Losing Weight After 60: 13 Practical Tips To Lose Body Fat And Maintain Muscle, According To Experts
Going on a weight loss journey at any age takes dedication and grit, but losing weight after 60 often comes with its own unique set of challenges.
Why is it so hard to lose weight after 60?
As you get older, your body tends to hold onto less lean muscle mass. The problem with that is that lean muscle mass burns calories and impacts your metabolism. When you have less lean muscle mass, “you need fewer calories to maintain your weight—that's where the difficulty comes in,” says Mir Ali, MD, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.
Your diet and eating habits can also make weight loss harder. If you’re eating the same amount as you always have, the food you take in “may be more likely to get stored [as fat] compared to used as energy,” says Steven K. Malin, PhD, a metabolism researcher and associate professor in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School.
Various other factors can impact your ability to lose weight, like hormonal changes, navigating life post-menopause, and health conditions like hypothyroidism, which can induce weight gain. That said, it is possible to lose weight over 60. Here's how.
13 Tips to Help You Lose Weight Over 60
1. Get aerobic exercise. Aerobic exercise—walking, cycling, swimming, and more—increases the amount of calories you burn. Exercise can also indirectly help with weight loss by promoting good sleep and reducing stress levels.
2. Start strength training. Lifting weights and doing resistance exercises can help combat the loss of lean muscle mass. Aim to do strength training at least twice a week.
3. Try to avoid processed foods. Ultra-processed foods are not only linked to a higher risk of diseases but are also associated with higher percent body fat.
4. Keep a food journal. Writing down everything you eat can help you self-monitor and be more aware of your eating habits.
5. Drink lots of water. Dehydration tends to be more common in older adults. Aim to have at least 11.5 cups of fluids per day for women and 15.5 cups for men.
6. Enjoy healthy snacks. Snack on fruits, vegetables, nuts, dairy, and whole grain carbohydrates to get adequate fiber and protein throughout the day.
7. Load up on fiber. Fiber-rich foods like leafy greens, broccoli, oats, and nuts and seeds can help you feel fuller for longer.
8. Get plenty of protein. Aim to have one to 1.2 grams of protein per kilogram of your body weight to lower the risk of losing lean body mass.
9. Manage your stress levels. Chronic stress can lead to insulin resistance and weight gain. Find stress-reducing activities that work for you.
10. Get plenty of (quality) sleep. Lack of sleep can interfere with weight loss efforts. Aim to have seven to nine hours of sleep per night.
11. Count your steps. Track your step count to increase daily activity and contribute to more total energy expenditure.
12. Prep nourishing meals. Avoid processed foods by preparing your own meals. Plan ahead to have healthy options available throughout the week.
13. Lean on your support system. Having support from friends, family, and healthcare professionals can make your weight loss journey more successful.
