Eat more calories than you burn each day
Include calorie-dense foods like nuts, nut butter, seeds, avocado, cheese, and dried fruit
Eat 5 to 6 smaller meals a day instead of 2 to 3 large meals
Add healthy fats to meals, such as olive oil, ghee, butter, and coconut
Drink calorie-rich smoothies with milk, yogurt, banana, oats, peanut butter, and honey
Increase portion sizes gradually
Choose protein-rich foods like eggs, milk, yogurt, paneer, chicken, fish, tofu, beans, and lentils
Eat carbohydrates with every meal, such as rice, potatoes, bread, pasta, oats, and whole grains
Snack on high-calorie foods between meals
Avoid filling up on water, tea, or coffee before meals
Do strength training at home to build muscle, such as squats, lunges, push-ups, and glute bridges
Rest well and sleep enough every night
Track your weight and food intake regularly
Be consistent with meals and workouts
Consult a doctor or dietitian if weight gain is difficult or unintentional