Healthy Weight Gain: How to Put on Weight When You're Older?

Losing muscle mass is a natural part of aging, with research from AARP showing adults lose 3-8% of muscle per decade after age 30, making it harder to maintain a healthy weight. Learning how to put on weight when you're older is crucial for improving strength, energy, and overall health.

Quick Summary

Gain weight safely by focusing on nutrient-dense, high-calorie, high-protein foods, eating smaller, more frequent meals, and incorporating strength-training exercises to build muscle mass.

Key Points

• Prioritize Nutrient-Dense Calories: Focus on high-calorie, nutrient-rich foods like nuts, avocados, and full-fat dairy, not junk food.

• Increase Protein Intake: Older adults need more protein to build and maintain muscle mass, with 25-50g per meal being a good target.

• Eat Smaller, Frequent Meals: Aim for 5-6 small meals and snacks daily to avoid feeling too full at once.

• Incorporate Strength Training: Exercise, especially strength training, is crucial for building muscle and improving appetite.

• Boost Liquid Calories: Add extra calories to drinks with supplements, protein powder, or healthy fats like nut butter in smoothies.

• Address Underlying Issues: Always consult a healthcare provider to rule out medical reasons for unintended weight loss.

• Make Mealtime Enjoyable: Socializing during meals and making food visually appealing can help stimulate appetite.

Why Unintentional Weight Loss Happens with Age

Unintended weight loss in older adults is a common and serious issue. It's often caused by a combination of factors, including physiological changes, medical conditions, and psychological and social influences. Understanding these root causes is the first step toward effective management.

Factors contributing to weight loss:

• Loss of Appetite: As we age, our sense of taste and smell can diminish, making food less appealing. Digestive issues and certain medications can also affect appetite.
• Muscle Mass Loss (Sarcopenia): The natural decline in muscle mass with age reduces metabolic rate and can lead to overall weight loss. This is why targeting muscle growth is a key component of healthy weight gain.
• Underlying Medical Conditions: Conditions like thyroid disorders, dental problems, or cancer can cause unintentional weight loss. It's vital to consult a healthcare provider to rule out any serious medical issues.
• Medication Side Effects: Many common medications can cause nausea, reduce appetite, or affect nutrient absorption.
• Social Isolation: Eating alone can decrease the enjoyment of food and lead to skipping meals.

The Difference Between Healthy vs. Unhealthy Weight Gain

Not all weight gain is equal. For older adults, the goal should be to gain healthy weight, which primarily involves increasing muscle mass and nutrient-dense calories, not just adding body fat from processed foods.

Healthy Weight Gain

• Focuses on lean muscle mass, which improves strength, mobility, and balance.
• Uses nutrient-rich foods that provide essential vitamins and minerals to support overall health.
• Enhances immunity and provides the body with the energy needed to fight off illness.

Unhealthy Weight Gain

• Involves empty calories from junk food, sugary drinks, and unhealthy fats.
• Increases body fat without improving muscle mass or overall health.
• Can lead to other health problems like high cholesterol and diabetes.

Dietary Strategies for Safe Weight Gain

Focusing on the right foods and eating habits is the cornerstone of healthy weight gain. Instead of three large meals, consider eating smaller, more frequent meals throughout the day.

Eat Nutrient-Dense, High-Calorie Foods

• Add healthy fats: Incorporate foods like nuts, seeds, nut butters, and avocados. These are calorie-dense and packed with healthy nutrients.
• Include full-fat dairy: Switch from low-fat to full-fat options like whole milk, cheese, and yogurt for extra calories and protein.
• Focus on whole grains: Choose whole grain breads, pastas, and oats over refined alternatives. They provide more fiber and nutrients.
• Cook with healthy oils: Drizzle olive oil or canola oil on salads, steamed vegetables, and other dishes for extra calories.
• Enjoy starchy vegetables: Potatoes, sweet potatoes, and corn are excellent sources of energy.

Increase Healthy Protein Intake

As we age, our bodies become less efficient at using protein to build muscle. To compensate, older adults need more protein than younger people. Aim for 25-50 grams of protein with every meal or snack.

High-Protein Food Examples:

• Lean meat, poultry, and fish
• Eggs
• Greek yogurt
• Legumes (beans, lentils)
• Soy products (tofu, edamame)
• Whey protein powder added to smoothies

Boost Your Drinks

Liquid calories can be an easy way to increase intake without feeling overly full. Sip high-calorie fluids throughout the day between meals.

Ideas for high-calorie drinks:

• Smoothies: Blend whole milk or full-fat yogurt with nut butter, frozen fruit, and a scoop of protein powder.
• Milkshakes: Use ice cream, full-fat milk, and add malt powder or extra toppings.
• Fortified milk: Add milk powder to whole milk for extra protein and calories.

