 [ Symptoms ] i have a very high metabolism and i can not gain weight how can i lower my metabolism while exercising more  i am 20 years old 6 tall and weigh only about 150 155 i am also not very active i want to start running and lifting weights but it is tough for me to gain muscle because i have a very hard time putting on weight what can i do to lower my metabolism enough to start putting on weight and getting bigger i also do not eat very well but tend to eat a descent amount of protein every day [ Disease ] the goal should not be to lower your metabolism but to start feeding yourself better and reap the benefits of activity which can result in muscle gain it does not matter if you get adequate protein if you are missing out on other important nonprotein calories and nutrients that is because inadequate carbohydrate and fat intake total calories means protein is used for energy instead of for muscle formation exercising more can increase your appetite and weight training can gradually help you put on muscle it may take time to see results but because muscle weighs more than fat you are likely to gain weight here are some tips eat regular meals and snacks every day try to plan your meals ahead of time and have items you can put together for quick and healthy meals gradually build a list of balanced meals you can make for yourself include 3 5 food groups at meals including a whole grain lean protein fruits vegetables dairy and healthy fats for example in the morning you might have a big bowl of oatmeal topped with fruit and nuts and a side boiled egg include 2 3 food groups at snack time which may consist of cheese and whole grain crackers or an apple with peanut butter or half a meat sandwich with veggie sticks gradually increase exercise to include cardiovascular exercise and resistance training for tips on how to exercise to build muscle see this article what you may discover during this process is how much better you feel by moving more and eating better you will not regret starting on a healthier road i here this a great deal at the school i teach at if you really want to gain some weight you need to develop a comprehensive nutrition and exercise plan first keep a food diary for three days are you really eating as much as you think when counseling athletes at school i generally recommend they consume 1 8 2 0 grams of protein a day per kilogram of body weight so for you at 150 lbs = 68 kilograms that would put your protein needs in the range of 122  136 grams a day now that you know what your eating and how much protein you need develop an eating plan here is an example breakfast 1 large egg scrambled 1 cup old fashioned oat with one tablespoon honey 1 banana 1 cup skim milk protein in meal = 20 grams lunch 2 grilled chicken breasts 8 ounces 2 cups of veggies broccoli green beans califlower 1 apple 1 serving greek yogurt protein in meal = 69 grams dinner 1 servings baked pork tenderloin 3 ounces remove all fat 2 cups of veggies 1 banana 12 cup fat free cottage cheese protein in meal = 38 grams snacks 1 apple with 2 tablespoons of peanut butter protein 7 grams 14 cup sunflower seed string cheese fruit protein 12 grams total protein for the day = 147 grams