Not overweight but everything travelling south! Help ..,

[Sundayagain27]

So I’m 56 5ft 7 / 9 stone and look scraggy at the shoulders, ok waist just about but excess baggage on top of thighs and saggy arse ! Turning into a pear. Don’t like this bottom heavy me. With clothes on I look ok with clothes off it’s a car crash. Waiting to see hip doctor this week as have had pain in hip since December and especially at night. Car crash and broken femur 30 plus years ago catching up with me.
pre this Occasional floor Pilates with lots of planks and squats was my thing but when i try this I’m hurting the next day.
I am pescatarian who doesn’t love eggs and doesn’t tolerate cows milk that well. I know I should eat more protein but should I add in powder form? Will this gain weight which I don’t want to do.
what exercises should i be doing. I flit around following people on insta like CG should own up to a package and actually get a grip and force myself to do this daily. My job is on my feet most the time and I walk my dog 1 hour a day. Any advice welcome to tone up !!

Strength training would be ideal. Something like CG (there’s plenty of workouts to do that are free on YouTube). 3 sessions a week and you’ll soon feel the benefit. It can actually help reduce pain (start gently and build up gradually).

Protein powder won’t make you gain weight, just swap it for another snack you’d normally eat that’s about the same calories. And research other protein rich foods for pescatarians.

Finally, don’t be too hard on yourself. Women lose 3-8% muscle each decade after 30. Many of us are in the same boat! But exercise is a massive mood booster so think of it firstly for that! Be kind to yourself.

@Coffeeandprocrastination youre right ! I will see how I go with hospital this week before going too crazy though, will start on arms and abs tomorrow.

Best wishes for your hospital appointment. Best to get medical advice before starting new training if you have an old injury/hip pain.