Lose Weight at 60: Proven Strategies for a Healthier, Fitter You 

Introduction

The journey to lose weight at 60 might seem like a winding road, but it’s filled with potential and promise. This blog offers tailored insights and strategies that resonate with the challenges and triumphs of weight loss in the golden years. Let’s step into this age with vigor and vitality!

Why Is It So Hard to Lose Weight After 60?

When we’re in our 20s and 30s, keeping our weight in check seems effortless. We’re full of energy, constantly on the move, effortlessly burning calories. However, once we reach our 60s, everything changes. Dr. Gitanjali Srivastava from Vanderbilt University sheds light on how our bodies transform as we age.

In the past, staying active meant burning calories effortlessly. But over time, our activity levels tend to decline, resulting in gradual weight gain.

A crucial factor to consider is our muscle mass. In our youth, we have more muscle, which means we burn calories even at rest. But as we age, we lose some of that muscle, leading to a reduction in calorie expenditure during periods of rest.

Hormones also play a significant role. As we grow older, women experience reduced estrogen levels, while men see a drop in testosterone. These hormonal changes can make weight management more challenging.

Furthermore, our lung function diminishes with age, making strenuous exercises feel more challenging. If you’re considering starting an exercise routine in your later years, it’s essential to begin gradually.

Why Should You Lose Weight at 60?

As we age, maintaining a healthy weight becomes crucial for overall well-being. This is particularly important after the age of 60, when our bodies undergo significant changes that can be exacerbated by excess weight.

A concerning statistic from the Centers for Disease Control and Prevention (CDC) reveals that almost half of people over 60 (41.5%) are classified as obese. Obesity can lead to a plethora of health issues, particularly in older adults. The National Institute of Aging warns that older adults with a high Body Mass Index (BMI) are at an increased risk of heart issues, strokes, high blood pressure, and diabetes.

The impact of obesity on mobility and strength is also noteworthy. A 2004 study published in the Gerontologist journal found that people who were overweight at age 70 experienced more difficulties with movement, felt weaker, and struggled more with everyday tasks.

Furthermore, obesity can lead to cancer. The CDC links obesity to 13 types of cancer, as excessive weight can cause inflammation and disrupt the body’s natural defenses.

In addition to these health risks, women aged between 45 and 55 years typically gain about half a kilo per year, as reported by the Better Health Channel. Post-menopause, reduced levels of estrogen can cause fat to be stored around the waist rather than the hips and thighs, further emphasizing the importance of weight management in older age.

Overall, the alarming rise in obesity rates, as highlighted by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), showcases the need for proactive steps to maintain a healthy weight. As nearly 70% of US adults are either overweight or obese, with obesity rates having tripled over the last 60 years, it is evident that this is a prevalent issue that needs to be addressed.

Maintaining a healthy weight through a balanced diet and regular exercise is crucial for older adults. By doing so, we can prevent or mitigate the risk of various health issues associated with obesity, ultimately leading to a better quality of life during our golden years.

Diet Recommendations for Weight Loss at 60 

As you age, your metabolism naturally slows down, increasing the risk of weight gain, especially when consuming starchy carbs and excessive sugar. This can pave the way for type-2 diabetes and cardiovascular issues. Here are some tips to combat these challenges: 

