1. Increase nutritional intake: ensure adequate intake of calories and nutrients, including protein, carbohydrates and healthy fats. Increase the amount of food per meal and try to choose foods with high energy density, such as nuts, dried fruits, avocados, full-fat dairy products and high-fat meat.
2. Increase the number of meals: consider increasing the number of meals a day or adding extra snacks, such as extra meals or midnight snacks. Be sure to eat some protein and carbohydrates before going to bed, such as dairy products, nuts or whole wheat bread.
3. Pay attention to muscle training: combine strength training and weight training to help increase muscle mass. Concentrate on large muscle groups for exercise, such as squat, bench press, hard pull and so on. Gradually increase the load and training intensity.
4. Avoid excessive aerobic exercise: aerobic exercise contributes to cardiovascular health, but too much aerobic exercise may burn too many calories and hinder weight gain. Moderately control the frequency and intensity of aerobic exercise, focusing on strength training.
5. Diet: Keep regular eating time and interval, and avoid long-term fasting or skipping meals. This helps to keep blood sugar stable and provide continuous energy for the body.
6. Increase healthy snacks: Eat some healthy snacks before or after meals, such as nuts, protein bars or yogurt, to increase extra calories and nutrition intake.
7. Consult a professional: If you still can't gain weight after trying the above methods, you can consult a dietitian or doctor. They can provide more specific advice and guidance according to your personal situation.
Remember, it takes time and patience to gain weight. Make sure that your weight gain process is healthy, sustained and sustainable.