There are many people like you who want to gain weight and most of them think that they have fast metabolism. That’s why it is super hard for them to gain weight.
No matter whether you have fast or slow metabolism, you can not gain weight without eating more than what you burned. Most skinny people think that they do eat more but that’s not true at all. There may be many reasons why you’re not gaining weight including fast metabolism but you’re not eating enough to gain weight is the number one reason.
As you read further in this article, you are going to understand why metabolism has nothing to do with gaining weight and why you’re not gaining weight although you eat tons of foods along with how to gain weight for skinny people.
Put on Weight with a Fast Metabolism
Gaining weight is certainly hard as losing weight but having fast or slow metabolism has nothing to do with weight loss and weight gain.
As you become older, your metabolic rate will decrease and the same can be said for weight loss and weight gain.
When you gain weight, you eat more calories than your body needs, now when your body breaks down those foods and turns them into energy in order to repair the body.
As you’re doing little resistance training, your body will not hurt or damage as it hurts with the moderate to high intensity resistance training.
So, your body needs less nutrients and minerals in order to repair it. Now remaining nutrients and minerals from the food you take go to blood and store into muscles which increase your weight and muscle size(if you applied resistance training proply).
Now when your muscle is increased in size, your body needs more energy to maintain them which comes from the food you ate.
In order to generate more energy, the brain sends signals to the body to increase the metabolic speed and then your body’s metabolism becomes fast.
Same thing happens with weight loss but in the opposite way.
I hope, from the above explanation you understand how your metabolism process works.
Let’s come back to gain weight with the fast/high metabolism,
Now if you don’t eat more your body doesn’t have many calories to increase your weight as most of the calories you eat are used by the body to maintain the muscles.
Most people read again, most people think that I’m eating way more than what I needed but that’s not true at all.
That happens with everyone.
The solution for this is just eat pre packed food for one week with 300-500 calorie more than what’s your maintenance calories.
I hope by now you’ve figured out your maintenance calories, if not, do it right here, right now!
I am not gaining Weight even though I eat a lot?
This question and this “I’m not losing weight even though I eat very less” question we heard from time to time as a personal trainer.
I know you believe that you eat a lot of food and meals but in reality you’re not eating that much.
That’s why I suggested you eat pre packed food for a week with 300-500 calories more than your maintenance calories and see where your weight goes.
Another reason why you’re not gaining weight although you think you are eating too much is incorrect tracking.
In fact, there has been a study which shows that dietitians do not report their food intake correctly.
Now just imagine, if certified dietitians are making mistakes while tracking their calories, how is it possible for others to track it correctly?
It’s ohk if you eat 10% less or more than your maintenance calories for one day but if you eat less than your maintenance calories for a week or a month, you’re not going to gain weight.
P.S. Read a full review of study here!
How to Gain Weight Fast for Skinny People
I’m going to show you the step by step process to gain weight for skinny guys.
Step 1: Track calories: If you haven’t calculated your maintenance calories, just go to this article and do your work!
Step 2: Eat every 2-3 hours:
Now when you have your maintenance calories, just try to eat 300-500 calories more than it for a week.
Suppose your maintenance calories are 2200, then eat 2700 calories.
You can divide these calories into different meals like the main meal would be high calories and snack would be in lower calories.
- Breakfast: 600 calories, There are tones of breakfast recipes on the internet but personally I go with this breakfast recipe list.
- Lunch/Dinner: Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back. Each meal has 600 calories
- Snacks: 150 calories, Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, the list goes on..
- Post workout: After completing a little bit of resistance training you have to have a post workout drink which is around 150 calories.
Step 3: Eat Calorie Dense Foods: Now if you want to lose weight, it is advised that eat whole foods as they help you eat less because of the saiting property of them, but if you want to gain weight most people will tell you to eat calorie dense foods.
Because 100g raw rice has around 380kcal while 100g of raw spinach has only 25 calories.
If you eat spinach instead of rice, you will feel full and not eat anything for a while, which we don’t want, right?
Step 4: Start doing workouts
You should be focusing on skinny to muscular not from skinny to chubby, get a gym membership.
If you do more resistance training you will build more muscle and strength as you’re a beginner and it is easy for them compared to advanced level athletes.
Step 5: Plan: Most people fail at the diet because they don’t plan anything in advance.
No one has time to cook 3x a day and the food at work/school is often low quality and more expensive.
- Do the grocery every week so you have all the foods you need in advance.
- Do meal prep: if the number one reason I have to tell people for not succeeding at diet then it would be meal prep.
- Keep it simple: don’t try to make a fancy recipe and ask tons of questions to instagram influncers. Just stick to basics and simple.
Step 6: Track progress: Tracking progress will help you to understand where you were and where you are now after gaining weight.
- Track calories: There are many many many ways to do it, just Google it and you will find many apps and tools to do it!
- Weight yourself weekly: make sure you do that after completing your nature call and without clothes. Don’t forget to write it down, somewhere safe!
- Take picture: picture is the best way to understand how you progress. Don’t just take mirror selfies in front of dumbbells at the gym. take selfies when a new bigger size of clothes fits you perfectly.
Foods to Gain Weight for Females
Many people on instagram ask me which food should I eat if I want to lose weight?
Which food should I eat if I want to gain weight?
Let me tell you one thing, you can eat any food you like, read again, as I said eat any food you like just do calorie deficit or calorie surplus depending on your goal.
Body doesn’t see which food you eat or not, body only shows whether I’m receiving more calories than I burned? If yes, then let’s gain the weight but if NO, let’s lose the weight.
That’s how the body thinks!
Just eat whatever you like but make sure you’re getting enough protein and carbs to gain weight.
Now you understand that if you gain weight your metabolism will increase otherwise there is no effect of metabolism on weight loss and weight gain.
At the end of this article my work is finished and yours is started. Just do what I said in the article for at least 6-8 weeks.
Doubts? Thoughts? Comments? Drop them below!