How can I gain weight?

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For some people, gaining weight and keeping it on can be as difficult as it is for others to lose it and keep it off. To gain weight you must regularly eat more calories than your body burns away. Set yourself realistic target weights and aim to gain gradually - around 1 kg a month. To do that, you`ll need to add an extra 300 to 350 calories to your daily intake. It`s best to do this in a healthy way as part of a balanced diet rather than to eat more sweets or fried foods. Essential fats include omega 3 oils like fish oils, flax and nuts. Good sources of protein include meats, fish and poultry. Plan three regular meals, plus two or three snacks such as yoghurt drinks, nuts or raisins.

Although exercise helps to burn calories, it`s important to include some form of activity in your plan to help keep your bones strong and your muscles toned. Ensure regular physical activity for 30 minutes (or two 15-minute sessions), five days a week.