Healthy way to gain weight

[BlueHotel]

After weeks of suffering a chest infection, and at a very stressful time, I weigh a stone and a half less than what I regard as a healthy weight - 7 stone. I am about 5'2" tall and 77 years old and look terrible, gaunt, no arse, every bone showing.

I am eating well now, plenty of protein (mostly eggs and cheese, a little meat), veg, dairy. I've never been a big eater but maintained my weight easily. Now I feel better I am walking for exercise weather permitting and I am going to sign up for pilates.

A friend is recommending I start taking whey protein. Is that a good idea. And any other ideas people have. I want to put the weight back on but don't want it in all the wrong places. My weight comes off from the face down, bum and thighs being the last.l

Look up body building diets for inspiration, but eat less than they would advise as they're usually geared towards men trying to build huge bulky muscles! It's the lean protein, low bulk but higher calorie foods that you need - nuts, seeds, avocado, oily fish, chicken, turkey, eggs, wholegrain carbs etc. I would be hesitant of taking whey protein without advice from a nutritionist, a lot of them are full of junk and not particularly healthy.

Your muscle mass naturally decreases as you age so you need to counteract that. Pilates will help but maybe very light dumbells or use water bottles / bean tins to get started, even bodyweight movements such as squats or resistance bands could be beneficial. Or swimming?

Following
I'm a stone under my healthiest looking weight

At the moment I am eating so so much crap that I'm feeling rubbish and still no extra weight

I went on my fitness pal, and at 5ft4 and 8stone ish I need to eat 2,600 cals a day to put on 1lb a week
Well I tried it this weekend just gone and I thought it would be easy but I ate so much over two days I felt awful
So full and sluggish
I was eating high calorie and fat foods which also meant over load on sugar which isn't great long term..

So I have absolutely no idea how to help you but im watching this thread 😂

I've been in your shoes and had the following advice:

• meals that mix carbs, protein and fat are good e.g. lasagne!
• nut butters (find some you like and any time you can face it, have a spoonful)
• smoothies/milkshakes, and I guess you can lob whatever you like into those to increase calories e.g. nut butters, protein powders (though take emmathedilemma's point re them being processed
• stick to full fat versions of everything and add calories in sauces e.g. butter, full-fat milk etc so you're not actually making yourself feel ill by eating huge quantities but still bumping up your overall calorie intake

The advice re adding a bit of weight to your training sounds sensible too

dreammattemousse All those calories for only 1lb a week!! And I really try not to eat sugar. We'll probably both get more good tips from this thread.
Thanks everyone for the advice. I'm already switching from semi skimmed milk to full fat and lots more butter than I usually allow myself. Nuts and seeds in muesli but I could get extra. My friend says to check out the ingredients in the whey protein, he's aware that some brands aren't good. I'm going to look in Holland and Barratt tomorrow. The pilates package I've signed up for includes one private session so maybe I'll get good advice there.
I have just moved back into an area where I used to live 30 years ago and horrified to find both swimming pools have closed. I'll try and find some within a reasonable distance. I'll go in the sea in the summer but right now its 8 degrees, brrr.

Just be careful with protein supplementation because it makes you feel full faster than a balanced meal with equivalent calories. It’s good for supportive muscles when you’re not getting sufficient dietary protein, but can be a double edged sword because of the satiety aspect.

Good for supporting muscles, I mean (maintenance and development of).

Weight training.

Sorry, I couldn't find it online or remember the name earlier but now I'm home I can check the cupboards! Have a look at Pulsin protein powder, H&B should sell it. I'm quite dairy intolerant so avoid the whey based ones but they do a rice and pea protein powder which is flavourless. It's not as high in protein as some but it would boost your diet and you can add it to porridge, smoothies or soup without really noticing (just stir it well to make sure it dissolves).
I can't believe I forgot nut butter off my previous list!! Again, look formthe wholegrain brands that don't contain a truck load of sugar.

@bluehotel

I am younger than you but would like to/need to join in your weight gain! I the same height as you but weigh slightly less (and always have done)

My teen DS has to gain weight at the moment and this is the list he was sent. The dietitian said that it's always better to gain weight from actual food rather than supplements.

@whathaveifound

Thank you! I can't stand ice-cream or milkshakes but the rest of it sounds fine for me

I think guacamole and houmous too?