Best 5 Ways To Gain Weight With Fast Metabolism

It seems like you’re eating enough, but gaining weight is still tough—right? I get it. If you have a fast metabolism, it might feel like your body just burns everything you eat faster than you can put it on. But don’t worry, it’s totally possible to pack on some healthy pounds. In this post, we’ll walk through the best 5 ways to gain weight with fast metabolism, plus tips to help you make it happen without any unnecessary struggles.

What Exactly is a Fast Metabolism?

Let’s start with the basics. Metabolism is the rate at which your body burns energy, or calories. If your metabolism runs fast, you’re burning those calories quickly. That means you might have trouble gaining weight, even when you’re eating regularly.

This can be a real pain if you’re trying to bulk up or just put on a little healthy weight. For real though, if your metabolism’s on overdrive, it can feel like you’re always eating and never seeing the results. But here’s the deal: there are ways to outsmart your metabolism and get those calories to stick!

best 5 ways to gain weight with fast metabolism

1. Consume More Calories Than You Burn

Alright, this one’s key. Gaining weight means you have to eat more than what your body burns. If you’re always running a calorie deficit, it’s gonna be tough to put on weight. But how do you do that with a fast metabolism?

Start by adding about 300 to 500 extra calories to your daily intake. You don’t have to go crazy at first—just slowly up your calories and see what works. Focus on nutrient-dense foods, like whole grains, lean meats, and healthy fats, to make sure you’re adding calories that fuel your body and help you gain muscle, not just fat.⁽¹⁾

Pro tip: Keep track of your meals and snacks. This will help you stay consistent and prevent you from missing meals. Plus, once you start hitting that calorie surplus, you’ll start seeing results.

2. Eat More Frequently

Now, if you’re someone who gets full easily or struggles with bigger meals, don’t stress! You can still get those extra calories in. Try eating smaller meals more often throughout the day. Set specific times for your meals and snacks so you don’t skip anything.

The goal is to increase your total calorie intake without forcing yourself to eat huge portions at once. If you can fit in a few more meals or snacks—especially ones that are high in protein and healthy fats—you’ll be golden.⁽¹⁾

What works? Think protein shakes, energy bars, or a handful of nuts between meals.

3. Focus on Protein-Rich Foods

Protein is your friend. When you’re trying to gain weight with a fast metabolism, you need to build muscle. And guess what? Protein is key for that. Look for protein-packed foods like:

• Eggs
• Greek yogurt
• Beans
• Lentils
• Chicken, beef, or fish

If you’re wondering how do I gain weight healthily, eating enough protein ensures that you gain muscle, not just fat. It’ll also help you feel fuller for longer, so you’re not constantly hungry, but you’re still hitting those calorie goals.

A solid example? Try a Greek yogurt parfait with some granola and fruit. You’re getting protein, carbs, and healthy fats all in one meal—easy to prepare and tasty!

4. Add Healthy Fats to Your Diet

Here’s a secret: healthy fats are a great way to up your calorie intake without overloading on carbs or sugars. But don’t just eat any fat—focus on healthy ones that will support your overall health.

Some of the best sources of healthy fats include:

• Avocados
• Olive oil
• Nuts
• Fatty fish like salmon
• Dark chocolate

These fats not only help with weight gain but also support heart health and other important body functions. So next time you make a smoothie, throw in half an avocado for some extra calories and a creamy texture.

5. Create an Exercise Plan That Promotes Weight Gain

Yes, exercise! But not just any kind of exercise—focus on strength training and resistance exercises. Here’s the thing: building muscle can help activate your appetite and encourage healthy weight gain. Plus, it helps you make sure that the weight you’re gaining is actually muscle, not just extra fat.⁽¹⁾

Aim for at least 30 minutes of strength training a few times a week. This might include anything from weightlifting to bodyweight workouts. When your body has more muscle, it needs more calories to maintain, which helps you put on weight over time.

And hey, don’t skip cardio completely—just don’t overdo it. A little bit can help keep your metabolism healthy while you’re working on those muscle gains.

you may interested in

What If You’re Still Not Gaining Weight?

Okay, let’s say you’re eating more, working out, and doing everything right, but you’re still struggling to put on weight. It might be time to check in with a healthcare provider.

Some health conditions, like hyperthyroidism, can speed up your metabolism and make it harder to gain weight. If that’s the case, you might need some medical help to regulate your thyroid or check for other underlying issues. It’s always a good idea to get checked out if your weight gain isn’t happening.⁽⁴⁾

How Does Fast Metabolism Affect Body Size?

You might think that having a fast metabolism automatically means you’re going to be skinny. But fast metabolism doesn’t equal skinny. It just means your body burns through calories faster. You can still be any size, regardless of how fast your metabolism is. Some people with fast metabolisms can eat a lot and stay slim, while others may gain weight differently.⁽⁵⁾

And just so you know, metabolism doesn’t always define how quick you gain weight. Things like genetics, activity level, and diet all play big roles in determining how much weight you gain and how quickly it happens.

The Gender Factor

Males vs. females—yeah, we’re different when it comes to metabolism. Men generally have a higher metabolic rate than women because of muscle mass and hormone differences. Men also tend to store fat around their abdomen, while women store more fat in the lower body. It’s just how our bodies are wired.⁽⁶⁾

This difference can affect weight gain and fat distribution. But no matter your gender, the tips we’ve covered today can work for everyone.

Wrapping It Up

So here’s the bottom line: gaining weight with fast metabolism isn’t impossible. By eating more nutrient-dense calories, focusing on protein, and adding healthy fats to your diet, you can put on weight without compromising your health. Don’t forget to add strength training to your routine to build muscle, not just fat.

Remember, it’s all about finding the right balance. If you’re not seeing results, it might be worth consulting a doctor to rule out any health conditions. But with a bit of patience and the right strategies, you’ll start noticing those extra pounds in no time!

Got any thoughts on this? Or maybe you’ve been in the same boat? Let me know how you’re tackling the challenge of gaining weight with a fast metabolism! You’ve got this.

Sources:

https://www.verywellhealth.com/

NHS website for England – NHS

https://www.nia.nih.gov

Medical Laboratory Journal

MedlinePlus – Health Information from the National Library of Medicine

https://www.health.harvard.edu

https://www.biomedcentral.com