Eat more calories than you burn
Increase portion sizes at meals
Eat 5–6 meals per day
Choose calorie-dense foods
Include protein in every meal
Eat healthy fats like nuts, seeds, avocado, and olive oil
Drink calorie-containing beverages like milk or smoothies
Add snacks between meals
Focus on strength training
Lift progressively heavier weights
Get enough sleep
Reduce excessive cardio
Track your calorie intake
Weigh yourself regularly
Stay consistent with your eating and training plan
Consult a doctor or dietitian if weight gain is difficult