Gaining weight can be as challenging for some as losing weight is for others. Whether you’re looking to build muscle, improve your health, or simply reach your ideal body weight, this guide will help you achieve your goals in just one month! 1. Understand the Basics of Weight Gain To gain weight, you need to consume more calories than your body burns. This is called a calorie surplus. However, it’s important to focus on healthy weight gain, which involves building muscle and maintaining good overall health. 2. Increase Your Calorie Intake Add Nutrient-Rich Foods: Incorporate calorie-dense foods like nuts, seeds, avocados, whole grains, and dairy products. Frequent Meals: Instead of 3 large meals, eat 5–6 smaller meals throughout the day. Healthy Snacks: Snack on items like protein bars, trail mix, or smoothies. 3. Focus on Protein-Rich Foods Protein is essential for muscle growth and repair. Aim for 1.5–2 grams of protein per kilogram of your body weight daily. Include foods li...