How to Gain Weight in 1 Month

1️⃣ Eat a Calorie Surplus

Eat 300–500 extra calories per day above what you burn.

Use calorie-tracking apps (like MyFitnessPal) to check.

2️⃣ Focus on High-Calorie, Nutrient-Dense Foods

Eat more nuts, peanut butter, cheese, whole milk, eggs, chicken, fish, and ghee/butter.

Add healthy fats — olive oil, coconut oil.

Eat carbs — rice, roti, potatoes, bananas, oats.

3️⃣ Eat More Meals

Aim for 5–6 small meals instead of 2–3 big ones.

Keep snacks handy: dry fruits, protein bars, yogurt.

4️⃣ Strength Training (Optional but Effective)

Do weight training 3–4 times a week — helps you gain muscle, not just fat.

Focus on compound exercises: squats, push-ups, deadlifts.

5️⃣ Get Good Sleep

Aim for 7–8 hours — recovery is key for weight & muscle gain.

6️⃣ Stay Consistent

Track your weight weekly.

Adjust food intake if you’re not gaining at least 0.5–1 kg per week.