Gorging on junk food, for example, isn’t a good idea. You want to think in terms of healthy weight gain, putting on muscle along with body fat. The best way to do that is to eat a variety of nutrient-rich foods such as avocados, nuts, legumes, and cheese.

Also consider drinking your food if eating more makes you feel stuffed or bloated. Why? Because liquid calories aren’t as filling as solid food. Good sources include smoothies because you can add a variety of healthy ingredients such as nut butter, bananas, and berries. Use Ensure^® Plus Calories instead of milk in your smoothie to bump up the nutrients and calories.

Keeping active is also important when you’re trying to gain weight. Not only will things like a brisk walk or bike ride build muscle, it can also improve your appetite.

Remember — like healthy weight loss, healthy weight gain takes time. Having a well-thought out plan — and speaking to a dietitian if necessary — can help you gain weight and muscle gradually and healthily.