Living in this first-moving world, everybody is either trying to lose weight and look appropriate or maybe put on weight to look better. Both ways, it’s a hard journey to endure.
People usually assume it’s easy to gain weight rather than lose weight, but for some people, it’s actually the opposite. Gaining weight becomes a nightmare for some, and it actually involves the science of fast metabolism in their bodies that most people can’t detect throughout their lives.
The term metabolism can be defined as all chemical processes happening inside the human body.
The metabolic rate or the speed to carry out the chemical processes might differ in each body. Some may have a fast metabolism while some would have a slower one, it’s something very normal in the human body, but many people are still unaware of this phenomenon.
What is Fast Metabolism?
You may have seen people binge eat all the junk in the world but not gain any weight; surprising, right? Well, it’s no magic. This is where the term fast metabolism can be explained broadly. It is the process in which the human body burns excess calories while at rest or when it is in motion, it burns more than average calories.
If the body has a high metabolic rate, it needs more calorie intake to do everyday chores easily. People who keep eating without gaining weight are mostly known to have high metabolic rates.
Fast metabolic rate can be affected by factors like sex, age, body size, colder weather, and hormonal changes. People with generally more muscle mass have faster metabolisms, and if we compare men and women, men usually have a higher metabolic rate.
Signs of High Metabolism
A high metabolic rate can sometimes be detected in your body if you feel the following signs more frequently in your daily life or need help with almost everything.
- Weight Loss
- Difficult Gaining Weight
- Feeling Hot And Sweaty Often
- Irregular Menstrual Cycles
- Increased Heart Rate
- Appetite More Than Usual (Feeling Hungry All The Time)
- Urinate Frequently
While these symptoms may be related to high metabolic rates, they can sometimes also be a risk to other health problems, so it’s always better to consult your nearest doctor or health care service.
Tips on Gaining Weight With Fast Metabolism
Our body is similar to a machine. It needs food as energy which is later broken into smaller energy portions and used in the metabolic process.
So to keep the chemical process going on in our bodies, we must adjust our lifestyle and eating habits. Here are some quick suggestions to gain weight and calories while having a fast metabolic rate.
Engage in High-Volume Resistance Workouts
It is more of a misconception these days that workouts or training would help in weight loss, but in reality, doing more workouts regularly can help our body maintain strength and weight simultaneously.
But only lifting heavy weights in a single range won’t help because our bodies are quick to adapt to changes, so to keep the muscles and joints increasing, we must challenge our bodies by increasing the resistance, volume, frequency and decreasing the time between each set.
A compound movement is any exercise that recruits several muscles and joints simultaneously (meaning, with one exercise, you can gain multiply benefits).
The best exercises to gain weight include squats. They help increase the strength and weight of the lower body, without a doubt. Squats, push-ups, deadlifts, bench presses, and crunches are some more exercises that may help you balance your weight and strength with high BMR.
While high-resistance workouts may help us achieve our goals, not being in the proper form or position may lead to serious injuries, so stretching your body and warming up before every session is better.
Have More Nutrients Dense Food
The most effective and easiest way to gain weight with high BMR is to make healthy eating choices. Eating food that isn’t processed and is low in sugar should be on top of the list.
A diet with a large portion of carbohydrates (quick energy), is rich in minerals and vitamins, lean proteins, and healthy fats can be defined as the perfect dense meal to gain weight.
Some nutrient-dense food includes
- Oils and butter
- Nuts and beans
- Red meat (bison, beef)
- Whole grain
- Fruits and leafy vegetables
- Low-fat or fat-free milk products
- Protein supplements
Incorporating everything into your daily routine or diet won’t be that simple. Still, once you stick to getting yourself to the desired goal, it will surely make you feel more energetic and fresh day by day and maintain your strength and high metabolic rate.
Increase Your Daily Caloric Intake
Calories are the daily energy intake our body gets from our food and drinks. The range of calories may vary from person to person depending on age, size, weight, and other factors.
Normally the average woman would need 2000 calories, and men would need 2500 calories. But if someone has a high metabolism, they should try to intake more calories than the average.
