Here are some healthy ways to gain weight when you're underweight
Consume more calories than you burn: To gain weight, you need to consume more calories than your body burns on a daily basis. This calorie surplus can come from increasing your portion sizes or increasing the number of meals you eat throughout the day.
Eat nutrient-dense foods: To support muscle growth and overall health, focus on eating nutrient-dense foods such as lean meats, dairy, fruits, vegetables, and whole grains.
Include carbohydrates and healthy fats in your diet: Carbohydrates and healthy fats are important sources of energy and can help support weight gain. Some good sources include brown rice, sweet potatoes, oatmeal, avocados, and nuts.
Eat more frequently: Eating more frequently can help increase your calorie intake and support muscle growth. Consider eating five to six smaller meals throughout the day instead of two or three larger meals.
Do strength training exercises: Building muscle through strength training exercises can help increase overall weight.
Be consistent and patient: Gaining weight takes time, so be consistent with your diet and exercise routine and give your body enough time to respond.
Consult a nutritionist or a dietitian for personalized advice: A nutritionist can help you develop a diet plan that is tailored to your specific needs and goals.
Monitor your progress and adjust as needed: Keep track of your progress by regularly measuring your weight and body composition, and adjust your diet and exercise routine as needed to continue making progress.
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