TL;DR If you have a fast metabolism, gaining weight can feel tricky because your body burns calories quickly, even when you're not active. To gain weight, you need to eat more calories than you burn by choosing nutrient-dense foods like protein, healthy fats, and complex carbs. Try eating five to six meals a day, focusing on strength training to build muscle, and adding extra calories with snacks like nut butter or smoothies. Supplements like B vitamins, iron, and magnesium can also support your energy needs†—Seeking Health™ is your place to shop for high-quality, science-backed supplements! Gaining weight takes time and consistency, so stick with it and ensure you're fueling your body correctly!
What Is a Fast Metabolism?
A fast metabolism means your body burns calories quickly, even when you're not doing much. If you have a fast metabolism, you might find it easier to maintain or lose weight because your body uses energy faster than others. This means you can eat more food without gaining weight as easily.
Your metabolism is like your body's engine, always running and using energy. With a fast metabolism, it's like having a powerful engine that uses up fuel quickly. You might notice signs of a fast metabolism, such as having trouble gaining weight, feeling hungry often, or having lots of energy. Remember that metabolism is mainly determined by your genes. Still, things like muscle mass, age, and how active you are can also affect it.
What Causes a Fast Metabolism?
Your metabolism can be fast for several reasons. Here's a list of things that can cause a speedy metabolism:
- Genetics: You might have inherited a fast metabolism from your parents.
- Muscle mass: If you have more muscle than fat, your body burns calories faster.
- Age: Younger people often have faster metabolisms.
- Physical activity: Regular exercise can boost your metabolism.
- Body size: Larger bodies generally need more energy, leading to a faster metabolism.
- Gender: Men typically have faster metabolisms than women.
- Hormones: An overactive thyroid gland can speed up your metabolism.
- Diet: Eating foods high in protein can temporarily increase your metabolism.
- Environmental temperature: Being in very hot or cold places can make your body work harder.
Remember, having a fast metabolism doesn't always mean you'll be thin, and it's just one part of how your body manages weight.
Is It Harder to Gain Weight with a Faster Metabolism?
Yes, it is harder to gain weight if you have a faster metabolism.
When you have a fast metabolism, your body burns calories quickly, even when you're not doing much. This means you need to eat more food than someone with a slower metabolism to gain weight. Your body uses up energy faster, so the extra calories you eat might not turn into weight gain as easily. It's like having a car that uses up gas really quickly—you need to fill it up more often to keep it running.
But don't worry! Even if you have a fast metabolism, you can still gain weight. You just need to eat more calories than your body burns each day and ensure you're eating the right foods.
How Do You Gain Weight with a Fast Metabolism?
You'll need to focus on eating more calories than your body burns. This means you'll have to eat larger portions and choose foods with higher calories.
Try to eat more often throughout the day, aiming for five to six meals instead of just three.1 Include foods that are rich in protein, healthy fats, and complex carbohydrates in your diet. Protein is essential because it supports the development of lean muscle mass, which can healthily increase your weight.2
Exercise, particularly strength training, can also help you gain weight. When you lift weights or do resistance exercises, you build muscle mass, which adds to your overall weight.3
Remember, gaining weight with a fast metabolism takes time and consistency. You might need to eat more than you're used to, even if you feel full. It's a good idea to track your calories to ensure you eat enough to gain weight. If you're having trouble, you could talk to your healthcare professional for personalized advice on how to gain weight healthily.
What Foods Should You Eat If You Have a Fast Metabolism?
Eating nutrient-dense and calorie-rich foods can help you gain weight and maintain energy levels. Focus on foods that provide a balance of macronutrients—proteins4, healthy fats, and complex carbohydrates—to fuel your body efficiently.
Eating frequently throughout the day ensures you consume enough calories to support your body's high energy demands. Incorporating whole, unprocessed foods into your diet is key, as they provide essential nutrients without unnecessary additives.
Here’s a list of specific foods to include in your diet:
Proteins Eggs, chicken breast, salmon, lean beef, tofu, and legumes like lentils and chickpeas.
Healthy fats Avocados, nuts (like walnuts and almonds), seeds (such as chia or flaxseeds), and olive oil.
Carbohydrates Whole-grain bread, brown rice, quinoa, sweet potatoes, and oats.
Dairy Full-fat yogurt, cheese, and milk.
Snacks Nut butter on whole-grain toast or smoothies made with fruits, protein powder, and nut butter.
Energy-dense extras Add olive oil or avocado to meals for extra calories and nutrients.
These foods help you meet your calorie needs and provide the nutrients necessary for overall health.
How Often Should You Eat with a Fast Metabolism?
While there's no one-size-fits-all answer, eating more frequently could be helpful. It may also help you lose more fat and gain more muscle.5
However, it's important to note that this doesn't mean you should snack all day long. Eating too frequently, especially high-fat and high-sugar snacks, increases your liver and belly fat.6 Instead, stick to three to five balanced meals daily. Focus on eating nutrient-rich foods that give your body the energy it needs.
Remember, it's not just about how often you eat but also what and when you eat. Eating earlier in the day might also be better for your metabolism.7 The key is to find an eating pattern that works for you and helps you feel energized throughout the day.
How Do You Exercise with a Fast Metabolism?
Strength training is especially effective because it helps you gain muscle mass, supports healthy weight gain, and improves your resting metabolic rate. Aerobic exercises, like running or cycling, can still be beneficial, but focusing on moderate intensity and shorter durations may help avoid burning too many calories.8
High-intensity interval training (HIIT) is another excellent option because it builds strength and endurance while offering a metabolic boost. Combining strength and aerobic exercises can give you a balanced routine that supports your goals.
