Weight loss is a common concern for the elderly. It can be caused by various reasons, such as loss of muscle mass, the death of a spouse, emotional issues, medications, or perhaps a severe health condition.

Weight loss later in life occurs partly because fat replaces lean muscle tissue, and fat weighs less than muscle.

While some weight loss is normal in aging, sudden weight loss in the elderly, 5% body weight loss in a month, can pose serious health risks.

When my husband was sick and dying and he could barely eat anything, I ate what he ate, and lost 15 lbs quickly without even knowing it. I was at a good weight before his sickness and had good muscles, but in 4 short month it was all gone.

We always hear about weight loss programs and diet plans, but there is not much out there on how to gain weight. And trying to gain weight is as difficult to do as trying to lose it. In fact, it's almost impossible, but it can be done.

So, how do we gain weight and re-build muscle mass? Read on to learn how.

1. Exercise, Exercise, Exercise

The old adage “if you don’t move it you lose it” rings true. You'll never gain muscle mass by sitting around texting on your cell phone, playing on your computer, or watching TV all day long. You have to get up and MOVE.

I hate exercise. But I have to, so I make myself, whether I want to or not, and most of the time I DO NOT WANT TOO. I know if I don't however, I'm going to get weak and decrepid and shrivlel up like a prune. And so will you.

Perhaps you have a busy family life or you're at the stage of life you lack energy, finding time to work out gets tougher and we tend to move less. This can be compounded by injuries, which unfortunately become more common. So more than ever, as you get older you need to stay active to keep your muscles strong.

In addition, if you haven't exercised for awhile, when you begin, it will stretch your muscles, so you will feel tension. If it hurts, you've pushed too far. Start slow and don't push yourself to the point of pain. Back off to the point where you don't feel any pain, then hold the stretch.

Stretching before exercising helps to reduce the risk of injury. It allows your muscles to loosen up and increases your range of motion. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace, about 5 to 10 minutes without getting overly tired. As your energy improves, slowly add to the amount of time you exercise.

Incorporating weight-bearing activities, or strength training exercises to improve muscle mass and strength into your daily activities is vitally important. Strength training can help re-build lost muscle mass, which will put more weight on your body.

Adding weight-bearing exercises or strength training to your workout routine will reduce your risk of muscle loss.

2. Eat more frequently

It's best to eat 5 to 6 smaller meals during the day to help build a healthy appetite. Or eat 3 meals and 2-3 snacks each day. Snacks may include cheese and crackers, peanut butter toast, fruit and yogurt, mixed nuts, hard boiled eggs, tuna or egg or chicken salad on crackers.

3. Eat More Foods With Substance

Eating nutritious foods that are high in calories is a good way to gain weight.

Food with substance are healthy foods that provide support for the body. You cannot gain weight by solely eating fruits and vegetables. Trust me, I kept losing weight rapidly when I tried it. I had to get some substance into my body.

You need to add calories to your meals such as cheese, whole milk, other dairy products, salmon, meat, potatoes, legumes, noodles, rice, eggs, Greek Yogurt, sourdough and whole grain bread, high quality dark chocolate, cocoa powder, olive oil, grass fed butter, protein smoothies, and malts. And yes, continue to eat your fruits and vegetables.

Red meats, including beef or pork, are probably one of the most effective muscle-building foods available. Choose fattier cuts, they provide more calories than leaner meats to help you take in extra calories.

These foods also are high in protein. Protein is an important building block of bones, muscles, cartilage and skin.

Other high protein foods are chicken breasts, tuna, turkey, halibut, artichokes, avocado, almonds, and pistachios.

4. Limit Sugar And Other “Empty Calories”

Sugar, especially refined sugars found in sweets and desserts, provide 'empty' calories without nutrients. This can lead to fat gain instead of muscle gain. Stick to fatty foods and omega 3s - protein is key!

5. Watch Your Beverages

Beverages can make you feel full. If that's the case for you, avoid drinking during a meal or before. But make sure you are drinking enough throughout the day - especially water and milk.

6. The Power Of Protein

Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. If you are older, or going through a traumatic experience, you need more protein.

National Library Of Medicine shows that eating a higher-protein diet will protect your existing muscle mass and safeguard against further muscle breakdown, especially when combined with resistance training.

There are many ways to get the extra protein you need. Meat, eggs, and milk are considered the best, as they provide the proper ratios of all the essential amino acids.

In addition, protein powders can be added to all kinds of meals like oatmeal, shakes, and yogurt.

Superpower Pearl Powder is rich in protein and mineral content. It is easily absorbed by the skin and body and has tremendous health benefits. This should definitely be on your radar.

Here are some delicious weight gain smoothie recipes:

1. Chocolate Weight Gain Protein-Rich Smoothie

Ingredients: 1 cup whole/full fat milk, 1 frozen banana, broken into chunks, 1/2 cup frozen strawberries, 1 Tbsp peanut butter, 1 Tbsp cocoa powder, 1/4 tsp Pearl Protein Powder, 1 handful baby spinach, 2 pitted dates.

Directions: In a high-speed blender, combine milk, banana, strawberries, peanut butter, cocoa powder, pearl protein powder, spinach, and dates. Blend on high for about 30 seconds, or until the smoothie is fully blended.Serve immediately.

2. Pineapple Banana Weight Gain Smoothie

Ingredients: 1 cup frozen pineapple, 1 frozen banana, 1 cup full-fat chilled coconut milk, 1/4 cup pineapple juice, 1/4 cup of whole rolled oats, 1/4 tsp Pearl Protein Powder.

Directions: Put all ingredients into a high speed blender, and blend on high until smooth. Pour into a glass.

3. Strawberry Banana Smoothie For Weight & Muscle Mass Loss

Ingredients: 1 cup of fresh or frozen strawberries, 1 ripe banana, 1/4 cup of whole rolled oats, 1/4 cup almond slivers, 1 cup ice cubes. 1 cup whole/full fat milk, 1/2 cup Greek Vanilla Yogurt, 1/4 Pearl Protein Powder.

Instructions: Put all of the ingredients into your high speed blender and blend to a smooth creamy consistency. Pour into your glass and enjoy.

Conclusion:

Gaining weight after a traumatic experience or illness, or even if you're elderly, it will take time to put the weight back on and re-build muscle mass. But if you stay consistent and know that it's for your health and well-being, you will eventually succeed in your quest. So don't give up. I know you can do it.