Increase the number of daily meals
When you lose weight, you’ll feel full faster. Eat five to six small meals a day instead of two or three meals, and choose nutritious foods such as whole grains, pasta, fruits, vegetables, dairy products, protein sources, Such as nuts and seeds.
Drink fluids with meals
Some people may lose appetite when drinking liquids before meals, so it is best to drink liquids after 30 minutes of meal, not with them, preferably high-calorie drinks with main meals or snacks.
Develop a health program
Fast food can increase weight, but it can cause damage to the body, because it contains a percentage of fat, sugar and salt, which is harmful to health. So go to your doctor or dietitian to develop a healthy weight gain program in a balanced way.
Exercise
Some exercises that help you gain weight, through muscle building, examples of these exercises: strength games, such as weight lifting or squatting.
Foods that help to gain weight
Proteins are the most important nutrients to gain a healthy weight, because the muscles are made up of protein, and carbohydrates are preferred to eat.
Weight gain, such as rice, potatoes, salmon, red meat, avocado, dried fruits, cheese, and natural juices because of their calorie content, is also important because most commercial juices may not contain nutrients For example, using natural chocolate juice, chocolate and banana flakes, use a scoop of chocolate that contains protein with one piece of banana, and a large spoon of peanuts or peanut butter.