Losing Weight after 60: A Complete Guide

Staying healthy is vital to living well, and a key part of staying healthy is maintaining an ideal weight. This is especially true as we age, but weight loss for seniors is different compared to early adulthood.

Keep reading to learn about the unique challenges that come with losing weight after 60. We’ll also share five simple tips that can help you on your weight loss journey.

We know that reaching your ideal weight promotes good health—but did you know there are many other benefits of weight loss? Here are just some of the positive changes you can look forward to if you are on a weight loss journey.

More energy: Maintaining a healthy weight can give you more energy to do the things you enjoy, like pursuing new hobbies or spending time with friends and family.

Less discomfort: When you lose weight, you’ll notice less strain on your joints. As a result, you may find physical activity to be easier and less painful.

Increased happiness: There is a connection between physical health and mental health. The more you focus on physical wellness, the happier and less stressed you may be.

Losing weight can be challenging at any age but losing weight after 60 presents its own challenges and roadblocks. If you’re finding it difficult to reach your ideal weight, one of these reasons may be at fault.

Slower metabolism: While metabolism remains level throughout most of the adult years, studies show your metabolism significantly drops at age 60. With lower metabolism, your body burns fewer calories and stores more fat.

Menopause: For women, menopause can make it more difficult to lose weight—or it may even lead to weight gain. This is due to hormonal changes that happen during this stage of life.

Decrease in physical activity: Movement and mobility become a greater challenge for seniors. Chronic diseases like arthritis or COPD may cause pain or fatigue, resulting in little motivation to exercise or pursue regular activities.

Medicine: One overlooked side effect of medications is weight gain. Medicines prescribed for common conditions like high blood pressure and diabetes can cause weight gain over time. If you’re concerned about weight gain or have other health concerns, our pharmacists with CenterWell Pharmacy can offer offer solutions to support your health journey and ease your concerns. With our expertise, we can help you manage your medications for the best results.

Seniors may also face other obstacles not experienced as much by younger generations. These realities may eventually affect a healthy diet for seniors.

Neurological changes – Undiagnosed diseases like dementia can occur over a long time. Skills like cooking may slowly erode, leaving a senior frustrated or vulnerable.

Transportation – If an older adult lacks transportation or the ability to drive, access to food and groceries may be a challenge.

Fixed income – Living on a fixed income is a reality for many seniors. With the rising costs of housing and healthcare, focus on health and nutrition may become a lesser priority.

Living alone – Seniors who live alone may lack the motivation or interest in cooking just for one. Loneliness, depression, or just isolation may further complicate.

Lack of cooking skills – Busy lifestyles and shared responsibilities when younger may hide the fact one partner doesn’t know how to cook. This may become clear when widowed or facing a caregiving situation. Organizing a food service can be a good start. Meals on Wheels, founded in 1954, now helps more than two million seniors by delivering nutritious meals right to the home.

Beyond the visible effects of excess weight, the health risks associated with carrying extra pounds—particularly visceral fat—are significant. Visceral fat is belly fat located deep inside your abdominal cavity. This type of fat surrounds organs like the stomach and intestines. Because of its proximity to your vital organs, visceral fat poses serious risks to your health.

Risks associated with being overweight, or with the presence of excessive visceral fat, include:

Respiratory problems: Excess weight around your lungs can restrict lung capacity, making it difficult to catch your breath. This may result in respiratory problems or an increased risk of conditions like sleep apnea.

Increased inflammation: Visceral fat is known to release inflammatory substances, which may lead to chronic inflammation throughout your body. This is associated with various health problems, including types of cancer.

Joint problems: Carrying around extra weight, especially in your abdomen, places more stress on your joints. This can lead to arthritis or diminished overall joint health.

Type 2 diabetes: Visceral fat interferes with insulin sensitivity and glucose metabolism. As a result, having excess visceral fat is a major risk factor in developing type 2 diabetes.

Cardiovascular issues: Visceral fat is closely linked to an increased risk of heart disease and other cardiovascular conditions. It can contribute to elevated blood pressure, high cholesterol levels, and inflammation.

Now that you know the risks associated with being overweight and the benefits that come with maintaining an ideal weight, check out these tips for a more successful weight loss journey.

