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Cake day: November 21st, 2023

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  • Ai says…

    Gaining weight in a healthy and sustainable way typically involves focusing on nutritious food choices, consistent eating habits, and an appropriate balance of exercise. Here are a few tips:

    Nutrition

    1. Increase Caloric Intake: Aim to consume more calories than you burn. Focus on nutrient-dense foods like whole grains, nuts, seeds, avocados, dairy products, and lean meats.
    2. Eat Frequently: Try eating 5–6 smaller meals throughout the day, rather than 3 big ones.
    3. Include Protein: Add protein-rich foods like eggs, tofu, chicken, fish, beans, and lentils to support muscle growth.
    4. Healthy Fats: Incorporate healthy fats from sources like olive oil, peanut butter, and fatty fish.
    5. Drink Calories: Smoothies or milkshakes with fruits, protein powder, and nut butter can be a great calorie boost.

    Lifestyle

    1. Strength Training: Muscle-building exercises can ensure that the weight gained is more muscle than fat.
    2. Minimize Stress: Chronic stress can affect appetite and metabolism. Focus on relaxation and mindfulness techniques.
    3. Get Adequate Sleep: Rest is crucial for recovery and healthy.