Losing weight after age 60

Losing weight after 60 can preserve mobility, prevent chronic disease, and maintain overall quality of life. However, weight loss for older adults requires a different approach than for younger people. It's a time to focus on strategies to support health and strength, not just the number on the scale.

Healthy strategies are vital for losing weight after 60

Carrying excess weight as we age can increase the risk of developing type 2 diabetes, heart disease, high blood pressure, and osteoarthritis. However, weight loss for older adults can be dangerous if lost too quickly or without a healthy plan, leading to issues that cause decreased mobility, increased risk of injury, and reduced independence. As we age, changes in metabolism, muscle mass, and bone density make it more important to focus on healthy weight loss that supports strength, energy, and longevity.

Tips for healthy weight loss in older adults

Focus on nutrient density

As we age, we ultimately need fewer calories, but still need to meet balanced nutrition goals. Eating nutrient-dense foods like veggies, lean proteins, legumes, nuts, fruits, and whole grains provides essential vitamins and minerals to meet nutritional needs while also supporting metabolic health. Healthy eating works for all ages and makes a significant difference for older adults.

Prioritize protein

Muscle mass declines with age, especially after age 60, losing around 3-5% each decade after age 30. Losing weight without consuming adequate protein can increase this risk even more. Aim for 1.0-1.25 grams of protein per kilogram of body weight to help meet your needs. For a 160-pound (73 kg) person, this equates to 73-90 grams of protein per day. Some lean protein foods include:

• Greek yogurt
• Cottage cheese
• Chicken or turkey breast
• Eggs
• Lentils
• Nuts and seeds
• Tofu

Try to include protein with every meal and snack to help distribute it evenly throughout the day.

Stay active

Exercise contributes to weight loss and is required for maintaining muscle mass and supporting balance. An improved mood is a bonus benefit of exercise! With that in mind, aim for a minimum of 30 minutes per day of moderate activity on at least five days per week, with two to three sessions of strength training. Start slowly and consult your physician before beginning a new routine.

Stay hydrated

The sensation of thirst can decline with age, and certain medications can cause dry mouth, making it easy to become dehydrated. Dehydration increases the risk of fatigue and confusion. Keeping a filled water bottle with you makes it easy to sip throughout the day. Staying hydrated doesn’t have to be boring with these tips to increase fluid intake.

Avoid crash diets and extreme calorie restriction

While we do not recommend crash diets for anyone trying to lose weight, they can be particularly risky for older adults after 60. These diets, or significant calorie restrictions, can increase the risk for rapid muscle loss, nutrient deficiencies, and energy crashes. Aim for a moderate daily calorie reduction of 250-500 fewer calories, and no more. Such a reduction is best achieved in combination with changes to diet and the addition of physical activity.

Find support

Sticking with a weight-loss plan is easier when you have support. Consider joining a class at the local community center, starting a walking group with friends, or volunteering at a fun run or walk. Sharing goals with another person can help with accountability and make the process more enjoyable.

Track progress

The number on the scale is not the only way to track progress. When the goal focuses on healthy weight loss that supports improved health, strength, and longevity, it may be better to focus on non-scale victories such as how clothing fits, energy levels, and strength gains.

When to consult a professional

Before starting any weight-loss plan, it is always advisable to consult with your doctor, especially if you have chronic conditions or are on medications that may affect losing weight after age 60. In addition, a registered dietitian can provide individualized nutrition recommendations to best meet your health goals and nutrient needs.

Losing weight after age 60 isn’t about quick fixes and fast results. Instead, it’s about implementing steady habits that increase strength, energy, and overall health. Following a balanced diet and including regular physical activity will help you lose excess weight while supporting your goals for many healthy years to come.

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Weight Loss->Other Resources Other Health Issues->Aging