Fast Weight Gain Tips for Skinny people With High Metabolism(+ Exercises & Meal Plan)

Max Gains

Metabolism is a chemical process that converts food into energy. In some persons, they can either have a fast or slow metabolism. As a skinny person, fast metabolism may prevent you from gaining weight, but will not be the case after reading this article for we will discuss how to gain weight fast for skinny people even if you have a high metabolism.

Whatever your metabolic rate is, the sole purpose remains the same. Basically, the main purpose of metabolism is for the conversion of food into energy, also it helps as breaking down proteins and then it helps in eliminating nitrogenous wastes.

How to gain weight fast for skinny people

Gaining weight when you have a high metabolism may require you eat more calories. With you having a high metabolic rate, you obviously need to consume more calories than you burn.

Related Article: How to Go from Slim to Curvy

Weight gain is not all about eating meals high in carbs, it also requires you to eat healthy meals especially those rich in carbohydrates and healthy fats and oil.

People especially Skinny people so believe they are free to consume anything because they have fast metabolism.

A high or fast metabolism does not necessarily warrant you to eat anything that comes your way most especially, those unhealthy fats.

If you want to gain weight and the right kind of weight; Then you must follow the right steps to achieving that.

Generally, the higher your metabolic rate, the more calories you burn. Having a high metabolism means your body burns energy from food at a faster rate.  What this simply means is that your body requires more energy from food in order to grow and develop.

However, it is still important you understand that weight gain involves good nutrition, regular exercise and, you being consistent in the approach or steps you’ve taken to follow.

How to Gain Weight With High Metabolism + Exercise to Gain Weight for Female at Home or Gym

To gain weight seems to be quicker than losing weight. One of the easiest ways skinny people resort to following in order to gain weight is to eat more and large meals. Eating more can be recommended, but you must not skip those healthy meals.

People with high or fast metabolism who want to gain weight can try out any of these steps.

  • Eat more: Eating in between meals can make you gain extra weight. Since what you desire is to gain weight, then you must eat more. As you eat, make sure you go for foods high in calories.

Also, you can do with snacks. Remember, your mission is to eat more calories than your body burns.

  • Eat calorie dense foods. To gain weight, you need a sufficient amount of calorie intake daily.

If you’ve been taking the recommended calorie intake of 300-500 per day in addition to your maintenance calorie, you have to increase it.

In case, you do not know how to measure your calorie intake, visit a dietician for proper guild.

Just make sure that the food you eat is high in carbs or fats. With this and some regular exercises, your weight gain would be faster than never expected.

  • Eat more protein: Proteins are generally used for muscle building and helps to replace worn-out tissues.

You must include protein in your daily diet. Foods such as eggs, legumes are good sources of protein and helps in weight gain.

  • Stay consistent: Consistency is a part of what you need to achieve your goal.

If you begin your weight gain plan and not noticing very significant result, you’re to continue.

Practice more, eat more and things will turn out fine.

How Many Calories Do You Need to Gain Weight?

Generally, for those who wish to gain weight, it is advised to eat more carb-dense food to gain extra weight.

The amount of calorie you consume a day is meant to increase if you on the mission to gain weight.

 Too little may not go anywhere it is, therefore, important, you seek medical advice on how to calculate your daily calorie intake.

However, experts usually recommend you start cutting 300-500calories per day from maintenance calorie for people who need to cut down their calorie intake to lose weight.

But for skinny people who want to gain weight, they would be needing a higher amount of calories per day. To get a quicker result, you may need up to 1500-2500 calories per day depending on your weight, height, age and activity level.

Please go here to calculate your specific calorie requirement.

5 Exercise to Gain Weight for Female at Home AND Gym

Good nutrition and exercises are key important factors that help in bodybuilding perfect body while trying to gain weight.

To perform these exercises, you must be consistent. And they can be carried out right in your room or compound without you hitting the gym but if you decide to go to the gym then that is even better.

Women who want to gain extra weight can simply follow these exercises.

Exercises you can perform include any of the following:

  • Total body circuit
  • Jumping jacks
  • Push ups
  • Triceps dips
  • Walking lunges

Here are our best 5 exercises to gain weight for females to perform at home or Gym


This exercise is very common but effective in bodybuilding. Females can perform this exercise at home without any instructor.

How to do?

To perform this exercise, you’re to start with a high plank position having your hands firmly placed on the ground, right beneath your shoulders

In doing this, ensure you have a neutral spine, lower down your body until your chest is just above the floor

Now, try to push yourself back to complete a rep.

Triceps Dips

This is a good exercise for weight gain. It works on the triceps and shoulders.

How to do

A bench is needed to perform this exercise

Start by placing the bench behind your back. Grab the edge of the bench with your hands fully extended and placed shoulder width apart

Keep your legs straight and have them extended forward to your chest

Lower slowly your body down by bending through your elbows until your upper arms and forearms are perpendicular to each other

Lift yourself back to the starting position by using your triceps.


