Gaining healthy weight requires a combination of proper nutrition, regular exercise, and lifestyle adjustments. Here are some tips how to gain healthy weight:

• Eat calorie-dense foods: Focus on consuming nutrient-rich, calorie-dense foods such as nuts, seeds, avocados, whole grains, lean proteins, and healthy fats. Incorporate these foods into your meals and snacks throughout the day to increase your calorie intake.
• Eat more frequently: Instead of three large meals, aim to eat smaller, more frequent meals and snacks every few hours. This can help increase your overall calorie consumption and provide your body with a steady supply of nutrients.
• Include protein in every meal: Protein is essential for building muscle mass and promoting weight gain. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu in your diet to support muscle growth and repair.
• Strength train regularly: Incorporate strength training exercises into your fitness routine to build muscle mass and promote healthy weight gain. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows.
• Stay hydrated: Drink plenty of water throughout the day to support overall health and hydration. Avoid filling up on calorie-free beverages and instead opt for nutrient-rich options such as milk, fruit juice, and smoothies.
• Get enough rest: Ensure you're getting adequate sleep each night to support muscle recovery and growth. Aim for seven to nine hours of quality sleep per night to help your body repair and regenerate.

By incorporating these strategies into your daily routine, you can gain weight in a healthy and sustainable way while supporting overall health and well-being.