Most of the people I meet want to know how to lose weight. They pour out their frustrations at how their clothes don't fit and how their excess weight affects their self-esteem. They also say how they envy their "thin" friends.

It would surprise them that many skinny people feel the same way. They are desperate to gain weight because they want to look good. Here are some easy ways on how to gain weight.

If you have a small appetite that prevents you from eating a lot, there are several strategies that you can use to "train" you stomach to accept more food. When eating your main meals, eat the main course first. Drinking hot soup or eating salad before the main course may "kill" your appetite. Eat these things after you have eaten the bulk of your food. Eat at a more rapid pace and don't talk so much while eating.

Eating many high-calorie meals spread throughout the day will help make sure you get enough calories. Aim for three or four full meals with two to four snacks.

This is a quick way to get additional calories without having to eat too much. For example, to get a glass of apple juice, you need at least three apples. You get the calories of the three apples without getting full. If you decide to drink milk, don't drink skim milk (not enough calories) but don't drink full-cream milk either (too high in saturated fat). Low-fat or reduced-fat milk is a better alternative.

Fruits and vegetables have a lot of fiber and, therefore, will make you feel full. However,, you must eat at least five servings a day to protect your health (half a cup of cooked vegetables or one banana is considered one serving). Fruits and vegetables are proven cancer-fighters. You can't afford not to eat them.

Eating "junk food" may sound like a good idea to gain weight because they are so high in calories. However, you don't want to get unhealthy as you try to gain weight. You can eat nuts such as peanuts, cashew or pili--- healthy but high in calories. Find ways to mix high-calorie ingredients with your main meals. For example, add cheese, nuts or oil-based salad dressing to your salads.

One of the best ways to build up skinny bodies is through weight training, but not just any kind of weight training program will do. You need a program of lifting heavy weights. The weight has to be heavy enough that you can only lift it for eight repetitions. You also need aerobics-exercise (walking, jogging, etc) to have stamina, endurance and a healthy heart. Do a maximum of 20 minutes (not counting warm-up and cool down periods) to achieve these goals without burning too many calories.

Finally, make sure to get at least eight hours of sleep every night. Avoid being nervous and stressed-out. Conserve your calories by being calm and relaxed.

Trying to gain weight is as frustrating as trying to lose weight. Both conditions require hard work, commitment, and, most of all, patience. You can start with what I have just presented above. Remember there are no quick fixes.