It might be difficult to gain weight in a healthy and long-lasting fashion, particularly if your metabolism is fast. The thought of taking extra calories may seem contradictory to people who need to gain weight. Despite the stigma associated with gaining weight, anyone can put on weight with the right diet and activity, even those with incredibly quick metabolisms.
The secret to successfully gaining weight while maintaining a high metabolism is to eat meals and snacks that are rich in calories and nutrients. To determine an effective rate of gain, start by estimating your current daily caloric demands and adding 250–500 extra calories. Make sure you consume at least 0.55 grams of protein per pound of body weight each day to stimulate muscle growth. This will give your body the crucial building blocks for muscular formation.
When it comes to meal planning, put an emphasis on healthy choices that are high in nutrients. Try foods like grilled salmon served with a sizable baked potato and vegetables for lunch or dinner, or flank steak wrapped in an extra-large tortilla with cheese. If you must snack in between meals, choose whole foods like hummus-topped crackers, trail mix, smoothies made with full-fat yogurt, nut butter spread on whole grain bread, or smoothies prepared with full-fat yogurt.
When it comes to exercise, strength training should be prioritized if you want to increase your muscle mass. It’s recommended to strength train twice a week and concentrate on exercises that work a different set of muscles each time. Also, it’s crucial to avoid overdoing it on the cardio because doing so could result in a calorie deficit, which would negate the purpose of generally gaining weight. Outside of those two specific days for strength training, general daily activity should still be encouraged. Walking instead of driving small distances or using the stairs rather than the elevator are excellent methods to be active without burning a lot of calories all at once.
The key is finding the right balance between the two lifestyle components while also paying attention to specific needs like calorie intake and macronutrient ratios based on age, gender, and activity level. Even people with higher-than-average metabolic rates can still successfully gain healthy weight through mindful eating habits combined with regular exercise.
