Tetapkan tujuan yang masuk akal. Buatlah jurnal makanan. Lacak berat badan.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
With weight loss or weight gain, it's helpful to set reasonable and realistic goals.  With weight gain, you'll want to aim for a gain of about a half to one pound each week.  That means in a two month time span you could gain anywhere from 5-10 pounds. You may also want to set smaller, more frequent goals along the way to let you know how well you're progress is going.  For example if you want to gain 1 pound per week, but you're only gaining a 1/2 pound per week, you can readjust your meal plan