High metabolism or fast metabolism is when the body burns more calories than average at rest or during activity. People with high metabolism need to consume more calories to maintain a healthy weight and body. It is not always a good thing to have a fast or high metabolism, as it is difficult to gain weight and increases the rate of weight loss. It can also cause irregular heart rate, irritability, sweating, and unhealthy blood sugar levels.
In some cases, even if a person eats well, it can be challenging to gain weight due to fast metabolism. Some people can have low BMI levels due to genes, which makes it hard to put on weight even after eating high-calorie foods. Various other factors like physical activity, sleep, illness or disease, medications and treatments, and mental illness can be the reasons why someone might struggle to gain weight. It is important to understand how metabolism affects weight gain because it can help one be informed about their health and make dietary changes.
Understanding High Metabolism
Metabolism is a process in the body that converts foods and drinks into energy. Metabolism plays a vital role in maintaining a healthy weight and providing energy to fuel body functions. A faster metabolism can burn more calories quickly while a slower metabolism burns fewer calories. Age, body size, composition, and lifestyle choices are other elements that affect metabolism and weight loss.
Factors contributing to a high metabolism include;
- Genetics– One’s genetics can determine a person’s metabolic rate.
- Age– Aging can cause metabolism to slow down due to loss of muscle tissue, neurological changes, and hormonal changes.
- Activity level– Simple physical activities like walking, chasing kids, or playing tennis burn more calories than being inactive.
- Muscle mass– Muscles burn more calories than fat, so those with more muscles tend to burn more calories. This results in better metabolism.
- Body size– Those with large bodies have more metabolizing tissue and larger basal metabolic rate.
- Hormone disorders– Metabolic rate can slow down due to hormonal disorders like hypothyroidism and Cushing’s syndrome.
- Environmental temperature– The body works hard to maintain normal body temperature when it’s very hot or cold. This increases basal metabolic rate.
- Crash dieting– Eating fewer calories causes the body to slow metabolism and conserve energy.
Why gaining weight with a high metabolism is challenging
One gains weight when they eat more calories than they burn. However, it will be challenging for those with a high metabolism to gain weight as they burn more calories faster. Signs of high metabolism include difficulty gaining weight, inability to maintain the desired weight, frequent sweating, anemia, faster heart rate, increased breathing, and high body temperature.
People with fast metabolism burn more calories at rest and during activity, which is why they need to eat more calories to maintain a healthy weight. Their bodies will require more energy to maintain basic bodily functions. So, increasing calorie intake is the best way to maintain and improve energy, health, and weight.
Effective strategies to gain weight with high metabolism:
Some of the effective strategies for gaining weight with a high metabolism are;
- Eating more calories: Those with a fast metabolism should eat more calories to gain weight. Adults can eat up to 300 to 500 extra calories daily. You can try eating more energy-dense foods like seeds, nuts, cheese, and full-fat dairy. Also, you can add high-calorie drinks like milkshakes in between meals.
- Following a balanced diet: Following a balanced diet is important to gain weight for those with a high metabolism. Try eating a variety of foods including fruits, vegetables, dairy, and starchy carbohydrates. Also, add protein to your meals. You can opt for eggs, lean meat, fish, pulses, and beans.
- Eating smaller meals often: Eating small meals often is the key to gaining weight. Adding healthy snacks between meals can help gain weight easily.
- Getting enough sleep: Getting enough sleep is important to gain weight. Try to get at least 7 to 9 hours of good quality sleep every night.
- Limiting exercise: Go for lower-impact activities like yoga and walking. It can help slow down metabolic pace, build muscle, and improve appetite. Limit exercising and get plenty of rest.
Common mistakes to avoid when trying to gain weight
Some common mistakes to avoid when trying to gain weight include;
- Skipping meals
- Drinking less water
- Inadequate sleep
- Chewing too fast
- Drinking too much protein
- Relying on crash diets
- Eating less
- Insufficient cardiovascular exercise
- Avoiding workouts
- Eating the wrong carbs
- Taking supplements
One of the common mistakes people make while trying to gain weight is skipping meals. It can cause the metabolism to slow down and also causes various other health complications. People tend to skip cardiovascular exercises when trying to gain weight, but it is essential for maintaining healthy body functions. Also, not getting enough sleep or rest can prevent you from gaining weight. Try chewing slowly and eating more frequently to put on weight.
Conclusion
Metabolism plays a vital role in maintaining a healthy weight and providing energy to fuel body functions. A high or fast metabolism is when the body burns more calories than average at rest or during activity. A faster metabolism can burn more calories quickly while a slower metabolism burns fewer calories.
Those with a fast metabolism will find it challenging to gain weight since they burn more calories, which is why they should eat more calories daily to maintain a healthy weight. Along with difficulty gaining weight, a high metabolism can also cause irregular heart rate, irritability, sweating, and unhealthy blood sugar levels.
It is vital to understand how metabolism affects weight gain because it can help one be informed about their health and make dietary changes. Age, body size, composition, and lifestyle choices are other elements that affect metabolism and weight loss. One gains weight when they eat more calories than they burn.
However, it will be challenging for those with a high metabolism to gain weight as they burn more calories faster. Their bodies will require more energy to maintain basic bodily functions.
So, increasing calorie intake is the best way to maintain and improve energy, health, and weight. Some of the effective strategies for gaining weight include eating more calories, eating smaller meals often, following a balanced diet, getting enough sleep, staying hydrated, and limiting exercise. Do not skip meals or exercise, as these are the common mistakes people make while trying to gain weight.
Frequently Asked Questions
Try eating at least 500 to 1000 calories daily if you are looking forward to gaining weight.
Some easy ways to increase calorie intake is by consuming energy-dense foods items like nuts, dried fruits, high-fat dairy, grains, fats, and oils. Also, add extra protein to your diet, choose high-calorie drinks, and eat more frequently.
Try eating small, frequent meals and snacks throughout the day if you plan to put on weight. Eat at least 5 to 6 meals daily every 2 to 3 hours.
Strength training can help build muscle and improve appetite. You can try it at least 2 to 3 times a week.
Some of the healthy, calorie-dense snacks include nuts, Greek yogurt, eggs, cottage cheese, avocado, nut butter, milk, whole wheat bread, seeds, dried fruits, and protein powder.
To track your progress in gaining weight, measure your body weight regularly and record your measurements. Also, you can take progress photos or use a fitness app to record your progress.
