Gaining weight in a healthy and sustainable way requires a strategic approach, including proper nutrition, exercise, and lifestyle adjustments. Whether you want to build muscle, recover from an illness, or enhance your physique, the right methods can help you achieve your goals in just one month. This article provides an effective plan to help you gain weight safely and efficiently. 1. Increase Your Caloric Intake The key to gaining weight is consuming more calories than your body burns. To achieve this: Calculate Your Caloric Needs : Use an online calorie calculator to determine your daily maintenance calories and aim to consume 500-1000 extra calories per day for steady weight gain. Eat More Frequently : Have 5-6 smaller meals throughout the day rather than sticking to three large meals. Choose Calorie-Dense Foods : Incorporate foods rich in healthy fats, proteins, and carbohydrates such as nuts, avocados, whole grains, dairy products, and lean meats. 2. Prioritize Protein-Ric...