Healthy strategies are vital for losing weight after 60

Carrying excess weight as we age can increase the risk of developing type 2 diabetes, heart disease, high blood pressure, and osteoarthritis. However, weight loss for older adults can be dangerous if lost too quickly or without a healthy plan, leading to issues that cause decreased mobility, increased risk of injury, and reduced independence. As we age, changes in metabolism, muscle mass, and bone density make it more important to focus on healthy weight loss that supports strength, energy, and longevity.

Tips for healthy weight loss in older adults

Focus on nutrient density

As we age, we ultimately need fewer calories, but still need to meet balanced nutrition goals. Eating nutrient-dense foods like veggies, lean proteins, legumes, nuts, fruits, and whole grains provides essential vitamins and minerals to meet nutritional needs while also supporting metabolic health. Healthy eating works for all ages and makes a significant difference for older adults.

Prioritize protein

Muscle mass declines with age, especially after age 60, losing around 3-5% each decade after age 30. Losing weight without consuming adequate protein can increase this risk even more. Aim for 1.0-1.25 grams of protein per kilogram of body weight to help meet your needs. For a 160-pound (73 kg) person, this equates to 73-90 grams of protein per day. Some lean protein foods include:

• Greek yogurt
• Cottage cheese
• Chicken or turkey breast
• Eggs
• Lentils
• Nuts and seeds
• Tofu

Try to include protein with every meal and snack to help distribute it evenly throughout the day. Limiting carb intake is not the answer. Instead, prioritize fiber-rich, low-glycemic carbohydrates.