Can You Gain Weight by Slowing Your Metabolism?

Metabolism is the biological process that determines how fast the body produces and uses energy. Some people have a naturally fast metabolism, which can make it harder to gain weight. However, with the right strategies it is possible to gain weight while keeping your metabolism in balance.

So how can you "slow" your metabolism, and which approaches support weight gain? Here are some ways to support healthy weight gain by balancing your metabolism.

1. Increase your daily calorie intake

• Rather than trying to slow your metabolism to gain weight, creating a calorie surplus is one of the most commonly used approaches.
• Taking in more calories than you use each day is what supports weight gain.

To work out your calorie needs:

• Calculate your basal metabolic rate (BMR).
• Estimate your total daily energy expenditure (TDEE) based on your daily activity.
• A surplus of around 300 to 500 calories a day is commonly used for weight gain. A dietitian can tailor this to you.

Tip: when you eat extra calories, choose nutrient-dense, healthy foods rather than unhealthy ones.

2. Eat foods that keep your metabolism in balance

Instead of trying to slow your metabolism completely, you can support your body with foods that help weight gain.

Foods that can help with weight gain:

Healthy fats and calorie-dense foods

• Olive oil, coconut oil, avocado oil
• Peanut butter, almond butter, cashew butter
• Walnuts, almonds, hazelnuts and other nuts
• Full-fat milk, cheese, yoghurt and kefir

Protein-rich foods

• Eggs (a complete protein source)
• Red meat, chicken, turkey, fish (salmon, sardines, tuna)
• Pulses (lentils, chickpeas, beans, peas)
• Protein powder and whey protein (may be supportive for people who exercise)

Complex carbohydrates

• Wholegrain bread, wholewheat pasta, oats
• Brown rice, bulgur, quinoa, sweet potato
• Pulses such as chickpeas, lentils and beans

Tip: adding healthy fat, protein and carbohydrate to each meal can support weight gain.

3. Reduce calorie loss by moderating physical activity

• Burning a lot of energy can make it harder to gain weight.
• Keeping an eye on your activity level can support weight gain.

Ways to moderate activity:

• Avoid excessive cardio exercise.
• Lower your daily calorie expenditure by moving a little less.
• Focus on strength training to support muscle gain.

Tip: rather than cutting activity out completely, do low-intensity exercise to help protect your muscle.

4. Eat more often to make weight gain easier

• Eating 5 or 6 small meals instead of 3 can help you take in more calories.
• If you find large portions hard to manage, frequent, smaller meals can help.

Suggestions for eating more often:

• Add 2 or 3 snacks to your breakfast, lunch and dinner.
• Have high-calorie smoothies and snacks.
• Have a snack before bed to support weight gain.

Tip: liquid calories (smoothies, milk, protein shakes) can make it easier to take in more calories.

5. Support your metabolism by reducing stress and keeping a sleep routine

Chronic stress can raise cortisol levels, which can affect metabolism and appetite. A disrupted sleep routine can make weight gain harder.

For stress management:

• Practise yoga, meditation and breathing exercises.
• Support your mental well-being by taking part in social activities.
• Relax with calming herbal teas.

For your sleep routine:

• Aim for at least 7 to 9 hours of good-quality sleep a night.
• Build a regular sleep routine.
• Avoid heavy meals before bed.

Tip: poor sleep can raise cortisol levels and affect metabolism. Improving your sleep quality can make weight gain easier.

6. Focus your exercise programme on muscle development

• Gaining weight through muscle rather than fat is a healthy way to gain weight.
• Strength training supports muscle growth.

Common exercises for building muscle:

• Squat (works the leg and hip muscles)
• Deadlift (works muscles throughout the body)
• Bench press (works the chest, shoulders and arms)
• Overhead press (works the shoulders and upper back)
• Pull-ups and dips (build upper-body strength)

Tip: strength training three to four days a week is commonly used to support muscle development.

Gain weight healthily while keeping your metabolism in balance

• Focus on taking in more calories rather than trying to slow your metabolism.
• Eat a balanced diet with healthy fats, protein and carbohydrates.
• Eat more often to support your daily calorie intake.
• Avoid too much cardio and focus on strength training.
• Keep your body in balance by managing stress and keeping a sleep routine.

Remember: healthy weight gain is about eating the right foods, not just eating more. If you find it hard to gain weight, please speak to your doctor, and a dietitian can help you put together a plan that suits you.

This article is for general information only; please consult your doctor and dietitian about your own situation.