 [ Symptoms ] i am a 26 year old male ht 55 wt 42kg i want to increase my weight in a healthy way please advise [ Disease ] because you are underweight and i do not have information about your diet or weight history i recommend you see a registered dietitian your weight is quite low and it can be helpful for you to get individualized advice you can find a dietitian in your area by going to eatright org in the meantime here are some things you can do to get started eat regular meals and snacks every day 5 6 times daily try to plan your meals ahead of time and have items you can put together for quick and healthy meals include 3 5 food groups at meals including a whole grain protein meatbeansnut butter fruits vegetables full fat dairy whole milkyogurt and healthy fats for example in the morning you might have a big bowl of oatmeal topped with fruit and nuts and a side boiled egg lunch might be a big sandwich salad and soup include 2 3 food groups at snack time which may consist of cheese and whole grain crackers or an apple with peanut butter or half a meat sandwich with veggie sticks gradually increase exercise to include cardiovascular exercise and resistance training for more tips on how to gain weight in a healthy way see this article