How To Lose Weight After 60 – 10 Best Ways To Lose Weight After 60 To Try In 2025

Embarking on a weight loss journey can be a unique challenge as you get older. It typically requires a more individualized and holistic approach than in the earlier years. In this article, we’ll discuss how to lose weight after 60.

We’ll address what makes it difficult to shed unwanted weight as you age, including metabolic slowdown and hormonal shifts.

It’s also crucial to mention that metabolic slowdown is typical as you age. As you enter your 60s, preserving your current muscle weight should be a priority. Losing weight can be dangerous to some individuals as they age. 

Let’s discuss ten invaluable tips to balance hormones and create lasting results you can maintain for a healthier, more active lifestyle.

Losing Weight After 60 – 10 Best Ways To Try

There are several unique challenges to losing weight after 60. These strategies go beyond conventional advice and recognize the specific needs of this age group. Let’s dive into actionable tips for how to lose weight as you enter your 60s.

Add Protein To Your Diet

Maintaining muscle mass is crucial as you age, and ensuring you get the right amount of protein daily is vital. Studies^[1] reveal that following a low-calorie, high-protein diet can enhance muscle strength and tissue retention. This diet is essential for preserving and supporting lean muscle growth and is influential among middle-aged and older^[2] obese individuals.

Incorporating high-quality, lean protein sources like tofu, seeds, and legumes into your daily meals boosts metabolism^[3] and reduces hunger. These protein-rich foods demand more energy for digestion, contributing to effective weight management. They also offer a satiating effect that minimizes overeating, which is a risk for weight gain.

Protect Your Muscles

When you lose muscle mass as you age, it impacts your metabolism and your overall health. Incorporate strength training into your workouts to counter muscle loss^[4] and enhance metabolism. Whether using weight machines, hand-held weights, or your body weight, activities like yoga and pilates can help.

Building muscle through weightlifting can help burn more calories to prevent a slowed metabolism.

Upgrade weights when 10 to 12 reps with your starting weight becomes manageable. The correct resistance is achieved when you can barely complete your repetitions before needing to rest. For the best way to lose weight after 60, consider a certified personal trainer to create a tailored plan that helps you build a consistent routine.

Stay Hydrated

Proper hydration is crucial for overall health and effective weight loss, especially as water retention decreases with age. Prioritizing ample water intake accelerates metabolism^[5] and reduces calorie consumption.

Adequate hydration also supports optimal digestion,^[5] aids in toxin elimination, and decreases bloating associated with hormonal changes over 50.

Improve your hydration strategy by adding water-rich foods like cucumbers and citrus fruits^[6] into your diet. Aim for six to eight glasses^[7] of water daily to reduce water weight and maximize weight loss results. Drinking enough water can reduce your body fat percentage.

Compensate For Slower Metabolism

Supporting effective weight loss over 60 involves adopting a strategic approach to eating. Opt for more frequent, smaller meals and snacks.

Considering that your body may require fewer calories than in earlier years, consult a doctor or a registered dietician to determine your specific needs. Eating like you did in your 30s or 40s can contribute to weight gain, particularly as metabolism declines around age 63.^[8]

Focus On How You Feel

It’s imperative to shift your focus from the numbers on the scale to how you feel when you’re trying to lose weight with age. Hormones undergo significant changes, particularly during menopause.^[9] The best weight loss program for women over 60 recognizes this age group’s unique challenges by emphasizing overall well-being over numerical goals.

You should also stay away from trendy detox programs and fad diets that promise rapid results. This can further impact hormones, causing your body to hold onto excess fat. Adopt sustainable practices that promote long-term health to achieve lasting results on your weight loss journey over 60.

Stretch More

You may notice your body becoming less limber with age. Therefore, prioritizing flexibility is integral to enhancing your physical activities and reducing the risk of injuries.^[10] The aging process often brings many a sedentary lifestyle and heightened aches and pains, making flexibility paramount.

Prioritize Quality Sleep

Quality sleep is key to successful weight loss, especially with hormonal changes linked to menopause in older people. A good night’s sleep is crucial for maintaining metabolic and hormonal balance, which aids the breakdown of fat.

When sleep is lacking, cortisol levels rise and contribute to abdominal fat accumulation. Sleep deprivation^[11] also triggers increased hunger^[12] and sugar cravings that pose challenges to maintaining a healthy diet. Establishing a regular bedtime routine with calming activities like reading and meditation becomes crucial to losing weight at 60.

Ensure you create a sleep-friendly environment with darkness, quietness, and comfort. Steer clear of screens before bedtime. Create a goal to get seven to nine hours^[11] of sleep each night to support your weight loss journey.

Eat A Well-Balanced Diet

You must maintain a well-balanced diet to achieve sustainable weight loss over 60 because the digestive system^[13] slows with age. Many older individuals also experience digestive diseases,^[14] such as gastroesophageal reflux disease, celiac disease, constipation, and irritable bowel syndrome. Therefore, it’s best to consult a registered dietitian to create a nutrition plan that meets your needs.

