We know that the older we get, the harder it is to keep our desired weight. The body changes that happen after 60 years of age can make weight loss more challenging. That said, there are ways to lose weight — and keep it off. In this guide, we are going deep into why losing weight after 60 is hard, tips on how to do it, and the role of nutrition and exercise in the process.
Understand Weight Loss for the Elderly
An estimated 41.5% of adults age 60 and older are obese, according to data from the Centers for Disease Control and Prevention. Naturally, as we grow older, our body will lose muscle mass, and store more fat, particularly at the midsection. This combination can contribute to many health issues, including hypertension, high cholesterol, type 2 diabetes, sleep apnea, and also reduced physical functioning.
Weight is not the only measure of health, but it is a key indicator of how much fat you have in your body. Fat is considered an endocrine organ, having effects on sex hormone metabolism, clotting, blood pressure, and insulin sensitivity.
Doctors commonly rely on the Body Mass Index (BMI) scale to determine whether you have excess body fat, dividing people into four categories in terms of body fat levels: underweight, healthy weight, overweight and obese. However, average BMI ranges may not even be accurate for people in their 60s. Other studies have proposed that a somewhat higher BMI may be tolerable or perhaps useful for older people as a result of muscle mass and bone thickness. This concept is also known as the “obesity paradox.”
Weight is just one of many health indicators, including blood pressure, blood sugar, and cholesterol, that we should keep in mind. Focusing on fat distribution is just as important. Visceral fat, fat deposited in the abdominal cavity, is much harder to get rid of and poses far more risk to health than does subcutaneous fat, fat located just beneath the skin.
Challenges of Weight Loss After 60
Physiological Changes
- Metabolic Slowdown: Our metabolism naturally slows down as we age. This means that the body burns fewer calories at rest, making it harder to lose weight unless we adjust our diet and activity levels accordingly. The metabolism starts declining around the age of 63.
- Muscle Mass Reduction: Muscle mass decreases with age, which further reduces metabolism since muscle tissue burns more calories than fat. This loss of muscle mass can also affect mobility and overall health. You may lose as much as 3 percent of your overall muscle strength every year in your 60s. Men tend to hold on to more of their muscle power longer; for women, the decline happens quickly after age 65.
- Hormonal Changes: Hormones like estrogen and testosterone directly affect appetite and metabolism. So, their levels can affect weight control. Visceral fat comprises 15 to 20 percent of a woman’s body fat by the time she is postmenopausal, compared with only 5 to 8 percent when she is premenopausal.
- Lower Activity Level: Diseases such as arthritis may limit physical activity due to pain and discomfort during movement, making it more difficult to burn calories via exercise.
- Fat gain: If you gained fat mass in your 50s, you might carry it into your 60s. Provided you are not sick, body fat will actually increase with age until you reach your 80s.
Lifestyle Factors
- Stress and Sleep problems: Stress may cause one to eat erratically. Also, the lack of sleep can upset the hunger hormones, preventing one from eating too much.
- Social and Emotional Changes: Eating and physical activity habits may change when a spouse retires or passes.
What Is Your Body Doing in Your 60s?
- Further Weight Gain: If you’re holding onto weight you gained during your 50s, it’s likely to follow you into your 60s, thanks to hormone shifts, side effects of medications, and the loss of muscle and gain of body fat.
- Muscle Loss: Do not forget weight loss leads to a bit of muscle loss. Protein provides 15 to 25% of your calories daily, and doing aerobic and resistance exercise regularly is important.
- Slowing Metabolism: Metabolism starts to slow in the early 60s. Thus, you need less caloric intake to maintain bodily processes.
- Waistline Increase: Your waistline is one of the best ways to gauge visceral fat. The goal is under 40 inches for men, and under 35 inches for women. Additionally, if your pants fit may be a sign of visceral fat.
- The effect of menopause: After menopause, women have more visceral fat, which increases their blood pressure, cholesterol, insulin resistance, and inflammation.
- Neck Size: An enlarged neck (greater than 16 inches for women or 17 inches for men) may have excess fat within the neck and may be associated with sleep apnea.
Weight loss strategies
1. Nutrition
- Eat a balanced diet: A balanced diet is important for losing weight after 60. You need to zero in on nutrient-dense foods that are rich in vitamins and minerals but not in calories.
- Increase Protein Intake: Protein helps maintain muscle mass, which is vital for metabolism. Include protein-rich foods like lean meats, fish, beans, and dairy products in your diet. Aim for 15% to 25% of your daily calories from protein.
- Eat More Fiber: Fiber supports digestive health and helps with satiety. Include plenty of fruits, vegetables, and whole grains in your meals.
- Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Drinking enough water is essential, and you can also consume water-rich foods like cucumbers and tomatoes.
- Limit Empty Calories: Avoid foods high in sugar and low in nutritional value. Opt for whole foods over processed ones.