• Prioritize nutrient-dense whole foods like vegetables, fruits, lean proteins, whole grains, and healthy fats.
• Be mindful of portion sizes by using smaller plates and bowls.
• Reduce your intake of refined sugars, salt, and unhealthy fats.
• Stay well-hydrated with water and other calorie-free beverages.
• Pay attention to your body’s hunger and fullness cues.
• To rev up your metabolism, consider incorporating more protein into your diet. Unlike carbohydrates, protein has a high “thermic effect,” making it harder for your body to break down into usable energy. This means you burn more calories during digestion when you consume foods like steak, chicken, oats, or even the best protein powder for weight loss.
• Additionally, proteins are essential for building muscle. A higher muscle-to-fat ratio makes weight loss easier. While walking or running is excellent for exercise, supplementing it with resistance training using weights or bands, along with increased protein intake, can help you maintain long-term weight loss.
• Intermittent fasting, such as the 16:8 diet, is another strategy that can be effective for those over 60 looking to shed pounds. A study from Poland involving 45 women over 60 found that a six-week intermittent fasting challenge, where participants fasted from 8pm to 12pm the following day while consuming their usual calories in an eight-hour window, resulted in an average weight loss of 2kg, primarily from natural fat loss without muscle or skeletal mass decrease. If you combine this with healthy meals and snacks within the eight-hour window, it can be an effective way to achieve rapid weight loss.

Exercises Tips for Weight Loss at 60

As we reach the age of 60, maintaining a healthy weight becomes increasingly important for our overall health and well-being. Exercise plays a crucial role in achieving and sustaining weight loss.

Strength Training:

• A common challenge for older adults is the natural contraction of muscle tendons, leading to reduced mobility. This can range from feeling stiffness after exercise to struggling to stand from a chair. To counteract these effects, it is crucial to strengthen core muscles.
• Weight training is an effective method to preserve lean muscle mass while losing weight. A study by researchers at Wake Forest University, published in the journal Obesity, found that combining weight training with a low-calorie diet helps prevent muscle loss that can occur with aerobic exercises.

• Strength-training exercises, such as weightlifting, yoga, or Pilates, should be incorporated into your routine twice a week. This practice has been shown to support weight loss and muscle mass preservation in older women, according to a 2015 study in The American Journal of Clinical Nutrition.

Aerobic Exercise:

• Aerobic exercise is vital for burning calories and achieving weight loss. The Centers for Disease Control and Prevention recommends at least 30 minutes of moderate-intensity aerobic exercise, such as walking or using a stationary bike, at least five days a week.
• It’s important to note that while aerobic exercises, like walking, are popular among older adults, they may result in more lean mass loss compared to dieting alone or dieting combined with weight training. 

Lifestyle Changes for Weight Loss at 60

Here are some everyday lifestyle changes that can support your weight loss goals at 60 and beyond: 

• Prioritize your rest. A good night’s sleep doesn’t just leave you refreshed, it also plays a role in weight management. When we don’t sleep enough, it can mess with our hunger hormones, leading to weight gain. By sticking to a regular sleep routine, you not only get the rest your body needs, but you also support your weight loss goals. 
• Life can get stressful, and stress can drive us to eat more, especially junk food. To counter this, find ways to relax and handle everyday stresses. It can be as simple as taking deep breaths, enjoying a short walk, practicing meditation, or even doing a quick workout. 
• Enjoying a drink now and then is fine, but remember, alcoholic drinks can be sneaky sources of calories. By cutting back or choosing lighter options, you can avoid those extra calories that might find their way to your waistline.

5 Best-Kept Secrets to Losing Weight After 60

• Meal Frequency and Content: Eat smaller, more frequent meals to regulate blood sugar levels and prevent overeating. Focus on staying hydrated while reducing carbohydrate and sugar intake to manage calorie consumption.
• Realistic Goal Setting: Set achievable weight loss goals to maintain motivation and prevent frustration. Understand that weight loss may be gradual as you age, and every bit of progress is a step closer to your desired weight.
• Patience and Consistency: Recognize that weight loss is a gradual process, especially in your 60s. Consistent efforts in diet and exercise will yield results over time. Stay patient and committed to your healthy lifestyle.
• Consult with Your Doctor: “Medical problems, such as heart disease and metabolic disease, become more common after age 60, so it’s much more important to have a medical checkup before attempting a fat loss plan,” says Robert Huizenga, M.D. an internist and associate professor of clinical medicine at UCLA. Prioritize a medical checkup before making significant changes to your health or lifestyle. Your doctor can assess any health conditions, medications, or underlying factors affecting weight gain.
• Tailored Weight Loss Plan: Work with your doctor to create a personalized and sustainable weight loss plan that suits your needs and considers your age. Ensure you have medical clearance for increased physical activity and discuss any medications that might impact weight loss.

