Weight Loss After 60: How to Safely Manage Obesity in Your Senior Years

Why Weight Loss Is Hard After 60

Many older adults take multiple medications, whether it’s to manage blood pressure, nerve pain, or diabetes, and certain drugs can contribute to weight gain or fluid retention, he notes.

Increase Protein to Protect Muscle Mass

Try to spread your protein throughout the day instead of eating most of it in one meal, says Dr. Yusupov, who recommends aiming for about 25 to 30 g at each meal. That might look like:

• Breakfast 1 cup of Greek yogurt (about 20 g), or 2 eggs plus a side of cottage cheese (roughly 25 g)

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• Lunch A palm-size portion of chicken breast or salmon (about 25 g)

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• Dinner 1 cup of cooked black beans or lentils (around 15 to 18 g), and add another protein source like a serving of fish or chicken

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Many of these foods also contain leucine, an essential amino acid that helps your body build and maintain muscle, Yusupov says. You can check the Nutrition Facts label to see how many grams of protein a food contains, then add the amounts from everything on your plate.

Build Muscle and Stronger Bones With Strength Training

Diet alone isn’t enough to protect your muscle while losing weight as an older adult. Combining diet and exercise is the foundation for maintaining a healthy weight, says Jamie A. Mullally, MD, a board-certified obesity medicine physician and an associate professor of medicine at New York Medical College in Valhalla.

• Resistance Bands Beltre recommends resistance band exercises as a joint-friendly way to build strength. Bands come in different resistance levels, so you can start light and increase the resistance as you get stronger.

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• Light Weights Start with 1 or 2 lb weights, such as small dumbbells or cans of beans.

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   You can hold them while doing curls or overhead presses for about 10 to 12 repetitions, Yusupov says.
• Chair-Based Strength Exercises Seated workouts provide extra support and stability when needed.

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   Seated leg lifts, arm raises, and seated marches are all ways to strengthen major muscle groups while reducing the risk of losing your balance.

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For some older adults, physical therapy may be the safest starting point. A physical therapist can create a supervised plan based on your pain, balance, mobility, and current strength, Yusupov says.

Add Aerobic Activity for Endurance

• Walking There is no special equipment required, and it can be adjusted to your energy and comfort level.
• Swimming or Water Aerobics These activities reduce pressure on painful joints but provide aerobic activity and resistance, since water naturally supports body weight.
• Stationary Cycling Raise your heart rate and build stamina with less impact on the knees, hips, and lower back than activities such as jogging.

All in all, when choosing your exercises, remember that a routine you can do safely and consistently will do far more for you than an intense plan you don’t enjoy and have trouble maintaining.

Make the Plan Easier to Stick With

Review Medications With Your Doctor

Ask your primary care doctor or pharmacist to review the medications you take, including prescriptions, over-the-counter drugs, herbs, and supplements for weight-related side effects. Yusupov recommends asking whether any medication that may contribute to weight gain can be safely stopped, adjusted, or replaced with a more weight-neutral option.

Don’t change or stop taking any medication on your own. Your healthcare professional can help you understand its benefits and its side effects and decide whether another option is appropriate.

Consider Medical and Surgical Options When Appropriate

If you’re interested in either option, a conversation with your doctor is the best next step to understand the risks, benefits, and what’s appropriate based on your health history.

Avoid Common Weight Loss Mistakes

When you want to see results, it’s natural to feel tempted to push harder or cut back more. But certain well-intentioned strategies can backfire as you age, putting your muscle strength, bone density, and overall health at risk, says Beltre. Avoid these common mistakes.

• Drastic Calorie Cutting Beltre says that very low calorie diets can lead to muscle mass loss and reduce bone density along with body fat. Instead, Mullally says to aim to lose about 5 to 10 percent of your starting weight over time. For someone who weighs 200 lb, that is about 10 to 20 pounds. Pairing modest calorie reduction with enough protein and regular strength training can help protect your body while you lose fat.

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• Too Little Fiber While you’re paying attention to your protein intake, don’t ignore fiber-rich foods, like vegetables, beans, and whole grains.

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   Fiber helps you feel full and make bowel movements more regular.

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   It can also help you manage constipation if you’re on a GLP-1 medication, Yusupov says. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) eating plan naturally include both of these nutrients. “This way of eating ensures you consume high-quality protein as well as plenty of dietary fiber,” says Yusupov.
• Cardio but No Strength Training It may seem like walking farther or doing more aerobic exercise would lead to better results, but without resistance training, you may lose more muscle as the number on the scale drops, Beltre says. Aerobic activity and strength training work best as a pair.

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• A Restrictive Diet You may not get enough protein, fiber, vitamins, and minerals on a highly restrictive eating plan or fad diet.

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   In general, and especially after 60, that can make it harder to protect your muscle, bone health, and energy.

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   Plus, the right plan should also account for any other medical condition you may have, so it’s both safe and realistic for you, Mullally says.
• The Scale Decides Whether You’re Succeeding Having a goal weight in mind isn’t a bad thing, but try not to let that number take over.

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   Rather, pay attention to small improvements, such as whether taking the stairs feels easier, you have less joint pain, you feel more energized, or daily activities taking less effort.

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   Those small improvements may be a better sign that your obesity management plan is helpful, Yusupov says.