Weight Loss After Sixty

With the freedom you have in your 60s, you may finally find time for the things you’ve always wanted to do but put off because of your busy schedule. While some things may feel easier to do in your 60s, there’s one thing that health professionals say will get harder: maintaining a healthy weight.

Managing your weight is challenging for a number of reasons, but it’s partly due to changes in your metabolism—the process your body uses to convert food into energy. This means that some older adults must become more active or eat fewer calories, while others, especially those who don’t have much of an appetite, should eat more to avoid losing weight unintentionally.

In addition, men and women lose and gain weight differently, according to health experts. For example, men tend to gain weight until about age 55, then they gradually start to lose it. Reduced testosterone production might be the underlying cause. On the other hand, women usually don’t stop gaining weight until about age 65. They also gain more weight in their abdomen due to decreased hormone production and changes in metabolism.

For the most part, it’s not easy to lose weight after 60 because of several important age-related changes, such as:

1. Sarcopenia. The gradual loss of muscle mass. “Muscle is the main driver of your metabolism, so when you lose it, it means that your body naturally burns fewer calories when you’re at rest,” Dr. Wiljon Beltre, a board-certified, fellowship-trained bariatric and metabolic surgeon and the founder of Beltre Bariatrics in Orlando, Florida, told EveryDayHealth.com.

2. Body pain. Staying active becomes challenging when older adults develop joint pain, osteoarthritis, and other conditions that interfere with their ability to exercise and move their body, according to Dr. Beltre.

3. Medications. Dr. Beltre noted that older adults take multiple medications, and certain ones can cause them to gain weight or retain fluid.

4. Hormonal changes. Lower testosterone levels in men can lead to muscle loss, while postmenopausal changes in women can impact sleep, mood, and the way the body uses and stores fat, according to Dr. Eleanor Yusupov, a board-certified obesity medicine physician and an assistant professor at New York Institute of Technology’s College of Osteopathic Medicine in Old Westbury.

5. Anabolic resistance. This occurs when your muscles take a long time to recover after physical exercise, and your body has a harder time building muscle despite eating enough protein and doing routine workouts.

Avoiding Obesity in Your 60s

When it comes to managing weight, pain, limited mobility, and other health conditions may prevent both men and women in their 60s from exercising and moving around every day. This can result in them becoming obese. According to the Centers for Disease Control and Prevention, nearly four in 10 U.S. adults age 60 are obese, an abnormal or excessive accumulation of fat that can pose a health risk.

A body mass index (BMI) of 30 or higher is considered obese, according to the National Institute on Aging (NIA). Obesity is associated with a number of health conditions, including heart disease, type 2 diabetes, stroke, chronic kidney disease, and dementia. Losing weight or keeping a healthy weight can reduce these risks.

Some people choose to manage obesity with intermittent fasting and counting calories. The objective of both approaches is for the body to use more energy (calories) than it consumes, according to Dr. Brynna Connor, a board-certified family medicine physician in private practice in Austin, Texas, and healthcare ambassador at NorthWestPharmacy.com.

There are different types of intermittent fasting, which involve alternating periods of eating with periods of fasting. Some people choose to eat during an eight-hour window and fast for 16 hours, while others may practice the “5:2 Method,” which involves eating normally for five days and significantly cutting down on calories on two nonconsecutive days. “Normal” eating means choosing nutritious foods rather than using those two days to overeat, Dr. Connor explained to EveryDayHealth.com.

Weight loss through intermittent fasting involves metabolic switching. Your body gets energy primarily from your blood sugar, also known as blood glucose. When your blood sugar drops during a fast, your body switches to using stored fat for energy. This is what leads to weight loss.

Calorie counting focuses on the amount of calories you consume, regardless of when you eat, according to Dr. Joseph Eid, a board-certified surgeon and medical director of the bariatric surgery and medical weight loss program at Cumberland Bariatric Institute at Lake Cumberland Regional Hospital in Somerset, Kentucky.

Dr. Eid explained that calorie counting typically involves setting a daily goal that is a few hundred calories below the amount your body burns every day. This causes a caloric deficit that triggers your body to burn stored fat for energy.

Ways to Lose Weight After 60

Losing weight after 60 is similar to losing weight for adults of any age. However, health professionals recommend that people over 60 take several steps to lose weight:

1. Make a healthy, well-balanced diet a priority.

Avoid eating high-calorie foods and be aware of what type of foods you snack on. Focus on foods rich in potassium, fiber, calcium, and vitamins D and B12. Stay hydrated with water and avoid sugary drinks.

2. Increase your protein intake to protect muscle mass.

Try to consume your protein intake evenly across the day instead of eating most of it in a single meal, Dr. Eleanor Yusupov, a board-certified obesity medicine physician and an assistant professor at New York Institute of Technology’s College of Osteopathic Medicine in Old Westbury, said. She recommends aiming for about 25 to 30 grams of protein at each meal.

3. Engage in as much physical activity as possible.

Physical activity basically means any movement that makes your body use energy. It could be anything from taking the stairs to doing household chores.

4. Schedule time to exercise.

Routine exercise, whether high impact or low impact, should also include strength training to build muscle and stronger bones. Research shows that strength training helps preserve lean muscle and lowers the risk of frailty, which makes you vulnerable to falls, illness, and loss of independence.

5. Add Aerobic Activity for Endurance

Aerobic activity doesn’t have to be high-impact activity. Low-impact activities such as walking, swimming, and stationary cycling can be effective in supporting weight loss while improving heart health and building endurance.

Dr. Yusupov advises starting slowly and gradually increasing activity until reaching 30 minutes of moderate exercise five days a week. During moderate activity, you breathe faster and work harder than usual, while still being able to hold a conversation.

The scale isn’t the only thing that decides whether you’re meeting your weight loss goals. Health experts suggest noticing things such as whether it’s easier to go up and down stairs, if your joints are less painful, or whether you have more energy.

Medical professionals recommend talking to your doctor about your weight-loss journey who can help you safely reach your goals.

Source Links:

https://www.everydayhealth.com/obesity/how-to-safely-manage-obesity-in-older-adults/
https://www.everydayhealth.com/weight-management/intermittent-fasting-beats-daily-calorie-restriction-for-weight-loss/
https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/maintaining-healthy-weight
https://www.healthpartners.com/blog/losing-weight-after-60/