Success Stories to Keep You Motivated  

1. Mary Thoma: From Limited Mobility to Fitness Enthusiast

Starting Weight: 290 lbs

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Mary Thoma was grappling with her escalating weight, which prevented her from simple tasks such as tending to her flower beds or even walking short distances without losing her breath. At just 50 years old, she pondered her future, questioning if she would even reach retirement. Determined to change, she joined Anytime Fitness and began rigorous sessions with a personal trainer three times a week. Beginning with a stage where she couldn’t even do a basic jump due to her weight, she persevered and shed over 100 pounds. Mary’s transformation inspired her friends and family to join her fitness journey. Now, they work out as a group every Sunday, referring to themselves as the ‘Golden Girls’. Together, they participate in charity races, raising funds for community programs.

2. Cindy Breen: A Holistic Weight Loss Approach

Weight Lost: 25 lbs

Journey:

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Cindy Breen felt the weight piling on and was unsure about the path to change. Her journey commenced when her husband opted for a Paleo diet to manage his high cholesterol. Cindy, then 53 and undergoing menopause, jumped on board. Alongside diet changes, she embraced regular morning walks, Zumba sessions, and yoga classes. More than just shedding pounds, Cindy’s approach encompassed holistic well-being. She integrated meditation, journaling, and reading uplifting literature into her daily routine, believing that true health and happiness are an amalgamation of mind, body, and soul wellness.

3. Patricia Smith: Redefining Dietary Choices for Better Health

Starting Weight: 313 lbs

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At an alarming weight of 313 pounds, Patricia Smith’s doctor suggested bariatric surgery. Patricia, however, decided to try a different approach. She chose The Lyn-Genet Plan, focusing on determining foods causing inflammation in her body. It took her three months of meticulous eating to pinpoint the right proteins, grains, fruits, and vegetables that suited her. As a supplement to her diet, Patricia indulged in water walking sessions at her local YMCA, followed by relaxing sauna treatments. Today, at 64, she weighs 245 pounds, aiming for a target weight of 160 pounds by year-end. Besides weight loss, her health has seen considerable improvement, including alleviation of her chronic postnasal drip and leg edema.

How many calories should a 60 year old woman eat to lose weight?

A 60-year-old woman typically requires about 1,600 to 2,200 calories daily to maintain her weight. To lose weight, she’d need to reduce that by 250-500 calories, depending on her activity level.

What is the average weight for a 60 year old woman?

Average weight can vary based on height and genetics, but a common range is between 135 to 160 pounds. However, individual weights can differ widely.

What is a healthy BMI for a 60 year old woman?

A healthy BMI for adults, including a 60-year-old woman, is typically between 18.5 and 24.9. However, with age, a slightly higher BMI might be considered normal due to changes in muscle mass.

Can a 60 year old get a flat stomach?

Yes, a 60-year-old can achieve a flatter stomach with a combination of a healthy diet, strength training, and aerobic exercises. However, it may take longer than in younger individuals.

When do women stop gaining weight?

Women might notice weight fluctuations throughout life, especially during menopause. Generally, weight gain tends to stabilize or decrease in the late 60s and 70s, but this can vary.

Can you lose weight when you get older?

Yes, weight loss is possible at any age. However, as metabolism slows with age, it might require more focused efforts in diet and exercise.

Why am I losing weight after menopause?