Here’s a list of specific exercises to try:
- Strength Training: Perform exercises like squats, deadlifts, bench presses, and bicep curls two to three times per week to build muscle mass.9
- Bodyweight Exercises: Push-ups, pull-ups, and lunges are great for building strength without equipment.
- HIIT Workouts: Alternate between 30 seconds of high-intensity effort (like sprinting or burpees) and 1-2 minutes of rest for 15-20 minutes.
- Moderate Aerobic Exercise: Try cycling or jogging at 60-70% of your maximum heart rate for about 30 minutes.
- Functional Training: Use kettlebells or medicine balls for exercises that mimic everyday movements while building strength.
- Stretching and Recovery: Incorporate yoga or dynamic stretching to improve flexibility and prevent injuries.
These exercises can help you build muscle while managing your fast metabolism effectively.
Which Supplements Support a Fast Metabolism?†
If you have a fast metabolism, certain vitamins and minerals can help support your body's energy production and overall health.† Here's a list of important nutrients to consider:10,11
- B vitamins (B1, B2, B3, B5, B6, B9, and B12) These help support your body’s ability to convert food into energy.12†
- Iron Helps support the transport of oxygen throughout your body, supporting energy production.13†
- Magnesium Plays a role in many energy-producing reactions in your cells.14†
- Zinc Supports various metabolic processes.15†
- Coenzyme Q10 While not a vitamin, it supports energy production in your cells.16†
- Vitamin D Helps support healthy energy metabolism and muscle function.17†
Remember, it's always best to talk to a doctor or nutritionist before starting any new supplements, especially if you have a fast metabolism.
Seeking Health Metabolism-Supporting Supplements
Fill in nutritional gaps while supporting healthy weight gain with supplements from Seeking Health™. We carry the best, scientifically-proven vitamins and minerals to help you on your healthcare journey! From B vitamins to CoQ10, we support all your supplement needs so you can Believe In Better!†
Optimal Electrolyte contains a special Hydration Blend with key ingredients for hydration support. A foundation of good health is making sure you’re sufficiently hydrated, especially when you’re working out. Optimal Electrolyte supports healthy muscle contraction and relaxation with nutrients like magnesium, potassium, and taurine.†
Optimal Magnesium provides two well-tolerated forms of bioavailable magnesium in one simple capsule. Magnesium plays a role in hundreds of enzymatic processes in the body. Found inside your bones and muscles, it’s essential for healthy nervous system function, bone strength, and muscle relaxation.†
B Complex Plus is an excellent option if you’re looking for a high-strength, one-a-day B complex dietary supplement. It contains over 100% of the daily value for all eight essential B vitamins. This formulation is ideal for those who are deficient or are looking for higher levels of B vitamins in their supplement.†
CoQ10 plays a critical role in mitochondrial function. It is the only nutrient directly embedded in the cell’s electron transport chain, the final step in cellular energy production. This process generates over 90 percent of your body’s energy.†
Vitamin D3 Drops provide a potent 50 mcg (2,000 IU) dose of the active form of vitamin D3 per single droplet. Vitamin D3 is considered the superior form of vitamin D. It is essential for healthy immune system function, brain health, and a positive mood. Vitamin D is also needed for calcium absorption to support healthy bones, muscles, and cardiovascular function.†
Optimal Iron provides a well-tolerated form of iron and targeted nutrients that help absorb and utilize the iron. It contains 29 mg of elemental iron per capsule serving as Ferrochel® Ferrous Bisglycinate Chelate. This form of iron is gentle on the stomach and well-tolerated by those sensitive to iron supplementation.†
The Bottom Line
Gaining weight with a fast metabolism might seem challenging, but it’s definitely possible with the right approach. Focus on eating more calories than you burn by choosing nutrient-dense foods, eating frequently throughout the day, and adding strength training to build muscle. Supplement nutritional gaps when appropriate with vitamins and minerals like those from Seeking Health™.† Be patient and consistent—gaining healthy weight takes time and effort. If you need extra support, consider talking to your healthcare practitioner to create a plan that works best for you.
Remember, you can fuel your body and reach your goals with the right foods, exercise, and mindset!
References:
- https://pubmed.ncbi.nlm.nih.gov/28701389/
- https://pubmed.ncbi.nlm.nih.gov/18469287/
- https://pubmed.ncbi.nlm.nih.gov/37225892/
- https://pubmed.ncbi.nlm.nih.gov/29462965/
- https://pubmed.ncbi.nlm.nih.gov/26024494/
- https://pubmed.ncbi.nlm.nih.gov/24668862/
- https://pubmed.ncbi.nlm.nih.gov/36771435/
- https://pubmed.ncbi.nlm.nih.gov/36497577/
- https://pubmed.ncbi.nlm.nih.gov/31817252/
- https://pubmed.ncbi.nlm.nih.gov/31963141/
- https://pubmed.ncbi.nlm.nih.gov/32331288/
- https://pubmed.ncbi.nlm.nih.gov/31963141/
- https://pubmed.ncbi.nlm.nih.gov/34090703/
- https://pubmed.ncbi.nlm.nih.gov/39539878/
- https://pubmed.ncbi.nlm.nih.gov/28965330/
- https://pubmed.ncbi.nlm.nih.gov/29755918/
- https://pubmed.ncbi.nlm.nih.gov/38766160/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.