Sneak in Extra Calories

Adding extra calories to familiar foods is a simple way to increase intake without drastic changes to your diet.

Easy additions:

• Mashed Potatoes: Add cheese, butter, or sour cream.
• Soups and Stews: Stir in heavy cream, cheese, or pureed beans.
• Salads: Sprinkle with nuts, seeds, and full-fat cheese, and use a creamy dressing.
• Oatmeal: Top with nuts, seeds, and dried fruit.

Incorporating Strength Training to Build Muscle

Exercise, particularly strength training, is crucial for building and maintaining muscle mass, which is a healthy form of weight gain. It also helps to stimulate appetite. The National Institute on Aging (NIA) recommends specific types of exercise for older adults.

For a detailed guide on getting started, refer to the NIA's authoritative resource on Strength Training for Seniors.

Safe Strength Training Options:

• Resistance Bands: A safe and low-impact way to build muscle strength.
• Light Weights: Dumbbells or ankle weights can be used for various exercises.
• Body-Weight Exercises: Squats, lunges, and wall push-ups use your own body weight as resistance.
• Yoga or Tai Chi: These practices improve strength, balance, and flexibility.

Stimulating a Flagging Appetite

Make Mealtime an Event

• Socialize: Share meals with family or friends to make eating more enjoyable.
• Use Visual Appeal: Serve food on colorful plates and add garnishes to make meals look more appetizing.
• Keep Snacks Accessible: Place healthy, calorie-dense snacks like nuts, cheese, or yogurt within easy reach.

Healthy vs. Less Healthy Calorie Sources

Feature	Healthy Calorie Sources	Less Healthy Calorie Sources
Nutritional Value	High in vitamins, minerals, protein, and healthy fats.	Primarily empty calories, low in nutrients.
Energy Source	Sustained energy from complex carbohydrates and proteins.	Quick spike and crash from simple sugars.
Examples	Avocados, nuts, seeds, full-fat dairy, lean meats, whole grains.	Sugary drinks, candy, pastries, white bread.
Effect on Body	Builds muscle mass, supports organ function, boosts immunity.	Increases body fat, contributes to inflammation, provides little nutritional benefit.

Conclusion: A Holistic Approach to Regaining Health

Learning how to put on weight when you're older is a multi-faceted effort that requires a holistic approach. It’s not simply about consuming more calories, but about making deliberate, healthy choices that build muscle and boost overall wellness. By focusing on nutrient-dense foods, increasing protein intake, incorporating regular strength training, and consulting with healthcare professionals, you can safely and effectively regain lost weight and improve your quality of life. Start by making small, sustainable changes to your diet and lifestyle, and watch your energy and strength return. Always discuss any significant dietary or exercise changes with your doctor to ensure they are safe and appropriate for your specific health needs.

Frequently Asked Questions

Why is it harder for older adults to gain weight?

Older adults may find it harder to gain weight due to a combination of factors, including a natural loss of muscle mass, decreased appetite, a diminished sense of taste and smell, and potential underlying medical conditions or medication side effects that affect eating habits.

What are the best foods for seniors to gain weight?

The best foods for seniors to gain weight are nutrient-dense and high in protein and healthy fats. Examples include nuts, seeds, avocados, full-fat dairy, lean meats, eggs, and starchy vegetables like potatoes.

Should I use supplements to gain weight?

Nutritional supplements can be a helpful tool, but it's best to consult with a healthcare provider first. They can recommend a specific supplement, like whey protein powder or a fortified beverage, that meets your individual needs and dietary requirements.

How can I increase my appetite naturally?

You can naturally increase your appetite by engaging in light exercise, eating smaller, more frequent meals, making mealtimes a social event, and making food more visually appealing with different colors and garnishes.

What kind of exercise is best for weight gain in older adults?

Strength training is most effective for healthy weight gain as it helps build muscle mass. This includes exercises with resistance bands, light weights, or body-weight exercises like wall push-ups and squats. Balance and flexibility exercises like Tai Chi are also beneficial.

How quickly should an older person gain weight?

A gradual and steady weight gain is safest. A healthy goal is about 1 to 2 pounds per week, achieved by adding 300 to 500 extra calories per day from nutrient-dense foods. Sudden, rapid weight gain can be unhealthy.

Are high-calorie drinks a good option for weight gain?

Yes, high-calorie drinks like smoothies, milkshakes, and fortified milk can be an excellent way to increase calorie intake without feeling too full. They are easy to digest and can be packed with nutrients like protein and healthy fats.