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Frequent Meals and Snacks: Instead of three large meals, consider eating five to six smaller meals and snacks throughout the day to increase calorie intake.

1. Protein Intake: Ensure you are consuming enough protein to support muscle growth. Protein-rich foods like lean meats, dairy, eggs, and plant-based protein sources (beans, tofu, lentils) can be helpful.

2. Strength Training: Incorporate strength training exercises into your fitness routine to build muscle mass. Consult with a fitness professional or personal trainer to develop a suitable workout plan.

3. Healthy Snacking: Include nutritious snacks between meals, such as nuts, trail mix, yogurt, protein bars, and fruit, to boost your daily calorie intake.

4. Liquid Calories: Consider incorporating calorie-rich beverages like smoothies, shakes, and 100% fruit juices into your diet.

   Remember that individual responses to weight gain strategies may vary, and it's crucial to prioritize your overall health and well-being throughout the process. If you have any underlying medical conditions or concerns, it's essential to work closely with a healthcare provider or registered dietitian to develop a safe and effective weight gain plan tailored to your needs.