Weight gain can be a daunting task for skinny people. They end up blaming their fast metabo-lism or hereditary issues for their lanky frame. But did you know you could gain weight in a healthy way with a combination of proper diet and exercise. This combination will not only make you gain weight but also make you more attractive. Here, weight management consult-ant, Riddesh Jani, Sketch Clinics, gives us 10 sure shot ways to gain weight quickly.Make Smart choicesHave meals with the right balance of proteins, carbohydrates, and the right kinds of fat (such as unsaturated and monounsaturated fats, olive oil, almonds and walnuts). For example, choose dairy products, fish and meat over bread. Choose eggs over vegetables. Eat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.Eat Right CaloriesThis involves a simple calculation. The ideal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900. So one has to eat around 1,000 extra calories per day to gain less than half a kilo a week. So eat larger portions of calorie dense food, atleast five meals a day.Feed Your MusclesBody needs a lot of protein to build new muscle. But since most of the calories for weight gain come from carbohydrates and fats, do not re-place them with protein.Eat, Eat & EatConsume a lot of high-calorie snacks (junk food is a no no!) such as cheese, milk shakes, muf-fins, dried fruits, yoghurt and breakfast bars.Fluids help tooConsume a lot of fluids, especially those rich in nutrients and calories. Milk, fresh fruit juices and energy drinks are good choices.Intensify workoutsAerobics is great, but not for weight gain. One has to exercise really hard and intensely to gain muscle mass. Endurance exercise or high-inten-sity conditioning, which could include running, cycling, swimming, long hikes, snowboarding, metcons, and sprinting is recommended.Weights are the way to goFocus on free weight exercises (which do not re-quire machinery) since those target large mus-cle groups. For instance, choose squats, bench presses, pull ups or dumbbells, over fancy gym machines, as free weights put the most stress on muscles and help in stimulating the maximum number of muscle fibres in the body.Break up your workoutsIf one has a high basic metabolic rate it means there is a lot of energy even at rest. So one has to do short intense workouts instead of long peri-ods of low-stress activity.Stick it OutSome people get frustrated and quit when they fail to see drastic results. Body will only re-sponds to a consistent schedule. No weight gain programme will help if not regular.Eat Right before heading to bedA lot of our healing, repair and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy dinner ensures a fresh supply of nutri-ents that are available to go to work inside the body.