Eat more calories than you burn each day
Choose nutrient-dense foods
Increase portion sizes gradually
Eat more often throughout the day
Include protein at every meal
Add healthy fats to meals and snacks
Drink calorie-containing beverages
Choose whole grains and starchy vegetables
Snack on nuts, seeds, nut butters, and dried fruit
Add cheese, avocado, olive oil, and yogurt to meals
Use smoothies and shakes with protein, fruit, and healthy fats
Strength train regularly
Limit excessive cardio if weight gain is the goal
Sleep enough each night
Track body weight and food intake regularly
Adjust calories upward if weight is not increasing
Aim for slow, steady weight gain
Consult a healthcare professional if weight gain is difficult or unintentional