Weight Gain Tips: start with a healthy plan

Aim for steady weight gain, not junk-food bulk. If weight loss was sudden, speak to a doctor.

A small calorie surplus can help you gain gradually without relying on sugary drinks and cakes.

Nuts, seeds, avocado, olive oil and full meals can add calories without huge portions.

Milk, fruit, oats, yogurt or nut butter can make a smoothie easier to finish than a big plate.

Eggs, beans, fish, lean meat, dairy or soy foods support muscle repair and steady gains.

Try peanut butter toast, yogurt, trail mix or rice pudding instead of skipping between meals.

If your appetite is low, five or six smaller eating moments can feel easier than huge meals.

Add resistance training at least twice a week and give muscles time to recover.

Meal prep, weekly weigh-ins and energy checks help you adjust portions before frustration builds.

See a doctor or dietitian for sudden weight loss, digestive issues or an eating-disorder history.