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.