Eat more calories than you burn every day
Increase portion sizes at every meal
Eat 5 to 6 times per day
Choose calorie-dense foods like nuts, nut butter, avocado, cheese, olive oil, whole milk, rice, pasta, and dried fruit
Add protein to every meal
Drink high-calorie shakes and smoothies
Use full-fat dairy products
Snack between meals
Eat larger servings of carbohydrates
Include healthy fats in meals
Lift weights regularly
Focus on compound strength exercises
Avoid filling up on low-calorie foods and drinks
Track your calorie intake daily
Sleep enough every night
Reduce excessive cardio
Eat before bed
Add extra toppings and sauces to meals
Choose larger plates and bowls
Keep easy snacks available
Be consistent every day