In a culture obsessed with thinness, some may think that being underweight is a nice problem to have. However, slim people are often ridiculed and asked redundant questions like, “Do you never eat?”, or “How is it that you don’t ever put on weight?”. Despite having voracious eating habits, you tend to have a hard time keeping your weight up to a healthy level.
If you’re skinny with a fast metabolism, gaining weight and filling out your body can prove to be incredibly challenging. This is because people who have a fast metabolism tend to burn calories far more quickly than they can replace them with food. This means that an individual requires more energy from food in order to grow and develop. This, in turn, puts an individual at risk for a slew of health-related issues such as:
- Slower recovery times from illness and surgeries
- Prone to frequent infections
- Myriad of issues with hair, skin, and teeth
- Susceptibility to orthopedic injuries and early onset osteoporosis
- Weakened immune systems
- Imbalances in hormone regulation
If you’re genetically thin, putting weight is a challenge, so you have to keep your expectations in line with reality. If you’ve dealt with similar issues in your life, you’ll know why that gym membership went unused. It doesn’t matter whether you have a fast metabolism or a naturally slender frame, gaining weight in a healthy way mandates the same levels of hard work and diligence as losing weight in a healthy way. If you have been suffering from the aforementioned problems but didn’t know who to ask, you have come to the right place. Through this blog, we are going to explain how you can gain weight irrespective of having a fast metabolism.
Firstly, it’s important for you to know that in order to gain weight, your calorie intake should be higher than the calories you burn. Additionally, it must be highlighted that before you start on the weight-gain journey, here are some handy tips you need to be aware of that you might be doing wrong now.
- Remember, you need to change your old diet patterns which basically means that sticking to one meal in a day is not sufficient at all. Similarly, a single big meal a day is also highly inadequate.
- Just because you’re full doesn’t mean you ate a lot. You need real nutrients and not rely on unhealthy junk food.
- You need to scientifically aware of the number of calories you put in your body rather than relying on a hunch.
Once you have understood this and are serious about gaining those pounds in a healthy way, you can follow these steps to pile on those much-needed kilos:
Load up on those carbs
Ensure that you deliberately opt for foods rich in carbs. Your friends who’re trying to lose weight may have been asked to avoid carbs. But in this case, carbs are your ally! Carbohydrates provide you with the energy your muscles and brain require to function. Moreover, eating some junk food in-between meals can also be done to supplement your calorie intake.
Carbs can cause your weight to increase by as much as five pounds since carbs convert into glucose after digestion, the sugar is then stored into cells to preserve energy. If your blood contains too much sugar, it goes straight to your liver, where it is converted into glycogen. Glycogen molecules contain a huge amount of water, adding more weight to your body.
Incorporate healthy fats and dairy to your diet
Nutrient dense foods supplement the body with tons of energy as well as vital vitamins and minerals. Eat foods that are rich in healthy fats like yogurt, cottage cheese, etc. You can also top your mains with cheese or mix it into salads and soups or simply stir shredded cheddar into scrambled eggs. This is probably the best part about being thin as you get to eat all these delicious dairy products without an iota of shame. Also, incorporate healthy fats like avocados, nuts, and nut butter to your diet along with healthy calorie-dense foods like Whole wheat pasta, Whole grain bread, Juices, sports drinks and Whole milk products.
Take a Mass-gain supplement
Purchase calorie-rich weight gain shakes. This is one of the easiest ways to gain weight faster. It can help in boosting your daily calorie intake by up to 500 calories per day. Protein Shakes and mass gain supplements also prove to be a beneficial way to pile on those calories without feeling like you’ve forced yourself into eating a whole meal. Although it may be a little expensive, it’s definitely worth investing. Another perk of using mass gain supplements is that it takes very little time to prepare, leaving you with no excuse for skipping a meal.
Increase your meal portions, decrease the frequency
You may be well aware of the fact that eating more frequently, in small portion sizes help you to lose weight. Hence, you need to do just the opposite of that. Make sure that your breakfast, lunch, and dinner meal portions are huge and try to avoid eating in between. This will slow down your metabolism.
Track your calorie intake
Most of us gauge our daily calorie intake on basis of how stuffed we feel. However, we are almost always wrong. Be sure to check the nutritional/calorie information of the particular food. You could also use a calorie counter app or website to monitor your calorie consumption more accurately and conveniently.
Let your muscles relax when you’re not in an active state
Focus on relaxing more than you usually do. Many people who’re skinny, don’t tend to put on because they are restless and fidgety to a great extent. If you walk non-stop while on a phone call, or can’t stop shaking your legs, or tapping fingers, you may be burning more calories than you consume. Additionally, you should reduce physical activities and workouts while trying to gain weight. Cardiovascular exercise should also be restricted to two or three times a week and sessions should be kept short while the intensity of the workout, moderate.
With that being said, putting on weight with a ridiculously fast metabolism can be a daunting task. But if you follow the above steps and remain honest with yourself, you’ll gain weight in no time! However, make sure you speak with a healthcare professional before starting out on a new exercise routine.