7 Steps for Healthy Weight Gain

Keeping your weight in a healthy range is important, but it’s not always about losing weight. Sometimes it’s about a need for healthy weight gain, instead.  

When people talk about managing weight, it’s usually assumed to mean losing weight. Yet for many older adults, sometimes the more pressing issue is unintentional weight loss. Some older adults lose too much weight. This can be just as harmful as being overweight. Focusing on healthy weight gain then becomes an essential part of maintaining overall health and well-being.

Why unintentional weight loss is serious 

It’s common to see more changes to your body as you age. However, unintentional weight loss is not a normal part of aging. That’s defined as losing 5 percent or more of your body weight in a 6- to 12-month period without trying. 

If you notice you’re losing weight without intending to, don’t ignore it. It can be a sign of:

• Illnesses like cancer, heart disease, or lung problems

• Digestive issues that stop your body from absorbing nutrients

• Depression or anxiety, which can lower your appetite

• Side effects from medications

• Dental problems that make chewing hard

• Thyroid or other hormone problems 

Even if none of these are present, losing weight without meaning to can cause problems for your body. 

Health risks of being underweight 

Being underweight can lead to a number of health concerns, and they may be particularly concerning for older adults.  

• Muscle loss and weakness. This is one of the most immediate risks of being underweight. When you don’t have enough energy or nutrients to maintain muscle mass, your strength begins to decline. This makes everyday movements more difficult. In turn, this can increase the chances of falls, which can have serious consequences in later life. 

• Weakened immunity. This is another major issue. Without proper nutrition, your body struggles to fight off infections. As a result, you may become more vulnerable to illnesses and may take longer to recover if you do get sick.     

• Diminished bone health. Being underweight is linked to bone loss, which raises the risk of fractures and osteoporosis. Fragile bones can make even minor accidents dangerous, reducing your independence and mobility.    

• Vitamin and mineral deficiencies. Poor nutrition and being underweight may lead to a deficiency in essential nutrients needed for energy, organ function, and overall well-being. This can lead to fatigue, reduced stamina, and a general decline in health.

• Higher risk of death. This is perhaps the most concerning issue with being underweight. Studies have found that older adults who are underweight tend not to live as long as those who maintain a healthy weight.

7 steps to keep your weight in a healthy range 

Staying at a healthy weight involves building consistent habits that support both nutrition and your overall well-being. Here are some steps to keep in mind to help maintain (or regain) weight: 

• Eat balanced meals. One of the most important steps is to eat balanced meals that include protein, healthy fats, whole grains, and a good mix of veggies and fruits. These foods provide the energy and nutrients your body needs to function properly and maintain strength. 
  
  
• Mind your protein intake. Protein plays a key role in keeping muscles strong. Foods like eggs, fish, chicken, beans, tofu, dairy, and nuts and seeds are great sources of protein and should be included often in your diet. 
  
  
• Don’t skip meals. It’s not uncommon for your appetite to decrease somewhat as you age. But even if you’re not particularly hungry, aim for 3 meals a day. Add healthy snacks in between if you can. Regular eating helps keep your energy levels steady. It also helps prevent your body from breaking down muscle for fuel.  
  
  
• Eat foods you enjoy. Maintaining proper weight and nutrition is a powerful strategy. If meals taste bland, try adding herbs and spices to enhance flavor. Enjoyable meals encourage better appetite and make eating feel less like a chore.  
  
  
• Address dental problems and swallowing difficulties. These 2 physical issues can make it hard to eat. If you have oral pain or trouble swallowing, talk with your doctor or dentist right away. They can help you address these issues and make eating more comfortable. 
  
  
• Stay active. This is essential. Exercise does more than help you maintain muscle strength and endurance. It can also boost your appetite. Activities like walking, stretching, or light resistance training support both physical health and a healthy weight. 
  
  
• Maintain social connections. Sometimes unintentional weight loss may be due to loneliness, grief, or depression. Eating with friends, joining community groups, or talking to a counselor can help bring back appetite and joy in meals.

Everyday tips 

• Keep easy, healthy snacks nearby: cheese, yogurt, nuts, or boiled eggs.

• Cook larger portions and freeze extras for later. 

• Eat breakfast every day to start strong. 

• Plan meals around foods you enjoy. 

When to call the doctor 

See your doctor if you:

• Lose more than 5% of your body weight in 6–12 months without trying

• Feel weak, tired, or have no appetite 

• Have ongoing stomach problems, pain, or trouble swallowing

Your doctor can help identify what’s causing your unintended weight loss. They can also suggest safe, effective ways to regain weight. Every person is a little bit different. Be sure to ask your doctor what they consider a healthy weight for your body type and age.

Remember, weight management is not always about losing weight. For older adults, staying at a healthy weight, even if it means striving for healthy weight gain, can be just as important. By keeping your weight in a safe range, you’ll also help protect your strength, independence, and overall health and well-being. 

Not a Silver&Fit^® member? Learn more about everything the program has to offer, including more helpful healthy living tips like this, here on our website.

This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict Dr. Pelletier nor any members of the Silver&Fit Program.

References

Alharbi, T. A., Paudel, S., Gasevic, D., Ryan, J., Freak-Poli, R., & Owen, A. J. (2021). The association of weight change and all-cause mortality in older adults: A systematic review and meta-analysis. Age and Ageing, 50(3), 697–704. https://doi.org/10.1093/ageing/afaa231

Cleveland Clinic. (2023, August 29). Underweight: Definition, causes, risks, and treatment. https://my.clevelandclinic.org/health/diseases/underweight

Gaddey, H. L., & Holder, K. K. (2021). Unintentional weight loss in older adults. American Family Physician, 104(1), 34–40. https://www.aafp.org/pubs/afp/issues/2021/0700/p34.html

Harvard Health Publishing. (2023, October 1). Muscle loss and protein needs in older adults. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/muscle-loss-and-protein-needs-in-older-adults

Howard, B. (2023, December 6). How to gain weight fast and safely in 10 steps. AARP. https://www.aarp.org/health/healthy-living/info-2023/how-to-gain-weight-safely.html

National Institute on Aging. (2024, March 1). Maintaining a healthy weight. U.S. Department of Health & Human Services. https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/maintaining-healthy-weight

Rochester Regional Health. (2025, May 29). Unintentional weight loss in older adults: When to be concerned. https://www.rochesterregional.org/hub/weight-loss-older-adults

University of California, Los Angeles. (2023, June 27). Unexplained weight loss: What it could mean. UCLA Health. https://www.uclahealth.org/news/article/unexplained-weight-loss-what-it-could-mean

University of New Hampshire Extension. (2025, August 12). How much protein do older adults need & why. https://extension.unh.edu/blog/2025/08/how-much-protein-do-older-adults-need-why

Volkert, D., Beck, A. M., Cederholm, T., Cruz-Jentoft, A., Goisser, S., Hooper, L., ... & Wirth, R. (2021). Management of malnutrition in older patients—Current approaches, evidence and open questions. Age and Ageing, 50(3), 697–702. https://pubmed.ncbi.nlm.nih.gov/31277488/

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