The ability of an individual to put on healthy and safe amount of weight in a one month period calls for certain measures in the improvement of diet, exercise and lifestyle. This means that regardless of the reason you want to put on weight, from being underweight, coming from a bout of sickness or simply wanting to put on muscle, the right plan will help you achieve this while improving your general health. Here is how you can gain weight successfully; 1. Understand Your Caloric Needs Essentially to put on some weight, you must take more calories than your body expends. First, to estimate your BMR, you can use an online calculator, after that, multiply BMR by your activity level to estimate your TDEE. To gain weight, try and take 500-1,000 calories above your TDEE per day, depending on your desired weight gain rate. 2. Focus on Nutrient-Dense Foods Calorie intake is good but it is even better when you are able to take quality calories. Prioritize nutrient-dense foods that provi...