Life after 60: How to gain weight

Life after 60 brings many changes, and gaining—or maintaining—weight can be challenging. As we age, muscle mass naturally declines, appetite may wane, and chronic conditions can interfere with eating and digestion. Yet achieving a healthy weight is vital for strength, immunity, and overall well-being. Here’s a practical, evidence-based guide on how to gain weight safely after 60.

Why Older Adults Struggle to Gain Weight

• Muscle Loss (Sarcopenia): After 60, we lose 1–2% of muscle mass per year. Less muscle means fewer calories burned and reduced strength.
• Reduced Appetite: Changes in taste, dental issues, medications or slower digestive transit can decrease hunger.
• Chronic Conditions: Diabetes, heart disease, liver cirrhosis, dental problems or depression may limit food intake or nutrient absorption.
• Social Factors: Eating alone or mobility limitations can make cooking and shopping harder.

Core Principles for Healthy Weight Gain

1. Positive Energy Balance
   • Consume more calories than you burn. Aim for an extra 300–500 kcal/day to gain about 0.5 kg per week.
   • Track foods and portion sizes for a week to see where you can add small boosts.

2. Prioritize Protein
   • ESPEN guidelines recommend 1.0–1.2 g protein per kg body weight daily—and up to 1.5 g/kg if malnourished or recovering from illness (Volkert & Beck, 2019).
   • Spread protein evenly: aim for 25–30 g per meal. Good sources: lean meats, fish, poultry, eggs, dairy, legumes, tofu.
   • Consider a protein supplement (whey, casein or plant-based) between meals or in smoothies.

3. Include Healthy Fats & Carbs
   • Fats are calorie-dense (9 kcal/g) and easy to add: olive oil, avocados, nuts, seeds, nut butters.
   • Choose whole grains, fruits and starchy vegetables for fiber, vitamins and minerals.

4. Strength Training
   • Combine resistance exercise with protein to stimulate muscle synthesis (Deutz & Bauer, 2017).
   • Aim for 2–3 sessions a week: bodyweight moves, resistance bands or light weights.
   • Even gentle chair-based exercises can help if mobility is limited.

Practical Eating Strategies
• Small, Frequent Meals
– If large meals feel overwhelming, eat 5–6 mini-meals or snacks daily.
– Keep trail mix, cheese cubes and yogurt within reach.

• Energy-Dense Snacks
– Nut butter on whole-grain crackers, granola bars, smoothies with milk/yogurt, dried fruit and nuts.
– Homemade “power bites”: oats, nut butter, honey, seeds, protein powder.

• Enhance Every Bite
– Add powdered milk to soups, mashed potatoes, porridge.
– Stir olive oil or flaxseed oil into pasta, vegetables and sauces.

• Drink Your Calories
– Smoothies: blend milk or fortified plant milk, fruit, spinach, nut butter and protein powder.
– Avoid filling up on plain water before or during meals. Instead, sip between meals.

• Flavor & Texture
– Use herbs, spices and marinades to boost taste.
– Soft, easy-to-chew foods help if you have dental issues.

Hydration & Digestive Health
• Stay Hydrated: Dehydration can reduce appetite and impair digestion.
• Fiber Balance: Ensure enough fiber for regular bowel movements, but not so much that you feel too full.

Supplements & Nutritional Drinks
• Oral Nutrition Supplements (ONS): High-calorie shakes or powders can add 300–400 kcal and 20 g protein per serving. ESPEN recommends them for those unable to meet needs through food alone (Volkert & Beck, 2019).
• Vitamin D & Calcium: Support bone health, especially if dairy intake is low.
• Omega-3s: May help preserve muscle and reduce inflammation.

Monitor for Underlying Issues
Unintentional weight loss may signal an underlying health problem:

• Thyroid disorders
• Digestive diseases (celiac, IBD, pancreatic insufficiency)
• Chronic infections
• Cancer
• Liver cirrhosis (Schuppan & Afdhal, 2008)

You might consider doing a free, online symptom check for to identify any red flags.

When to Seek Professional Help
• Persistent weight loss despite dietary efforts
• Signs of malnutrition: fatigue, weakness, recurring infections
• Difficulty chewing or swallowing
• Digestive symptoms: nausea, vomiting, diarrhea, abdominal pain
• Mood changes or social isolation impacting appetite

A registered dietitian can design a personalized meal plan, and your doctor can screen for medical causes of weight loss.

Putting It All Together

1. Calculate your daily calorie needs and add 300–500 kcal.
2. Aim for 1.0–1.5 g protein/kg body weight, split across meals and snacks.
3. Eat small, frequent, energy-dense meals.
4. Include strength training twice weekly.
5. Stay hydrated and balance fiber.
6. Use supplements if you can’t meet needs with food.
7. Monitor for medical issues; use a symptom checker and consult professionals if needed.

Gaining weight after 60 takes patience and consistency. Focus on nourishing, enjoyable foods and gentle exercise. If you’re concerned or face serious symptoms, speak to a doctor—especially if you suspect an underlying condition could be life threatening or require urgent treatment.