Lose Fat, Preserve Muscle: 13 Expert-Backed Tips for Weight Loss After 60

Going on a weight loss journey at any Aging requires commitment and determination, yet shedding pounds post-60 frequently presents distinct obstacles. For those within this age group, becoming slimmer might be less straightforward than it was previously.

The primary reason? Muscle loss. "Research indicates that individuals experience significant muscle reduction. muscle mass “Due to numerous factors related to aging,” explains Colleen Tewksbury, PhD, MPH, RD, who is an assistant professor of nutritional sciences and specializes in treating obesity at Penn Medicine, “the lower your lean muscle mass, the fewer calories you expend, making it more challenging to achieve.” calorie deficit and lose weight.”

Despite this, significant alterations in body composition can still be observed even past the age of 60. According to Sue Shapses, PhD, RDN, who conducts research on weight loss and teaches at the Department of Nutritional Sciences at Rutgers Robert Wood Johnson Medical School, "Our investigations involving more than 600 participants have shown that losing weight is not significantly more challenging for elderly individuals compared to their younger counterparts."

In this phase of life, being strategic about how Your method of approaching weight loss can aid in making a noticeable impact on the scales. Whether through focused strength training sessions or emphasizing certain strategies, you can achieve better outcomes. high protein meals Here’s what doctors and nutrition specialists suggest for shedding pounds post-60.

Meet the experts : Colleen Tewksbury, PhD, MPH, RD, serves as an assistant professor of nutritional sciences and specializes in treating obesity at Penn Medicine. Mir Ali, MD is the medical director of the MemorialCare Surgical Weight Loss Center located at Orange Coast Medical Center. Sue Shapses, PhD, RDN is a professor within the Department of Nutritional Sciences at Rutgers Robert Wood Johnson Medical School. Steven K. Malin, PhD is a metabolism researcher and an associate professor within the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School.

Why does losing weight become so challenging after the age of 60?

As you age, your body usually retains less water. lean muscle mass The issue lies in the fact that lean muscle mass consumes calories and affects your metabolic rate. With reduced lean muscle mass, "your body requires fewer calories to sustain your current weight—this is what makes things challenging," explains Mir Ali, MD, who serves as the medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

Your diet and eating habits It can also make losing weight more difficult. When you consume the same quantity of food as usual, your body might "be more prone to store what you eat as fat rather than using it for energy," according to Steven K. Malin, PhD, who is a metabolism researcher and an associate professor in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School.

Several additional elements can affect your capacity to shed pounds, such as fluctuations in hormones, adjusting to life after menopause, and various health issues like hypothyroidism , which may lead to weight gain. Despite this, it is It's possible to shed pounds after turning 60. Here’s how you can do it.

13 Suggestions to Assist You in Losing Weight After Turning 60

1. Get aerobic exercise.

Aerobic exercise —such as walking, cycling, and swimming—increase the number of calories you burn, according to Malin. He adds that "the 'afterburn' effect," often mentioned, tends to be greater during aerobic exercises performed at medium to high intensities. This means your body continues burning calories post-workout too. Additionally, Tewksbury points out that exercising can promote better sleep, which not only helps with weight loss but also leaves you feeling rejuvenated for subsequent workouts and reduces stress levels. The Centers for Disease Control and Prevention (CDC) suggests completing at least 150 minutes per week of medium-level physical activity.

2. Start strength training.

Lifting weights and doing resistance exercises Can aid in preventing the reduction of lean muscle mass, according to Tewksbury. Unsure about how to begin? She recommends consulting with a personal trainer (many gyms offer this service gratis). For optimal outcomes, aim to incorporate strength training into your routine at least two times each week, as advised by the CDC guidelines.

3. Aim to steer clear of processed foods.

This is a proven weight loss tip for those looking to lose some additional pounds. " Studies show "There is an increased level of body fat percentage among individuals who eat ultra-processed foods," according to Shapses. Additionally, these types of food are associated with a greater likelihood of developing various health conditions, she notes.

As Tewksbury points out, reducing your intake of such foods can be challenging, particularly if you're over 60 and have adhered to a particular dietary pattern for years. She notes that individuals might end up consuming larger portions without realizing it when offered these items. If you find it tough to limit processed foods, begin gradually and allow yourself time to adjust—ultimately, the aim is long-term weight management.

