The first thing that you must do to pile on the kilos is to eat the right amount of calories. Use a calorie meter and find out how many calories you usually take every day. The approximate daily requirement for a male who does lightweight work is 2000 to 2200 calories and for a female is 1800 to 2000 calories. So start eating larger portions instead of piling on high calorie foods. Eating more to gain weight and muscle means to increase the quantity of healthy foodstuffs and not really eating junk food or high calorie stuffs.
Another tip on how to gain weight is to eat smart. Instead of binging on fish and meat, switch to dairy products which not only provides more calories but also contains many important nutrients like calcium which will keep you healthy. Eating foodstuffs rich in protein can also be a great help in piling on the kilos; for example, pulses, peas and beans. Food rich in carbohydrates is also recommended to put on weight like potatoes and rice. There are many supplements to gain weight but make sure that you are aware of the ingredients. Some of them contain high levels of steroids which may give you the desired result but take a toll on your health.
The right diet to gain weight must include a lot of fresh fruits and vegetables. You can either take these in the raw form or cook them slightly to avoid wasting the nutrients. Another great and effective tip on how to gain weight is to eat more number of meals in a day rather than just three. Take five or six meals in a day and also snack on healthy foods like nuts, milk shakes, fruit juices, salads etc. It is also important to follow a proper and regular exercise regimen which includes aerobics, cardios, weights, squats, bar dips and bench presses. These all help to add muscle mass and thereby gain weight.