Squats works best on areas such as quads, glutes, hips and thighs

How to do

Stand with your legs shoulders width apart, keep your hands together in front of your chest

Begin the downward position by bending your knees and hips

Try to sit back with your hips and keep an upright torso

Go deep and then return to starting position.

Walking Lunges

How to do

Begin with a standing position, having your feet shoulder width apart and your hands on the side

Now, extend your legs forward, bending your knees, and drop your hips

Ensure, your rear knees touches the floor.

Stand facing backwards, while you switch to another leg


How to do

Start by grabbing a bar with your palms facing outwards

Pull yourself gently over the bar and make sure you maintain an arch in your back and torso

Gently, lower down yourself until your arms are fully extended.

For better result, repeat this action.

4  Foods That Increase Metabolism + High Calorie Meals for Weight Gain

Some foods are known to contain high calories in them. Daily consumption of these foods with your regular exercise would make you achieve your goal.

Some of the foods that contains high calories and helps in weight gain includes the following:

  1. Rice: Rice is one of the meals considered to be good for weight gain because it contains a sufficient amount of calories.
  2. Whole grain bread: This is one of the foods you must not do without if you really want to gain weight.
  3. Potatoes: Potatoes are amazing when it comes to weight gain. Whether boiled or fried, you should endeavor to have them in your daily meal plan.
  4. Milk- Drinking a glass of milk daily can help in weight gain. Milk contains essential nutrients such as fat, carbohydrates, and protein.

These nutrients all have specific functions it performs. The protein is for building muscles.

PLEASE see more proper meal plan sample to follow with a high calorie snacks for weight gain

4 High Calorie Meals for Weight Gain With a  high calorie snacks for weight gain

So this meal plan is made of 5 to 6 meals per day which is what I will recommend if you want to gain weight.

You should be eating 5 or 6 smaller meals every day instead of three large ones.  Space your meals about 2 to 2 ½ hours apart. 

Meal Plan 1 Meal Plan 2
Meal 1   Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies)  You can also add some chicken or lean beef if you want. Meal 1 3 packs instant oatmeal 1 banana 1 cup of yogurt 1 cup of cottage cheese  
Meal 2 One cup yogurt or a protein shake or whey Protein   Meal 2  Protein shake 1 large baked potato  
Meal 3 6 oz Chicken Small raw vegetable salad 1 bagel   Meal 3 8 ounces’ chicken breast 2 cups pasta 1 apple 1 cup yogurt  
Meal 4 1 piece fruit 3-4 oz Chicken seasoned for taste   Meal 4 1 can of tuna 1 – 2 cups broccoli  
Meal 5  6 oz fish 1 – Cup grilled veggies 1 – Cup brown rice   Meal 5 Protein shake or whey Protein + 1 cup brown rice
  Meal 6 8 ounces broiled fish 1 cup veggies 2 cups rice
Meal Plan 3 Meal Plan 4
Meal 1 Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa) 1 cup cottage cheese 1 cup berries   Meal 1 Protein Pancakes 1/2 cup of Oatmeal7- 10 egg whites1 whole egg 1 packet of sugar free Jello any flavor  
Meal 2 Protein shake 1 cup raw veggies Meal 2 1 Cup yogurt  
    Meal 3 Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan) 1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy 1 garden salad drizzled with olive oil and red wine vinegar     Meal 3 Salmon or tuna Patties 1 can tuna or salmon1 onion slice,  1tsp of salt, 1 tsp. of pepper,  1 tsp. parsley1 full egg3  Boiled medium potatoes ( mashed)Olive oil  
Meal 4 Protein shake 1 cup yogurt   Meal 4 1 or 2 handful Cashew nut or nuts of choice  
Meal 5 8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil 1 cup cooked tomatoes 2 cups pasta 1 cup broccoli/cauliflower mix   Meal 5 4-6 oz. Chicken 1 or 2 cups raw vegetable salad 1 bagel  
Meal 6 Protein shake 1 cup melon 1 cup yogurt   Meal 6 Protein shake or 1 cup yogurt  

Knowing your Portion Size

1 oz. meat = Matchbox

3 oz. meat = Deck of cards

8 oz. meat = Thin paperback book

3 oz. fish = Checkbook

1 oz. cheese   =  Four dice

1 med. potato =    Computer mouse

2 tbsp. peanut butter = Ping pong ball

1 cup pasta = Tennis ball

1 bagel     = Hockey puck

It is a good idea you plan your meals ahead and pre-cook them.  Keep vegetables cut up in the refrigerator so you don’t have to work too hard at mealtime.

I hope I was able to guide you on how to gain weight fast for skinny people even with a high metabolism?

Please feel free to share those post if it helped you.