.jpeg)
### Tips to Gain Weight
1. **Increase Calories:**
- Eat more calories than you burn (500-700 extra per day).
2. **Nutrient-Dense Foods:**
- **Protein:** Lean meats, fish, eggs, dairy, legumes.
- **Healthy Fats:** Avocados, nuts, seeds, olive oil.
- **Carbs:** Whole grains, starchy vegetables, fruits.
3. **Frequent Meals:**
- Eat 5-6 smaller meals throughout the day.
4. **Caloric Beverages:**
- Drink smoothies, milk, and 100% fruit juices.
5. **Healthy Snacks:**
- Nuts, seeds, dried fruit, yogurt, cheese.
### Sample Daily Menu
**Breakfast:** Oatmeal with whole milk, banana, nuts, and honey.
**Snack:** Greek yogurt with granola and berries.
**Lunch:** Whole-grain pasta with chicken and vegetables.
**Snack:** Peanut butter on whole-grain toast with banana.
**Dinner:** Grilled salmon, quinoa, and broccoli with olive oil.
**Snack:** Smoothie with whole milk, protein powder, and berries.
### Exercise
- **Strength Training:** Focus on weightlifting 2-3 times a week.
- **Limit Cardio:** Keep it moderate.
### Lifestyle Tips
- **Hydration:** Drink water, avoid low-calorie beverages.
- **Sleep:** Aim for 7-9 hours per night.
- **Avoid Junk Food:** Choose healthy, nutrient-dense options.
- **Track Progress:** Monitor calorie intake and weight gain.