There are many people who are struggling to lose weight than gaining. But, if you look around, you will realize that there are many people who are skinny or according to the BMI chart, they are underweight. The best way to check if you are overweight, underweight, or obese is to take a look at the BMI chart. It is not the authentic one, but still good enough to tell you the truth. Underweight people are living a difficult life just like obese people. Obesity has other side effects, but being underweight can also lead to many health issues such as osteoporosis, weak immune system, and they easily get tired. The reason of being underweight could be the fast metabolism. So, how to gain weight with a fast metabolism?
You Need To Check Your BMI
The full form of BMI is body mass index. It is used to tell you that if you are underweight or overweight.
- You fall into the category of underweight if your BMI is less than 18.5
- People with a BMI between 18.5 to 24.9 is considered as a normal or healthy weight
- BMI of 25 to 29.9 implies that you are overweight
- BMI of or greater than 30 is considered as obese
|Less than 15||Very severely underweight|
|Between 15 and 16||Severely underweight|
|Between 16 and 18.5||Underweight|
|Between 18.5 and 25||Healthy weight|
|Between 25 and 30||Overweight|
|Between 30 and 35||Moderately obese|
|Between 35 and 40||Severely obese|
|Over 40||Very severely or morbidly obese|
You can also see the table to easily check your BMI by marking your height and weight
Tips You Need To Follow
How to gain weight with a fast metabolism? It seems a bit difficult to the people who are going through this phase. Being skinny and bonny must be creating a lot of health issues. You need to follow a few tips so that you can gain weight even with a fast metabolism. Take a look at the tips on how to gain weight with a fast metabolism.
Eat More Often
Some people find it difficult to take enough calories at each meal. Such people can break it into multiple snacks to pack on extra calories. It is a bit comfortable to take the right amount of macronutrients and calories in three meals, so try to add three snacks in the whole day along with three meals.
You also need to take more calories than your body burns in a day so that you can gain weight. Whatever you are eating, you need to increase your calorie intake to start gaining weight.
Eating foods like donuts, cakes, pastries, fatty and fried foods, sodas, and sweets can only make you fat, which is unhealthy and can also lead to cholesterol problems, and tooth decay.
Take High-Energy Foods
High-energy foods contain lots of calories. Such foods are perfect for the people who want to gain weight. A source of high-energy foods include peanut butter, nuts, eggs, dried fruit, beans, yogurt, rice pudding, jacket potatoes, peas, corn, whole wheat crackers, flax seeds, chia seeds, oat bran bread, lettuce salad, tuna salad, hummus, etc.
Resistance training or weight training is the best option for all the underweight people out there. Training twice or thrice times a week would be fine for you. You can do deadlift, barbell lunge, pull-up, standing shoulder press, chest press, and bent-over row.
These training sessions are best for shoulder, arms, chest, back, hips, buttock, thighs, and legs. For this, you can either join a gym or buy a few equipments for home use.
If you want to gain muscle mass, then you can also add protein to your diet. You should add 0.8 grams of protein per weight (kilogram). You can also add a protein supplement to have more energy, more muscle mass, and a better physique. It soothes your muscle and provides a quick recovery as well.
We shed light on how to gain weight with a fast metabolism. Some people really find it difficult to gain weight because of fast metabolism or a small appetite. You need to follow the above-mentioned tips to gain weight.
To pack on extra muscle, you should lift weights and take enough protein. You can also add a protein supplement to your diet to achieve your desired goal.