We can see people who eat all the junk food that shouldn’t but don’t gain weight and also others who always focus on their proper diet but can’t seem to lose weight.
Here metabolism comes into the picture.
If you have never tried before to gain weight then you probably think that it is an easier task than eating well and waiting for the result. But, in many cases, weight gaining depends on several factors including a fast-building metabolism.
If you are looking for a fast metabolism that impacts your weight or looking for how to gain weight with a fast metabolism, stick with this article.
Table of Contents
Metabolism is the chemical reaction for a living being that makes and breaks down the necessity of energy in life. In simple words, it is the rate at which your body burns calories or expends energy.
Your body can burn calories in different ways:
As metabolism is partly generic, sometimes you don’t have control over it. Some other factors have a greater impact on metabolism including body size and composition, hormones, gender, diet, drugs, etc.
The approaches to gaining weight with a fast metabolism differ from female to male.
There are plenty of easy and effective ways to improve your metabolism. Many of them are involved with a little change in your diet and your lifestyle. You can take some measures to enhance your metabolism such as:
Genetics plays a big role for someone, it causes lean body type. For others, underlying medical treatments can cause weight loss.
Several conditions can prevent your weight gaining; including:
There is a variety of reasons that you are wanting to gain weight. Below, we have outlined some of the ways to help you in gaining weight.
Some people eat more to gain weight fast. But you must eat as much as you need. Eating more food can temporarily increase your metabolism but it will never stay for a longer period.
You need to increase your protein intake which will support muscle growth. If you can combine your protein intake with regular weight training, it will increase your muscle mass. You need to consume 0.8 to 0.2 gm of protein per kilogram with your body weight will healthily increase your weight.
Some of the best protein-rich options include:
Weight training at least three times a week will healthily increase your body weight. This will lead to maintaining lean muscle mass. A compound movement is a way by which you can build muscle effectively.
These weight-training activities involve squats, bench presses, pushups, lunges, crunches, and so on.
If you initiate to work out regularly then you must focus on your calorie intake. You need to provide sufficient calories to your body.
If you include fibrous carbohydrates and healthful fats in each meal then it will help you in increasing the number of calories and nutrients in the diet. This food will provide you with a sufficient amount of energy source that you require to maintain a regular workout.
You need to intake whole food sources of carbohydrates such as beans, and brown rice, avoiding processed and refined sources.
You need to distinguish healthful and unhealthful food. Healthful fats naturally can get in vegetable oil, nuts, avocado, and fish. Unhealthful fats are found in fried and baked food such as beef, pork, and lamb.
Nutrient-dense foods are filled with protein, complex carbs, healthy fats, vitamins, and minerals that contribute to a well-balanced diet. When you are looking to weight gaining then you need to focus on more energy-dense foods.
You need to avoid taking junk foods as it will lead to unhealthy weight gaining. Some of the energy-dense foods are peanut butter, sweet potatoes, dried fruits, nuts, whole grains, etc.
Water is vital for keeping your body healthy. You need to drink at least 8 to 10 glasses of water each day. It will help in the digestion of your food. You should avoid sodas and beverages.
Increasing the frequency of smaller meals is an effective way to rich and maintain your body’s calorie surplus requirements. If you are taking fewer meals then you may not experience an appetite for a larger meal for a longer period.
This will boost your metabolism and it is the easiest way to reach your daily nutrients. You need to wake up very earlier in the morning and distribute your meal in small bowls.
You need to spread your smaller bowls in 2 to 3 hours. You need to be constant on the path to see the result.
Embarking on the journey of weight gaining sometimes can be exhausting. If you are struggling to gain weight then you can consider the following factors and grow in the way in want.
Before going forward to plan for your weight-gaining strategies you need to calculate your BMR. Your BMR report will inform you how many calories you burn while performing basic metabolic activities such as respiration, sleeping, pumping blood, etc.
Once you will know your BMR report then you can calculate the number of calories that you require daily to meet your body’s requirements.
You can use any of the online BMR calculators for calculating the BMR report.
When you have a fast metabolism then your calories will be burnt rapidly. So, to get the best result you need to keep protein-rich food in your diet multiple times a day. You can take 6 smaller meals instead of larger meals. You need to keep high-protein dietary products such as meat, eggs, beans, milk, nut, pulses, grains, etc.
If you are attempting in gaining weight then you need to perform cardio activities with aerobics will burn more calories. If you engage yourself in strength training such as lifting weights then the excess calories will be burnt. This excess calorie you have taken for building the muscles.
The best part is that you will get a better and healthier figure.
Your lifestyle plays a significant role in your machine and your overall fitness. If you can adopt some simple changes in your day-to-day life then you will get a better metabolism and get an optimum way to gain weight.
Improving some creativity in your daily meals can go a long way in your weight-gaining journey. You only need to mix and match the fast metabolism foods with your everyday meals. You can bring some of the new additions such as spices, yogurt, sauces, avocado, olive oil, and nuts.
You can also have protein shakes enhanced with full-fat cream and blended with some other items such as fruits, honey, pats, peanut butter, etc.
Being underweight can harm your health. Studies have shown that underweight people have more chances of death compared to obese individuals. However, people face some of the following problems with being underweight:
Sometimes a healthy weight can be an ambiguous factor and we all blame the metabolism. Eating the proper food portions loaded with nutritious calories, proper sleep, and a healthy lifestyle will help you to gain weight naturally.
But you must remember that weight gaining is a slow process with lots of challenges. You will keep patience and consistency to be on the same track to see the result. You will be amazed to get your desired figure.
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