A senior’s guide to losing weight after 60

As we get older, maintaining a healthy weight becomes more important than ever. But after 60, losing (and gaining) weight might look different than it used to. It might seem more difficult, too. But it’s not impossible. So how do you get back to a healthy baseline weight? Here are some things to keep in mind if you’re looking to lose weight after 60.

Why losing weight is different after 60

Weight loss is usually thought of as a simple equation – burn more calories than you consume. But aging changes how your body burns calories, and the weight loss process can change. So before making any adjustments to your daily routine, whether you’re looking to slim down or gain muscle, touch base with your doctor. They can help give you recommendations on nutrition, exercise and more that are specific to your needs.

Your metabolism changes as you age

Your metabolism is the process that converts food and drink into energy so your body can function correctly. Your metabolism slows as you age due to decreased muscle mass and increased fat proportion. A sedentary lifestyle or age-related bone density loss can also be factors.

Weight loss is different for men and women

Losing, gaining or maintaining weight is different for men and women. Males often gain weight until they’re around 55 years old, then slowly begin to lose it. Lower testosterone production may be the cause.

Females, on the other hand, don’t usually stop gaining weight until they hit age 65. And they tend to gain more weight in their abdomen during menopause due to hormone production decreases and metabolism changes.

Common difficulties seniors face losing and maintaining weight

Managing your weight can be a difficult process for anyone. But seniors often experience their own set of additional issues.

For many seniors, they may become less active for a variety of reasons, but so many of their activities and habits will still involve food and it is always a struggle to modify how much we are eating day to day. With less activity, our bodies need fewer calories, but if we continue the same eating habits, weight gain is very common.

Limited mobility, chronic pain and ongoing medical conditions can make physical activity more difficult. A sedentary lifestyle can affect how your metabolism works and can also impact your heart health, blood circulation, mental health and more.

Some chronic health conditions that are more likely to affect seniors, such as diabetes and hypothyroidism, can lead to insulin and thyroid issues. And these conditions directly impact your body’s ability to regulate weight and make it harder to reach a healthy baseline.

And as mentioned earlier, your body accumulates more fat and loses muscle as you age. While body fat isn’t always bad, too much around your middle can increase your likelihood of developing health issues like high blood pressure, diabetes and sleep apnea.

Ways to achieve a healthy weight for seniors

When it comes to your diet, it’s best to limit calories that are centered around sugars and fat in favor of more healthy whole foods like leafy greens, fruits, lean proteins, beans and legumes. The right diet for seniors is a diverse plate that suits your needs and contains all the vitamins and nutrients your body requires to function its best. And if you’re looking into specific nutrition programs, avoid fad diets that focus on changing your weight quickly – these often create results that don’t last.

Boosting your muscle mass is also important. Seniors experience body composition changes that compromise overall muscle mass, making it harder for your body to burn calories or convert food to energy.

Also, staying hydrated helps curb hunger and flushes toxins out of the body. You can get most of your daily hydration through water, but a certain amount should be through water-rich foods like fruits and veggies. Most seniors should aim to drink around 64 ounces of water a day but check with your doctor if you have any pre-existing conditions or you’re taking medicine that might make water consumption trickier.

Creating a healthy diet for seniors

Once you reach 60 and your body begins to metabolize food differently, you need fewer calories than you once did. However, this doesn’t mean nutritional needs change. A healthy well-balanced diet is still a priority and staying aware of snacking and high-calorie foods, and focusing on lessening those, is a good first step.

To build a healthy diet, focus on foods that are rich in fiber, potassium, calcium and vitamins D and B12:

• Fiber helps you maintain a healthy digestive tract, making it easier to pass food and encouraging a healthy gut. Seniors should try to get up to 20 to 30 grams (about one ounce) of fiber a day.
• Potassium regulates how much water you have in the body. It also helps regulate blood pressure, keeps your nerves functioning properly and contributes to muscle health. Doctors recommend getting around 2,600 to 3,600 milligrams of potassium a day.
• Calcium helps maintain bone density and keeps your brain and heart functioning. Most seniors need around 1,200 milligrams of calcium every day.
• Vitamin D helps your body absorb calcium and magnesium, making it great for bone health, and it also reduces inflammation and boosts your immune system. It’s recommended that those over 70 should get at least 1,200 international units (IU) of vitamin D daily.
• Vitamin B12 is an important element of red blood cell production, cognitive function and nerve function. The recommended daily amount of vitamin B12 for seniors is 2.4 micrograms.

While it’s best to get these nutrients from foods, sometimes that’s not possible. Some people take supplements to help meet their daily nutritional needs. Before adding any supplement to your routine, talk to your doctor to make sure you’re focusing on vitamins that your body really needs and that you’re not at risk of overconsuming.

Exercise and weight loss for seniors over 60

Exercise is a key element of maintaining a healthy weight, and it also helps build muscle, improve blood flow and prevent chronic health problems. The Centers for Disease Control and Prevention advises that adults over 65 should shoot for at least 150 minutes of moderate-intensity activity each week – think brisk walking or light aerobics – and spend at least two days a week on activities that strengthen muscles.

Balance-oriented physical activity is also necessary. When you improve your coordination and stability, you’re less likely to experience a fall or strain yourself doing daily activities. If you need a little extra guidance, it might be time to look into a fall prevention and balance program.

Maintaining a healthy weight with your Medicare plan

If you’re enrolled in a Medicare plan, you might have access to resources that will help you achieve and maintain a healthy weight. For those with a body mass index (BMI) of 30+, Medicare will cover weight screenings and behavioral counseling to help you get started. Some Medicare Advantage plans can also include additional benefits that will help you on your weight loss journey, such as nutritional counseling and fitness club memberships or home exercise kits.