Eat more calories than you burn every day
Choose calorie-dense foods like nuts, nut butter, avocado, cheese, olive oil, and dried fruit
Eat larger portions at meals
Add extra meals and snacks throughout the day
Drink calories with smoothies, milk, yogurt drinks, and protein shakes
Include protein at every meal
Eat carbohydrates with every meal, such as rice, pasta, oats, potatoes, and bread
Strength train regularly to build muscle
Avoid excessive cardio if weight gain is the goal
Track your calorie intake to make sure you are in a surplus
Weigh yourself regularly to monitor progress
Increase portion sizes if your weight is not going up
Sleep enough every night
Reduce stress when possible
Eat before bed
Use full-fat dairy if tolerated
Add healthy fats to meals
Snack on high-calorie foods between meals
Be consistent every day
Consult a doctor or dietitian if you struggle to gain weight despite eating more