Nutrient-dense diets play a critical role in senior health. Why are they important? Nutrients act as the foundational blocks to help a body function better. They include proteins, vitamins, fats, and minerals. Certain foods have more than others so knowing which ones can help create a healthy diet.

Proteins: lean meat, poultry, fish, eggs, dairy, legumes, plant-based protein options like tofu. Proteins help build and repair muscles.

Calcium and vitamin D: dairy products, plant-based milk, leafy greens. These nutrients strengthen bones and immunity.

Fiber: whole grains, fruits, vegetables, legumes, nuts. Fiber helps keep blood sugar level and prevents hunger.

The National Council on Aging highlights superfoods that are particularly valuable for seniors because of their ability to promote good health. These superfoods often appear on multiple food lists, like the earlier mentioned protein foods, because of their complex benefits.

Protein is critical for preserving muscle mass, which in turn helps reduce fat and weight gain. Protein-rich foods also offer double benefits with many being low in calories and rich in nutrients.

Equally important is when to eat proteins. Seniors benefit from spreading protein grams evenly throughout the day, eating 25-35 grams of protein per meal, rather than consuming the daily required amount at one meal. By following this routine, the body’s ability to synthesize protein for muscles increased by 25%, helping to keep muscles strong.

Here are a few food ideas for meal planning:

3-4 ounces of chicken or turkey (85 grams)

Packed with protein, one ounce of chicken contains about 26 grams of protein. Chicken is affordable and versatile. For seniors on a fixed budget, chicken is less expensive than red meat options and the meal ideas are endless. Turkey, another white meat option, mirrors chicken in protein density and versatility.

3-ounce can of tuna

Tuna is another power food. A single ounce contains 20 grams of protein with the added benefit of vitamin B vitamins.

4 ounces of a medium salmon filet

One ounce of salmon contains about 17 grams of protein. Grilled, baked or broiled, salmon also contains friendly omega fats.

1 cup of cottage cheese

A convenient, off-the-shelf choice for seniors, cottage cheese can be paired with fruits or salads to serve up a hearty 28 grams of protein.

Eggs

One egg contains approximately 6 grams of protein. Eating eggs is ideal for a     weight-loss plan because they’re also low in calories and nutrient dense. Boiled eggs are particularly easy to prepare, store, and eat alone or in recipes.

Beans

Soybeans, black, pinto, or kidney beans can all be an affordable, healthy addition to any meal. One cup of beans serves up 15 grams of protein.

Staying active at all ages promotes mental, emotional, and physical health and helps support ideal weight. For seniors over 60 who may be experiencing increasing joint or muscle pain, it’s important to know exercise routines can be moderate and still be effective. What’s more important is finding an activity that you like to pursue and that inspires you to continue. Set a realistic goal, aiming for 150 minutes of exercise each week.

Here are a few ideas to get you started:

• Walking (with a friend, with your dog, while listening to an audiobook or podcast)
• Gardening
• Dancing
• Riding a bicycle
• Yoga or stretching
• Water aerobics or other group exercise classes

You can also find an event or more wellness services like Silver Sneakers by contacting a center near you.

Maintaining or building muscle mass becomes even more important with age. Not only does strength training help maintain weight, but it also helps with balance, agility, and energy. Speak to your primary care physician about the best way to get started safely.

Drinking water supports overall general health and contributes indirectly to weight loss goals by suppressing the appetite, removing waste from the body, and boosts metabolism. If you’re not in the regular habit of drinking water throughout the day, follow a few tricks to aim for 8 glasses (64 ounces) each day.

• Use a big water bottle to prevent refilling
• Keep your water bottle with you
• Set an hourly reminder on your phone to drink water
• Spread your water intake throughout the day

A one-size lifestyle or diet doesn’t fit all, especially with aging and changes in living situations, independence, and health. Crash diets or fad trends rarely result in a sustainable healthy lifestyle. Take small steps over time and surround yourself with people who understand your healthy eating and weight loss goals.

If you or a loved one is struggling with healthy eating or weight loss, contact a center near you for more resources and support.

Related articles:

• Body mass index health tip
• Top Women’s Health Concerns over 65

Sources:

• 8 Common Medications That Can Cause Weight Gain
• The reality of menopause weight gain
• Does metabolism really slow down with age?
• Visceral Fat
• The 8 Best Superfoods for Seniors
• What Your Weight in Your 60s Says About Your Health