To keep track of what you’re eating, use a health app, such as MyFitnessPal. Write down everything you eat and how much exercise you do. Once a week, record your weight. Talk with your doctor or a registered dietitian to determine your ideal weight. You can also calculate your healthy weight with a Body Mass Index (BMI) calculator. For most people, a healthy BMI falls between 18. 5-24. 9. [2] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source

If eating a double portion is too much, try increasing the portion over time. Start with an extra scoop of rice or add a sweet potato on the side. As time goes on, slowly add more food to your meal.

As a general rule, eat once every 3-4 hours pass while awake.

If you enjoy dessert, save it for bedtime. You might eat a bowl of fruit, a serving of ice cream, or a few pieces of chocolate. If you prefer savory foods, try eating a bowl of pasta or cheese and crackers.

Take a short walk before meals. Exercise can help you feel hungrier. Prepare foods that you enjoy. Make your favorite comfort food to encourage yourself to eat it all. Try new recipes. This can help you feel more excited about trying your meal. Eat in a calm, comfortable atmosphere. If you’re tense or distracted, you may not want to eat as much.

For grains, eat heavy breads like whole wheat and pumpernickel. Bran muffins, whole wheat bread, and wheat germ are also good choices. When it comes to fruit, choose bananas, pineapples, raisins, dried fruit, and avocados. In general, starchy fruits are preferable to water-rich fruits, like watermelon or oranges, as they contain more calories and nutrients. For vegetables, try peas, corn, potatoes, and winter squash. As with fruit, starchy vegetables are better than water-rich vegetables. Within the dairy group, consider cheese, ice cream, frozen yogurt, and whole milk.

For example, don’t just eat toast. Try to top the toast with peanut butter and adding sliced bananas on top. Or place sliced avocado on top with a glass of kefir on the side. If you enjoy eggs in the morning, try scrambling them with peppers and sausage. Instead of just eating a cup of yogurt, sprinkle granola and berries on top.

Smoothies are great, especially those made with whole fruits and vegetables and yogurt. Juice made from real fruit adds extra vitamins and fiber to your meal. Milk, milkshakes, protein shakes are also good options.

Stir powdered milk into beverages, soups, stews, and sauces. Sprinkle nuts over your salad or cereal. Stir ground flaxseed into salads, cereals, and smoothies. Sprinkle cheese over your casseroles, soups, scrambled eggs, salads, and sandwiches. Spread butter, nut butter, or cream cheese over toast, crackers, or rolls.

Olive oil, which contains 119 calories per 1 Tbsp (15 ml). Canola oil, which contains 120 calories per 1 Tbsp (15 ml). Coconut oil, which contains 117 calories per 1 Tbsp (15 ml). Butter, which contains 102 calories per 1 Tbsp (15 ml).

Lean meats and eggs are great sources of protein. Some good vegetarian options include peas, nuts, hummus, and beans. Protein bars and shakes make for great snacks. They pack in extra protein and other nutrients.

If you have lost a significant amount of weight without explanation, see your doctor to make sure that you do not have an underlying condition, such as a thyroid or digestive disorder.

Ask your doctor to refer you to a registered dietitian.

If you cannot quit smoking, try to avoid smoking for an hour or 2 before you eat a meal.

Weight training is a great place to start. You can also do body weight exercises like yoga or Pilates. Avoid too much cardio or aerobic exercise, as they may prevent you from gaining weight. Eating extra protein is especially important if you plan to build muscle mass through exercise. Good strength training exercises include squats, deadlifts, overhead presses, bench presses, barbell rows, dips, chin-ups, crunches, bicep curls, leg presses, and leg curls.