Every day, consume a calorie surplus. Aim to consume 250-500 more calories per day than you burn.

Consume plenty of protein. Protein is required for muscle development and repair.

Consume complex carbohydrates. Complex carbohydrates, such as whole grains and starchy vegetables,

– Consume healthy fats. Healthy fats found in nuts, seeds, and avocados are essential for hormone production and overall health. –

Snack frequently throughout the day. Snacking on healthy foods throughout the day can assist you in meeting your calorie targets.

Consume plenty of water. Water is essential for good health and can make you feel full. Aim for 8 to 10 glasses of water per day.

Get enough rest. Muscle growth and repair require sleep. Aim for 7-8 hours of sleep each night.

Please be patient. Gaining weight in a healthy manner takes time. Don't be disheartened if you don't see immediate results.

Consult your doctor. Consult your doctor if you are having difficulty gaining weight. They can assist you in developing a customised plan to achieve your objectives.