4. Maintain a diary of your meals.

Certainly, not everybody enjoys logging every single thing they consume; however, specialists suggest that this practice might provide enlightening insights and support efforts towards losing weight. "A food journal "It’s an excellent method for self-tracking to gauge your food intake," Tewksbury explains. Additionally, it allows you to observe how satiated you feel following specific meals and for what duration, according to her.

5. Consume plenty of water.

Dehydration is more prevalent among older adults, according to Shapses, and the Centers for Disease Control and Prevention The CDC states that their water consumption is notably less compared to other adult age groups. The U.S. National Academies of Sciences, Engineering and Medicine also weigh in on this. recommends Men typically strive to consume around 15.5 cups of fluid per day, whereas women attempt to take in approximately 11.5 cups daily (including both beverages and foods). Additionally, your brain might confuse thirst signals with hunger pangs, so if you often feel like snacking, it could be an indication that you should increase your water consumption.

6. Enjoy healthy snacks.

Malin points out that indulging in snacks per se isn't harmful. The key factors are what you choose to eat as a snack and the quantity consumed. "As long as snacks fit within an individual's overall calorie requirements, they tend to be fine," he explains. Opting for healthier options like fruits, veggies, nuts, dairy products, and whole-grain carbs can serve as beneficial choices for meeting nutritional needs effectively. fiber and protein Throughout the day,” simply skip items such as refined carbohydrates, which can increase your hunger and elevate the likelihood of overeating later on.

7. Boost your fiber intake.

"Fiber can truly aid in slowing down digestion and keeping individuals feeling full for extended periods," Malin states. Consider opting for fiber-rich options. fiber-rich foods Like leafy greens, broccoli, oats, and nuts and seeds to assist. The daily recommended intake Aim for 25 grams per day for women and 38 grams per day for men—try to reach those targets.

8. Consume ample amounts of protein.

Having good protein intake while you’re on a diet lowers the risk of losing lean body mass and can even improve the quality of the rest of your diet, according to Shapses’ research published in Obesity . She recommends aiming to have one to 1.2 grams of protein per kilogram of your body weight (one kilogram is about 2.2 pounds).

9. Manage your stress levels.

Certainly, this might sound straightforward but it poses challenges—stress can hinder your efforts towards losing weight. "Stress frequently results in insulin resistance. Insulin is a crucial hormone that impacts the brain as well." stimulate metabolism After meals as well as for suppressing appetite," Malin explains. "However, in conditions where the body becomes resistant to insulin, it attempts to compensate by producing additional insulin. This may result in circumstances that promote fat storage.

Extremely high stress levels can increase cortisol production, potentially impeding weight loss post-60. According to Malin, some studies indicate that persistently elevated cortisol levels may cause the body to generate additional adipocytes, or fat cells, resulting in potential weight gain.

10. Ensure you get ample (restful) sleep.

Sleep can put you on track for success across various aspects of your life, such as weight loss endeavors, according to Tewksbury. lack of sleep Can also backfire, Malin notes. "Insufficient sleep typically leads to alterations in stress hormones that promote hunger," he explains. The CDC now states recommends Adults aged 60 and above typically strive for seven to nine hours of sleep each night.

11. Count your steps.

Although there isn't an exact number of steps a day guaranteed to cause weight loss, experts generally suggest tracking your step count Since it provides a simple method to assess your overall activity level throughout the day or week. "Certain research backs up this strategy for boosting everyday physical activity and increasing total energy output," according to Malin.

12. Prep nourishing meals.

A plant-based diet like the Mediterranean diet According to Dr. Ali, this option is ideal for shedding pounds, yet maintaining a nutritious diet can be challenging when short on time. This is precisely why Shapses suggests preparing meals ahead of time. She explains, "When you cook your own food, you generally cut down on the consumption of processed items which tend to have more sugar and fat, less fiber, and fewer fresh veggies and fruits."

13. Rely on your support network.

Weight loss is more like a marathon than a sprint—having supporters can make it much smoother. Support might come from involving your loved ones, becoming part of an enthusiastic group focused on fitness objectives, consulting a physician, or seeking guidance from a certified nutritionist. "Never go at it solo," advises Tewksbury.