You can make these foods more digestible^[15] by soaking your grains before cooking them to neutralize the phytic acid and release enzyme inhibitors. Steaming your vegetables can also help break down foods faster and enhance the nutritional value of what you eat. Chewing slowly and more thoroughly can also help reduce the texture of your food for better digestion.

Following the Mediterranean and DASH diets are good guidelines for modeling your dietary regimen for managing your own body weight and avoiding insulin resistance from poor dietary choices.^[16]

Operating in a calorie deficit is also fundamental to successful weight loss. Consider reducing your food intake and increasing physical activity to establish a deficit. Strive for a daily calorie deficit of 500 to 750 calories^[17] for the best weight loss results.

Consistently consuming fewer calories than your body expends forces it to utilize stored fat for energy. However, you must talk with your healthcare provider before aiming for a daily calorie deficit. Research shows^[17] that low-calorie diets should not be used in older patients with frailty. Therefore, you’ll need to discuss your current health status and any underlying medical issues that could make this approach a danger to your health.

Be Patient

Many wonder how long it takes to lose weight after age 60. The timeline varies from individual to individual, as results are based on several factors.

It’s essential to be patient, as the aging process may lead to reduced activity levels and slower results when losing weight or building lean muscle mass. Older studies^[18] show a changing relationship between body composition and physical function with age. While visible progress may take longer than anticipated, embracing a healthy diet and a more active lifestyle improves your overall health.

When frustration arises, focus on the positive changes you’re incorporating rather than fixating on immediate outcomes. Consistently maintaining a nutritious diet and exercise routine is critical. Over time, the cumulative impact of these habits will come to light, and you’ll see how your hard work paid off.

Maintain A Positive Attitude

Shift your negative thoughts about aging and gaining weight with positive mantras related to your weight loss journey. Avoid succumbing to limiting beliefs about your abilities that may hinder your weight loss results.

Surround yourself with a supportive community. From your walking group or fitness class to your friends and family, make sure those around you support your current lifestyle. The psychological aspect^[19] of weight loss relies heavily on positive thinking to maintain consistency and achieve your goals.

Redirect your focus on how you look to how well you follow your specific program. The goal is not just aesthetics but also reaping the benefits of your weight loss efforts for heart, bone, and brain health. Cultivate a positive mindset to create the foundation of your weight loss goals.

Why Is It Harder To Lose Weight After 60?

Physiological and lifestyle factors can make it challenging to lose weight after 60. The natural slowing of your metabolism due to muscle loss is a significant hurdle in losing weight as you age. This can make weight loss difficult since your metabolism is responsible for burning fat and calories.

Fat storage is also common around the abdomen when hormonal changes occur. Females going through menopause may struggle significantly when trying to lose weight after 60.

Another challenge older people face is the gradual loss of muscle mass. Known as sarcopenia,^[20] this reduces your body’s ability to burn calories more efficiently. Since physical activity typically slows down as you age, joint issues and other health concerns can arise.

Changes in your body composition and age-related bone density changes can also play a role.  Psychological factors,^[19] such as poor habits and mindset, can influence the ability to adopt and sustain healthy lifestyle changes. Poor habits and mindset can make it challenging to stay on track.

Finally, social and cultural factors can influence your results. Many individuals have a perception that weight is inevitable with age. This contributes to some people simply giving in to weight gain.

Consult your healthcare professional or a registered dietician for personalized guidance in overcoming these challenges.

Tips To Maintain Your Weight After Losing It

Losing weight after 60 is possible, but the journey doesn’t end there. Maintaining weight loss is just as crucial as losing the weight in the first place. These tips help you maintain your results for a healthier, longer life.

• Practice mindful eating by paying attention to hunger and fullness cues. Don’t eat in front of distractions like TV or electronic devices during emails to foster a conscious connection with your food. 
• Engage in activities with friends to boost motivation.
• Explore diverse physical activities to keep workouts interesting and prevent monotony. Consider walking, dancing, cycling, or recreational sports for sustained engagement.
• Incorporate weight-bearing exercises to promote continued bone health. Prioritize activities that challenge your bones and muscles to maintain strength and flexibility.
• Periodically reassess your fitness and weight management goals to align with your evolving needs. Adjust strategies as needed to accommodate changes in metabolism or lifestyle.
• Schedule regular check-ups with your healthcare professional to monitor your overall well-being. Address any health concerns quickly to maintain optimal health.
• Remember, weight loss isn’t healthy for everyone, especially as you age. It’s imperative to discuss any drastic changes in your diet, health, or lifestyle with your physician. Working with a registered dietician who can help you maintain a healthy weight and achieve your goals is the best option for your health and safety.

Conclusion

Weight management can be challenging as you age, especially over 60. However, weight loss is possible when you nourish your body, stay active, and foster a positive mindset.

Eat a balanced diet, get plenty of water, maintain muscle mass, and learn from the setbacks to create a healthier weight and lifestyle. Remember, it’s not just about losing weight. It’s about feeling more energy, getting better sleep, and improving your overall health to age well.

Before embarking on any weight loss journey, contact your healthcare provider for advice about your specific dietary and fitness needs and requirements. Since preserving your current muscle weight is crucial as you age, you’ll want to ensure that your weight loss goals don’t harm your health.