Sometimes, eating at the right time can make a big difference. I found out that eating smaller meals more often works better for me. Like, instead of three big meals, I do five or six smaller ones throughout the day. It’s easier on my stomach and I end up eating more overall.
Another thing that helps is eating when I’m most hungry. For me, that’s usually in the morning. So I try to have my biggest meal then. Maybe for you, it’s different. Gotta figure out what works best for your body.
Making Food Look Good
You know how they say we eat with our eyes first? Well, it’s true. Even us oldies can appreciate a nice-looking plate of food. I started putting a little effort into how I present my meals, even when I’m eating alone. Use a nice plate, add some color with veggies, and maybe a little garnish. It’s like tricking your brain into wanting to eat more.
I even bought some of those fancy toothpicks with the frilly ends. Makes my sandwich look all fancy. Silly, I know, but it works!
Dealing with Common Senior Eating Problems
Lots of us older folks have trouble with our teeth. Makes eating some foods a real pain. But that don’t mean you gotta stick to soup and mashed potatoes. There’s ways around it.
You can try softer versions of foods you like. Like, instead of raw apples, go for applesauce. Or cook your veggies a little longer to make them softer. And don’t forget about things like smoothies and protein shakes. They’re easy to drink and can pack a lot of nutrients.
I got a little food processor. Now I can grind up nuts real fine and add them to my yogurt or oatmeal. Gets me those good fats without hurting my teeth.
Fighting Fatigue at Mealtime
Sometimes, just the thought of cooking a meal can be exhausting. I get it. On those days, it’s tempting to just skip eating. But that ain’t gonna help you gain weight.
Here’s what I do: I keep some easy-to-prepare foods on hand. Things like hard-boiled eggs, canned tuna, or pre-cut fruits and veggies. That way, even when I’m too tired to cook, I can still throw together a decent meal.
And don’t be too proud to ask for help. Maybe a friend or family member can cook some meals for you to freeze and eat later. Or look into meal delivery services. Some places even have special programs for seniors.
Getting Creative with Calories
Sometimes, it’s not about eating more food, but making the food you eat count more. There’s lots of ways to add extra calories to your meals without making them huge.
Like, you can add a splash of olive oil to your veggies. Or sprinkle some cheese on top of your soup. Maybe stir some peanut butter into your oatmeal. These little additions can really add up over the day.
I started putting a dollop of Greek yogurt on top of my chili. Adds some creaminess and extra protein. Plus, it cools it down a bit so I don’t burn my mouth!
Turning Treats into Nutrition Powerhouses
Who says you can’t have your cake and eat it too? Well, maybe not actual cake all the time, but you can make your treats work for you.
Instead of plain ice cream, try making a shake with ice cream, milk, and some fruit. Or have your cookies with a glass of milk for extra protein and calories. You can even make your own trail mix with nuts, dried fruit, and a few chocolate chips for a sweet and nutritious snack.
I like to dip my banana in a little peanut butter and roll it in some granola. It’s like a sundae, but healthier!
Staying Motivated on Your Weight Gain Journey
When you’re trying to gain weight, it can feel like nothing’s happening. That’s why it’s good to keep track of your progress. But don’t just focus on the scale.
Try keeping a food diary to see how much you’re really eating. Or take measurements of your arms, legs, and waist. Sometimes you might be gaining muscle even if the scale doesn’t show much change.
I got one of them smart scales that measures body fat and muscle mass. It’s kinda fun to see the numbers change over time.
Finding Your Support System
Gaining weight can be tough, especially when you’re older. Having people to support you can make a big difference.
Maybe you can find a friend who’s also trying to gain weight and be accountability partners. Or join a senior fitness class and make some new friends who are working on their health too.
I joined a Facebook group for seniors trying to gain weight. It’s nice to chat with folks who understand what I’m going through.
Red Flags to Watch For
While we’re talking about gaining weight, it’s important to know when weight loss might be a problem. If you’re losing weight without trying, especially if it’s happening fast, that could be a sign of something serious.
Some things to watch out for:
- Losing more than 5% of your body weight in 6-12 months without trying
- Clothes suddenly fitting looser
- Feeling extra tired or weak
If you notice any of these, it’s time to have a chat with your doc. Better safe than sorry, you know?
Other Health Changes to Notice
Sometimes, trouble gaining weight can come along with other health problems. Keep an eye out for things like:
- Feeling more thirsty than usual
- Having to pee a lot
- Feeling dizzy or lightheaded
- Having trouble breathing
- Feeling nauseous or throwing up
These could be signs of all sorts of things, from diabetes to heart problems. Don’t try to figure it out on your own. That’s what doctors are for.
I had a spell where I was feeling real dizzy. Turned out my blood pressure meds needed adjusting. Good thing I mentioned it to my doc.
Making Lifestyle Changes Stick
Changing how you eat and exercise ain’t easy, especially when you’ve been doing things a certain way for years. But it’s not impossible.
Start small. Maybe add one new healthy food to your diet each week. Or try doing some gentle exercises for just 5 minutes a day. As these little changes become habits, you can build on them.
I started by adding a handful of nuts to my breakfast each morning. Now it feels weird if I don’t have them!
Dealing with Setbacks
Look, you’re gonna have days where things don’t go as planned. Maybe you get sick and lose your appetite. Or you have a busy week and forget to eat as much as you should.
Don’t beat yourself up over it. We all have setbacks. The important thing is to get back on track as soon as you can.
I had the flu last month and lost a couple pounds. But instead of getting discouraged, I saw it as a challenge to gain them back. And I did!
Wrapping It All Up
So there you have it. Gaining weight as a senior ain’t always easy, but it’s doable. Remember, it’s all about eating more of the right foods, staying active, and being patient with yourself.
Don’t forget to work with your doc, especially if you’ve got other health issues to manage. And hey, try to have some fun with it. Maybe you’ll discover a new favorite food or exercise along the way.
Just take it one day at a time, celebrate the small wins, and keep at it. Before you know it, you’ll be feeling stronger and healthier. And isn’t that what it’s really all about?
Now, if you’ll excuse me, it’s time for my mid-morning snack. These nuts ain’t gonna eat themselves!
