Consuming More Calories
One should consume more calories to speed up their metabolism. Use a calorie calculator to find out the number of calories you get from your food. Also, find out the number of calories you burn. Do this for a couple of days, and note down the average figure. On an average, one eats 2000 calories a day. Increase the intake of calories by 500. After a week, measure your weight to check if you have gained weight. Continue the same intake of calories if you have gained weight.
Still, the same weight? Boy, you sure must be having a pretty fast metabolism! If there is still no weight gain, increase the daily intake of calories by another 300. Increasing the intake of calories doesn't mean that you have to hog food that is fatty, and high in calories, like fast food, or fried food, or load things with extra cheese. Include more carbohydrates, proteins, and healthy fats in your diet. Normally, one has three or four meals a day, but to consume additional calories, increase your meals to 6 a day. Below, I have mentioned some foods that you should eat to gain weight.
Foods you Should Eat
Good Carbs: You can eat pasta and whole grain bread as they have a lot of carbohydrates in them. Other good carbs include fruits, vegetables, legumes, seeds, nuts, etc. But, stay away from bad carbs like processed foods like cookies, fries, and refined grains like white bread.
Power Snack: You can make a sandwich with a vegetable or fruit spread. This will make a powerful energy snack. Sometimes you can make a sandwich with peanut butter or almond butter spread too.
Drink up: Drink fresh fruit juices, without sugar, and avoid sugary sodas and alcohol. Banana shakes or shakes with dry fruits and nuts in them are also a good idea. Protein power milkshakes are also helpful in gaining weight.
Dry Fruits and Nuts: Eat dry fruits, as they are rich in calories. Nuts have healthy fat stored in them. You can carry them easily, and eat them as snacks.
Proteins: For proteins, eat eggs, chicken, and some slices of beef. If you are a vegetarian, soybean is an excellent source of protein. Vegetarians can also consume plain yogurt and protein powder.
Essential Fatty Acids: Eat a lot of fish. It has good fats in it which is essential for weight gain and overall health. You can eat grilled, boiled or baked fish preparations.
Needless to say, spending 45 minutes to 1 hour doing a physical activity is always good. You are now aware of the number of calories that you should consume, and the foods that you should include in your meals. This will increase your weight, but you might only gain fat. One needs to put on some muscle weight. For this, you will have to do some weight training. Did you know that muscle mass is higher than fat? You can either join a gym, and the instructor can guide you for muscle training; or form your own exercise routine. So, five days in a week follow one hour exercise routine. Here are some simple exercises which you can perform at home. Make sure you take a break of 2 minutes between each set. As a beginner you can keep sipping little bit of water every 10 minutes.
- Warm up for 15 minutes. (mild jogging)
- Squats two sets, each of 20 reps.
- Lunges two sets, each of 20 reps.
- Push ups two sets, each of 20 reps.
- Pull ups two sets, each of 20 reps.
- Ab crunches two sets, each of 20 reps.
- Trunk rotations two sets, each of 30 reps.
- Full body stretching for 10 minutes.
- Try not to spend too much energy, after a meal.
- After a full meal, try to take a nap or go to sleep. This will help store more calories inside your body.
- Remember to eat more food than you burn.
- Carry a small healthy high calorie snack like a mix of dry fruits and nuts in your bag, or purse.
- Don't hesitate to eat 'fast food' once in a while.
- Maintain a diary daily to keep track of your calorie intake.
- At times, you might not be hungry, but try to have your meals regularly.
There are many reasons why some people can't put on weight. Even if you follow the above measures religiously and still gain no weight, then you might have some genetic problem or some other condition. In such a case you will need to get help from the professionals. Contact your family doctor and get some tests done to see if you have deficiencies or any specific hormonal problem. The doctor will help you figure out about your condition. Understanding your condition will give you a better perspective on what to do to gain weight on a fast metabolism. If you can't stick to a weight gain program or have already followed the above measures, then consider a nutritionist and personal trainer. Both will monitor your dietary intake and exercise regime closely and help you get better and faster results.
If you follow the above guidelines, you will see the difference in your weight within a month. And, soon you might need to buy new clothes!