2. Exercise
Exercise is essential to help you burn calories and preserve muscle. Here are some good exercises for losing weight after 60:
- Strength Training: Resistance training, also known as weight lifting, builds muscle. Target for 2–3 times a week.
- Cardio: Brisk walking, swimming, or cycling burns off calories while improving cardiovascular health. Try 150 minutes of walking, biking, jogging, or swimming every week. Begin with small sessions and build up to longer periods of time.
- Flexibility and Balance Workouts: Add flexibility and balance exercises to reduce the risk of injury and help maintain independence.
3. Stress management and mindfulness
- Mindful Eating: Do not skip meals; stop eating randomly without planning. Practice mindful eating, listen to your body, and pick up hunger and fullness signals.
- Stress Relief Strategies: To cope with stress and avoid emotional eating, eat something healthy and engage in stress-relieving practices such as meditation, yoga, or deep breathing activities.
4. Support Systems
- Talk To Your Doctor: Discuss your health conditions with your doctor before starting any new diet or exercise program.
- Take part in a weight loss plan: Start a weight loss program or work with a dietitian to devise a customized plan.
The Importance of Visceral Fat and How to Minimize It
Visceral fat, which lies deep inside the abdomen around organs such as the stomach, liver and intestines, is the most dangerous. It comes with an increased risk of heart disease, diabetes, and stroke.
Most of us keep an eye on weight just for appearance’s sake. Still, weight, BMI, and waist circumference are important health indicators, as much as blood pressure, blood sugar, and cholesterol. Visceral fat contributes to the risk of heart attacks, strokes, and heart failure. Even people who are not overweight are at increased risk from visceral fat, including diabetes and metabolic syndrome.
The bright side is that visceral fat can be lost quickly with the help of exercise. Men can even decrease waist size in as little as four weeks of brisk walking. In fact, exercise can reduce visceral fat even when the overall weight does not go down. And remember, reducing waist size goes a long way in preventing diabetes.
Weight, Cancer, and Immunity
One of the reasons why the risk of cancer rises with advancing age is because the ability of the immune system to detect and correct cellular defects declines over time. Obesity is associated with at least 13 different types of cancer, which can be explained in part by inflammation and hormonal dysregulation. Bariatric surgery, which helps people lose weight, has been shown to reduce the risk of hormone-related cancers, as well as cancers of the liver, colon and rectum, kidney, urinary tract, esophagus, and lung.
Obesity also raises the risk of autoimmune diseases, which become more common with age, particularly in women. Autoimmune diseases occur when the immune system attacks the body’s healthy tissues. Obesity has been shown to impact the immune system significantly. Studies have shown that individuals with obesity are more likely to be hospitalized and die from infections like COVID-19.
However, the immune system can recover with weight control. Weight loss surgery patients who lost significant weight showed measurable improvements in their immune systems, with reduced white blood cell levels and inflammation, within just three months.
Creating a Sustainable Weight Loss Plan
Setting Realistic Goals
- Sustainable Weight Loss: The goal is to lose slowly ~ 0.5 to 1 kg per week. This method has a greater chance of leading to long-lasting weight loss.
- Prioritize Lifestyle Changes: stop blindly following fad diets and try to improve your eating habits and physical activity in the long term.
Monitoring Progress
- Maintain A Food Journal: Keeping a record of what you eat can highlight trends and potentials for growth.
- Weekly Check-Ins: Set up frequent check-ins with your healthcare provider to track progress and modify your plan as necessary.
Nutrition After 60
Your nutritional needs will shift as you get older, so be sure your food plan is full of essential nutrients. So, keep the following in mind:
- Greater Nutrient Density: Older adults will likely eat less, so they need to eat nutrient-dense foods to meet dietary needs.
- Protein & Fiber: Make sure you have enough protein to preserve muscle mass and fiber for the gut.
- Vitamins and minerals: Get enough vitamins and minerals, particularly Calcium and vitamin D, for bone health.
How To Stay Safe While Losing Weight After 60
Staying safe is the first thing you have to keep in mind when starting a new exercise program. Here are some points to keep in mind:
- See a doctor: Talk to your doctor prior to starting any new workout routine, particularly if you have any health issues.
- Begin Gently: Focus on low-intensity exercises and work up to higher intensity and longer durations.
- Pay Attention to Your Body: If you feel tired or sore, listen to your body, take a break, and don’t push too hard because you might get hurt.
Final Thoughts on Losing Weight After 60
Losing weight after 60 is possible with a slow and steady process and a well-designed strategy are in order. It is important to understand what is happening to your body — especially regarding visceral fat and its effects on overall health. Keep in mind that smaller, sustainable lifestyle changes are better than big transformations. You can overcome the challenges of aging and live a healthy and more active life with proper mindset and assistance.
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Sources:
- www.aarp.org/health/healthy-living/info-2023/health-and-weight-loss-60s.html
- www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach
- www.webmd.com/healthy-aging/features/dieting-tips-older-adults
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