The best way to increase your intake is to find substitutes for low-caloric foods, like adding juices and milkshakes to your diet rather than tea or coffee. Try to eat more than you used to. It will help you tolerate larger meals and increase your portion size.
Eat snacks that are naturally high in calories frequently and make the most use of carbohydrates and healthy fats in your diet. Lastly, a pleasant environment will eventually help you enjoy your meal and eat more.
Get Innovative With Your Food
It’s not the most important part, but as humans, we have it in our nature to get bored with having the same things every time, so if you are planning to be in a long queue, you might want to get creative with your food at regular intervals.
Creativity doesn’t mean you would have to make a five-star dish every day but rather just small changes whenever you feel like it’s getting repetitive. While on a high-caloric diet, you can choose from various foods and supplements.
Like someday, you can add avocados, and nuts to your meal, and maybe on other days, add berries or oats to your protein shakes to change up your daily meals.
Have Small Meals Throughout the Day
We often need to pay more attention to having our meals on time, which greatly energizes our bodies for the day. That may be why we often have fatigue and laze around. The lack of energy can have an adverse effect on our daily activities.
To ensure that our body and mind stay active and fresh, we should stop avoiding meals and start having smaller and more frequent meals to have a calorie surplus in our bodies at all times.
For example, if someone has three meals a day, he/she should start having 6 smaller meals a day, including healthy snacks. It will help increase appetite, leading to weight gain and enough energy to survive the day. The best way to keep your calories in check is to keep a calorie calculator.
This way, you will always know if you have enough calories for the day or need to add more.
1. Who is generally more at risk of having high metabolic rates, men or women?
Metabolism is the rate at which the body burns energy, and several factors can influence an individual's metabolic rate. In general, men tend to have higher metabolic rates than women.
This is due to several factors, including musculature, hormones, and body fat percentage. Men generally have more muscle mass than women, and muscle tissue is more metabolically active than fat tissue.
In addition, men have higher levels of testosterone, a hormone that helps increase metabolism. Finally, men typically have lower body fat percentages than women, and fat tissue is less metabolically active than muscle tissue. All of these factors contribute to the fact that men tend to have higher metabolic rates than women.
2. How long do you have to follow the diet to see the results?
How long you'll need to follow the diet will depend on your goals. To lose weight, you'll need to stick with the diet for at least a few weeks before seeing results. This is because it takes time for your body to adjust to the new eating habits and start burning fat.
However, if you want to improve your overall health, you may start seeing benefits within a few days. This is because the diet eliminates unhealthy foods that contribute to problems like high blood pressure and cholesterol. So, whether you're looking to lose weight or improve your health, following the diet for at least a few weeks is essential.
3. Is a high metabolic rate beneficial?
A high metabolic rate has some benefits. One of the most obvious benefits is that you burn more calories and lose weight. This can be helpful if you're trying to diet or maintain a healthy weight. In addition, a high metabolism can help to keep your energy levels up and improve your mental focus.
It can also help protect your body against diseases such as diabetes and heart disease. However, a high metabolism also has some downsides. For example, it can make you more prone to anxiety and mood swings.
It can also make it difficult to get a good night's sleep. Overall, though, a high metabolism has more benefits than drawbacks.
4. Is there any way to slow down the metabolic rate?
The metabolic rate is the speed at which the body burns calories and is determined by various factors, including age, weight, gender, and muscle mass. While there is no way to change the metabolic rate completely, some lifestyle changes can help improve it.
For example, regular exercise helps build muscle mass and increase the body's natural calorie-burning ability. Eating a healthy diet that is high in protein and low in fat can also help to boost metabolism. Finally, staying hydrated by drinking plenty of water throughout the day can positively impact metabolism. People can see a noticeable difference in their metabolic rate by making small changes to their lifestyle.
As mentioned above, gaining weight might become a nightmare for some people, so let’s be easy on ourselves and others. Try to follow the diet with a calm and peaceful body instead in a rush to gain weight. Most importantly, have enough water, an adequate amount of sleep, and calmness in the body too. This will surely lead you to achieve your long-term goals.
Lastly, remember that you can’t compare your journey with someone else. It will only demotivate you from your target. The key to achieving your desired weight is being patient and consistent throughout the journey.