How To Gain Weight With A Fast Metabolism? Tips & Techniques


Many people are frustrated by their extra large size and want to get slim and fit. But what about those people who are facing problems from being underweight and due to a high metabolism rate? Their bodies tend to burn calories at an accelerated rate, making it difficult to put on those extra pounds.

Believe it or not, this is the most painful situation as you can have a balanced diet to lose weight. In that context, we have provided various strategies and lifestyle changes to help gain weight with a fast metabolism.

Top 8 Ways To Gain Weight With A Fast Metabolism

1] Increase Calories In Diet 

A person with a high metabolic rate burns calories faster than normal people. So, they need to focus on a high-calorie diet to fulfill their various nutritional needs. So, it is recommended to increase the calories in the diet with the suggestion of professionals.

2] Have A Frequent Meal

Besides increasing the calories in the diet, it is also recommended to have frequent meals to satisfy the appetite. Instead of following three meals, they may aim for five to six smaller meals spread throughout the day. This approach will help to maintain a large influx of nutrients and prevent the body from burning energy too quickly.

3] Include High-Protein Foods

Protein is one of the most essential components of muscle growth in the individual’s body. Therefore, incorporating lean sources of protein into a diet can be beneficial to gain muscle mass. One can easily choose high-protein food like chicken, lean beef, and legumes to have a healthy weight gain.

Include High-Protein Foods

4] Incorporate Healthy Fats

Apart from protein, Fats are the components that contribute to gaining muscle mass. Healthy fats are calorie-dense elements that keep the body fit and healthy while maintaining the weight. Avocado, olive oil, nuts, and seeds are great sources of healthy fats that can boost calorie intake while supporting overall health. 

5] Indulge In High-Nutrient Foods

High-nutrient foods, including fats and protein, are also essential to gain a healthy weight even in high metabolic rates. One should focus on nutrition-dense food, fruits, vegetables, and whole grains to stay active. These food items are essential for overall health and ensure weight gain in a balanced and sustainable manner.

6] Perform Weight-Lifting Exercises

Some people think doing exercise can increase the speed of their fat burn and they will not be able to gain weight. While this is not completely true, performing the right exercise can help to build a body mass. Such exercise is weight lifting, which helps to gain weight in a healthier manner and provides a toned physique.

7] Limit Cardio Activities

When it comes to choosing the right physical activity for a person with a fast metabolism, cardio can be a bad choice. Unlike weight lifting, cardiovascular exercises can burn calories rapidly, which may result in weight loss. So, if an individual is trying to gain weight, it is recommended to limit intense cardio sessions and be involved in strength training.

8] Have Enough Sleep

After having intense workouts or having a heavy deity, it is essential to have enough sleep. Adequate rest is vital for muscle recovery and allows the body to utilize all the nutrients for a healthy weight gain. So, it is recommended to have at least 8 to 9 hours of quality sleep per day to support weight gain efforts and overall well-being.


Gaining an extra pound for a person with a high metabolism rate can be difficult. But it can be possible by maintaining a strict routine and following a diet that contains all the necessary nutrients. And most important, consistency is the key, and they must stick to the routine they have made for their betterment.

It has been seen that people start the challenges with full potential but fail to complete them. So, it is recommended to make a schedule, exercise daily, and follow healthy habits to ensure long-term success in gaining weight. Remember, gaining weight with a fast metabolism may take time and patience, and therefore, it is essential to consult healthcare professionals and nutritionists to create a personalized plan.

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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