The question that how to gain weight with fast metabolism is now spreading like a Struggling to gain weight despite eating too much? If you have a fast metabolism, gaining weight can feel like an uphill battle. However, with the right approach, you can achieve healthy weight gain without compromising your health. In this guide, we’ll cover effective strategies to help you gain weight despite a high metabolism.
1. Increase Your Caloric Intake
To gain weight, you need to consume more calories than your body burns. Since a faster metabolism burns calories faster, you should focus on eating calorie-dense foods instead of just increasing portion sizes. Here are some High-Calorie Foods:
Best High-Calorie Foods for Weight Gain:
Healthy Fats: Nuts, seeds, avocados, olive oil, peanut butter
Protein Sources: Chicken, fish, eggs, dairy, legumes
Carb-Rich Foods: Rice, whole wheat bread, potatoes, oats, pasta
Dairy Products: Full-fat milk, cheese, yogurt
Tip:
Add extra calories to your meals by drizzling olive oil on salads, adding peanut butter to smoothies, or using cheese in your dishes.
2. Eat More Frequently
Instead of sticking to three large meals, aim for 5-6 meals a day. This ensures that your body gets a constant supply of nutrients and calories, preventing excessive calorie burning.
Example Meal Plan:
Breakfast: Oatmeal with nuts and honey
Snack: Banana with peanut butter
Lunch: Grilled chicken with rice and vegetables
Snack: Protein shake with almonds
Dinner: Salmon with sweet potatoes and olive oil
Pre-Bed Snack: Greek yogurt with granola
3. Prioritize Strength Training
Lifting weights helps turn excess calories into muscle instead of fat. Focus on compound exercises such as:
Squats
The deadlift
Bench press
Pull ups
Aim for 3-5 strength training sessions per week and gradually increase the weight you lift over time.
4. Drink High-Calorie Shakes & Smoothies
If you struggle to eat large meals, homemade weight gain shakes are a great option. Blending:
1 cup whole milk
1 banana
2 tablespoons of peanut butter
1 scoop of protein powder
1 tablespoon of honey
This quick shake provides 500+ calories in one serving!
5. Reduce Excessive Cardio
While cardio is good for heart health, too much of it can burn the calories you’re trying to store. If you do cardio, keep it to low-intensity sessions (eg walking or cycling) 2-3 times a week.
6. Get Enough Sleep
Your body builds muscle and recovers during sleep. Aim for 7-9 hours of quality sleep each night. Poor sleep can increase metabolism and lead to weight loss rather than weight gain.
7. Be Consistent and Patient
Weight gain is a slow process, especially with a fast metabolism. Track your progress and aim to gain 0.5-1kg per week by adjusting your calorie intake as needed.
Final Thoughts
Gaining weight with a fast metabolism is possible with the right strategy. Eat calorie-dense foods, train effectively, reduce excessive cardio, and be consistent. Over time, you’ll achieve your desired weight in a healthy and sustainable way.
Have you struggled with weight gain? Share your experience in the comments!