Eat more calories than you burn each day
Increase portion sizes at meals
Eat 5 to 6 times per day
Choose calorie-dense foods
Add healthy fats like nuts, seeds, avocado, and olive oil
Drink calorie-containing beverages like milk or smoothies
Include protein with every meal
Eat carbohydrates like rice, pasta, potatoes, and oats
Strength train regularly
Focus on progressive overload in workouts
Limit excessive cardio
Track your calorie intake
Weigh yourself regularly
Get enough sleep
Stay consistent every day