Track your calorie intake and aim for a consistent surplus (if trying to gain weight)
Eat calorie-dense foods (nuts, nut butters, olive oil, cheese, avocado, dried fruit)
Add extra calories to meals (olive oil on vegetables, cheese in sandwiches, full-fat dairy)
Eat more frequent meals or snacks (3 meals plus 2–3 snacks)
Prioritize protein at each meal (eggs, chicken, fish, Greek yogurt, beans, tofu)
Include complex carbohydrates (rice, oats, potatoes, whole grains, pasta)
Choose healthy fats regularly (avocado, nuts, seeds, olive oil)
Do strength training 3–5 days per week to support muscle gain
Focus on progressive overload (gradually increase weight, reps, or sets)
Get adequate sleep (7–9 hours per night)
Stay hydrated
Reduce cardio volume if it interferes with gaining weight
Manage stress to support appetite and recovery
Consider liquid calories if appetite is low (smoothies with milk, yogurt, fruit, oats, nut butter)
Use a simple calorie target and adjust weekly based on weight change
Consider a protein supplement if you struggle to meet protein needs (whey or similar)
Include creatine monohydrate if appropriate (follow label dosing)
Limit alcohol and avoid skipping meals
If weight loss is unintentional or rapid, consult a healthcare professional