Eat in a calorie surplus
Increase portion sizes
Eat more frequently
Choose calorie-dense foods
Include protein in every meal
Eat carbohydrates with meals
Add healthy fats to meals
Drink calorie-containing beverages
Use snacks between meals
Strength train regularly
Focus on progressive overload
Limit excessive cardio
Get enough sleep
Reduce stress
Track body weight regularly
Adjust calorie intake based on progress
Stay consistent with meals and training
Consider a dietitian or doctor if weight gain is difficult