Eat more calories than you burn each day
Choose nutrient-dense foods
Eat frequent meals and snacks
Include protein in every meal
Add healthy fats to your diet
Drink calorie-rich beverages like milk, smoothies, or shakes
Increase portion sizes gradually
Eat carbohydrate-rich foods such as rice, oats, potatoes, and whole grains
Strength train regularly to build muscle
Get enough sleep each night
Stay consistent with your eating and exercise routine
Track your weight and food intake
Avoid relying on junk food for weight gain
Consult a doctor or dietitian if weight gain is difficult