If you are losing weight after menopause, there could be several reasons why this is happening. Here are some possible explanations:

• Decreased estrogen levels: As estrogen levels decrease during menopause, your metabolism slows down, which can make it harder to lose weight. However, some women may experience weight loss instead of weight gain due to this hormonal change.
• Changes in diet and exercise: If you have made changes to your diet and exercise routine, this could be contributing to your weight loss. Eating a healthy diet and exercising regularly can help you lose weight and maintain a healthy weight.
• Health conditions: Certain health conditions, such as hyperthyroidism or cancer, can cause unintentional weight loss. If you are experiencing other symptoms along with weight loss, it’s important to talk to your doctor to rule out any underlying health issues.
• Stress: Stress can affect your appetite and cause weight loss. If you are experiencing high levels of stress, it’s important to find ways to manage it, such as through exercise, meditation, or therapy.

Conclusion

In summary, losing weight after 60 or beyond can be a bit more challenging due to a sedentary lifestyle, muscle loss, hormonal changes, and reduced oxygen intake. However, it’s not an impossible feat. By adopting a balanced diet, incorporating strength training and aerobic exercises, and seeking professional guidance, you can still achieve your weight management goals.

Have you faced similar challenges or experienced success in your weight loss journey at this stage in life? We’d love to hear your stories and insights at bodyfitnt. Feel free to share them in the comments below!

Tim Olds

Born on July 26, 1960, Professor Tim Olds is a leading authority in the field of health sciences, focusing on exercise science, nutrition, and well-being. As the Bradley Distinguished Professor at the University of South Australia, his research offers pivotal insights into the effects of physical activity, diet, and lifestyle on health outcomes for both men and women.

Having completed two PhDs, one in French Studies and the other in exercise science, Professor Olds has uniquely blended his academic background to explore the multifaceted connections between human behavior, physical fitness, and nutrition. His work in mathematical modeling of cycling performance, anthropometry, and trends in fitness and fatness has informed strategies for weight management and healthy living.

Professor Olds served as the Project Director for the Australian National Nutrition and Physical Activity Survey, examining how diet and physical activity influence health on a national scale. His work on the ADAPT Project, focusing on 3D anthropometry, further showcased his innovative approach to understanding human physicality.

With numerous influential publications, Professor Olds has contributed substantially to the public’s understanding of diet, weight loss, and personalized fitness strategies. His findings have been instrumental in shaping health policies and behavioral change programs aimed at improving individual and community wellness.

From exploring women’s health concerns to understanding men’s fitness needs, Professor Olds’s research transcends gender barriers and offers a comprehensive view of the role of exercise and nutrition in enhancing life quality. His enduring commitment to health education and advocacy continues to inspire people to make informed decisions for a balanced and healthy life.

Professor Tim Olds’s trailblazing work stands as a vital resource for anyone interested in embracing a healthier lifestyle, understanding the science of physical activity, or pursuing effective strategies for diet and weight loss. His academic excellence and practical wisdom make him an essential voice in the ongoing conversation about health and well-being in the modern world.

PUBLISHED ARTICLES

• Olds, T. (2012). Evidence for a Sugars-to-Mental Health Pipeline. Atherosclerosis Supplements, 13(4), 29-30.
• Olds, T., Maher, C., & Zumin, S. (2011). The evolution of screen time: What’s next? Journal of Physical Activity and Health, 8(2), 236-244.
• Olds, T., Ferrar, K., Schranz, N., & Maher, C. (2013). Obese adolescents are less active than their normal‐weight peers, but wherein lies the difference? Journal of Adolescent Health, 53(6), 768-774.
• Olds, T., Maher, C., & Matricciani, L. (2010). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 33(12), 1576-1581.
• Olds, T., Ridley, K., & Dollman, J. (2006). Screenieboppers and extreme screenies: The place of screen time in the time budgets of 10–13 year‐old Australian children. Australian and New Zealand Journal of Public Health, 30(2), 137-142.

These published articles reflect Professor Tim Olds’ contributions to various aspects of physical activity, sedentary behavior, and health-related research. They provide insights into the intricate relationship between lifestyle choices and health outcomes