Eat 5–6 meals per day
Increase portion sizes at each meal
Add calorie-dense foods like nuts, nut butter, cheese, avocado, olive oil, and dried fruit
Drink high-calorie smoothies with milk, yogurt, oats, peanut butter, and fruit
Choose whole milk, full-fat yogurt, and full-fat cheese
Add extra snacks between meals
Include protein with every meal
Eat more carbohydrates like rice, pasta, potatoes, bread, and oats
Avoid filling up on low-calorie foods before main meals
Drink calories instead of relying only on water
Reduce excessive cardio or long-duration exercise
Do strength training to support muscle gain
Eat before bed
Track daily calorie intake and increase it consistently
Sleep 7–9 hours each night
Weigh yourself daily to monitor progress
Consult a doctor if weight loss is unexplained or appetite is low