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You could live your whole life as a relatively active adult, eat well, and slowly gain weight as you age. Before you know it, you’re 60 and wondering why you’re fighting an uphill climb to maintain a healthy weight. If this sounds like a familiar scenario, you aren’t alone.
According to the Centers for Disease Control and Prevention, roughly 43.3% of women over the age of 60 are obese, which is defined as an adult with a BMI of 30 or above.
You may not be obese, but you’re reading this because you’re struggling with your weight.
Weight loss for women over 60 isn’t impossible. The secret is learning more about how your body has changed over the years so you can become more proficient at managing your weight.
How Aging Affects Metabolism
Evidence shows that metabolism doesn’t drop as much as you age—until you hit your 60s.
This is why you should follow an age-appropriate meal plan. What worked for you ten years ago when you were fifty may now cause weight gain.
But your age isn’t the only factor affecting your metabolism. You can also blame your hormones post-menopause and the multiple maintenance medications you’re taking, like diabetes or blood pressure drugs or antidepressants.
A 2022 review at Columbia University shows that as much as 20 percent of a postmenopausal woman’s body fat is visceral, or belly fat, compared to 5 to 8 percent in her younger years.
Best Foods for Women Over 60 to Lose Weight
Importance of a Balanced Diet
Eating healthy doesn’t mean you can’t eat your favorite meals anymore. This is a sign of an unhealthy relationship with food. Instead of thinking that weight loss means giving up certain foods, you should look for alternatives with fewer calories but full of nutrients and vitamins.
For example, why not have two mangoes instead of drinking two glasses of mango juice? Better yet, why not make a mango-based smoothie?
You don’t even have to give up your current diet. You can slowly add nutrient-rich foods to your daily meals, like fruits, vegetables, lean proteins, and whole grains. Eventually, You will feel better as you remove sugar-filled processed foods like sugars and saturated fats.
These small steps can make a huge difference in your waistline in time.
Nutrient-Rich Foods for Healthy Aging
According to Harvard, anti-aging superfoods can help you push back the clock by promoting good health and preventing health complications.
Examples are fish, berries, leafy greens, nuts, olive oil, whole grains, yogurt, crunchy vegetables, legumes, and tomatoes.
Plant-based diets like the Mediterranean diet are rich in food mentioned above as examples. This is why it’s among the most recommended diet plans for women over 60 and beyond.
Portion Control and Calorie Management
To lose weight, you need to watch what you eat and how much you eat.
Proper portion control and calorie management go hand-in-hand. You should know what single portions of certain types of food look like so you can be more conscious and practice mindful eating.
Protein Intake to Support Muscle Maintenance
Did you know that most 50+ adults don’t meet their daily protein requirement? But that’s not all. Protein supplementation in older adults is beneficial, especially when paired with strength training and other exercises.
Age-related muscle loss, or sarcopenia, is a natural part of aging. However, it’s partly why the older we get, the more frail we become and the more at risk of falling and slipping.
Building muscle mass in your 60s can help fight off the effects of sarcopenia. You need protein to do this, so increased protein intake is important to support muscle maintenance and growth.
Effective Exercises for Weight Loss in Women Over 60
Low-Impact Cardiovascular Exercises
Getting older shouldn’t stop you from getting your heart pumping. You can still do cardiovascular exercises to burn calories and improve heart health. But you might want to go for low-impact options instead.
Common alternatives for women aged 60 and above are swimming, walking, and dancing. Cycling outdoors is also a great way to build leg strength and burn calories without stressing joints.
Another option to consider is reformer Pilates, an equipment-based form of Pilates that’s technically better suited for older adults.
Regardless of your cardiovascular activity of choice, aim to do multiple sessions that add up to 150 minutes every week.
Strength Training to Preserve Muscle Mass
As your body starts losing muscle mass, strength training becomes more crucial. Even if your goal isn’t to build muscle mass, simply preserving muscles can stave off the natural slowing down of your metabolism, strengthen your bones, and allow you to live a more independent life as you age.
Once again, we can suggest reformer Pilates for this purpose. But if you want to try something else, body weight squads, wall push-ups, and resistance band exercises are great for your body and gentle on your joints.
If this is your first time, get a trainer or help from Reverse Health to teach you the proper form to avoid injuries.
Flexibility and Balance Exercises
Aside from strength training, flexibility and balance exercises also help prevent falls and allow you to be more independent in your advanced age. As a bonus, these exercises are great stress relievers and reduce muscle tension.
Senior-focused Yoga classes are perfect for improving flexibility and balance. The practice also emphasizes mindfulness, which benefits your overall day-to-day life.
But you don’t need to take classes to improve your flexibility and balance. Balance exercises, like standing on one foot or walking heel-to-toe, can do wonders as a standard. You can enjoy the same benefits from simple stretches.
Lifestyle Changes to Support Weight Loss After 60
Sleep and Its Role in Weight Management
Sleep is important for overall health. In terms of weight management, sleep, or the lack thereof, results in elevated levels of ghrelin, the hormone our stomach creates that tells us it's time to eat. This means you’re more prone to cravings if you sleep less than 7-8 hours.
Stress Management for Healthy Weight
Stress is one of the leading factors for weight gain. Long-term stress, for example, can lead to increased cortisol levels, which results in higher blood pressure and insulin levels and a drop in blood sugar levels, making you want to crave unhealthy food, like fatty and sugar-filled unprocessed foods.
Learning how to cope with stress can help you prevent stress-related weight gain.
Staying Hydrated for Optimal Health
According to research, staying hydrated is a great way to stimulate your metabolism and burn more calories, making it easier to lose weight. Drinking water also helps keep you feeling full.
The next time you’re craving, try drinking a glass of water. You might just be thirsty, and your brain may confuse it with hunger.
Tips for Overcoming Weight Loss Plateaus in Your 60s
Adjusting Your Caloric Intake
Losing weight is simple but difficult. Losing more weight is more complicated because you have to maintain what you’re doing or do more of it while adjusting your calorie intake so you keep on losing weight.
Use weight loss apps to track what you’re eating so you know where to cut back. But don't go too low – very low-calorie diets can be harmful, especially as you age. Consider talking to a dietitian. They can help you create a personalized plan that fits your nutritional needs.
Switching Up Your Workout Routine
Sometimes, a weight loss or fitness plateau happens because your body has adapted to your routine already. Making changes can help jumpstart your weight loss journey again.
A good example is to either try a new activity or increase the intensity. Something as simple as switching the order of your exercises may even be enough to trick your brain into snapping out of the monotony.
Remember to listen to your body. Push yourself, but not to the point of pain or exhaustion.
Tracking Progress Beyond the Scale
No matter what you do, your progress won’t always reflect on the scale. Sometimes, it will show up in other facets of your life.
Objectively, you can check changes in your thigh, hip, and waist measurements. You might also notice your clothes getting looser even if your weight remains the same. A more subjective way of telling that you’re improving is your energy and strength gains. Being able to do or lift more is a sign of better health and progress.
Common Mistakes Women Over 60 Make When Trying to Lose Weight
Eating Too Few Calories
Too much of a good thing is bad. This applies to low-calorie diets as well.
Eating too little or losing weight too fast can backfire, especially for older women. Your goal at your age should be to stay healthy. Starving your body is the opposite of this. Not to mention, very low-calorie diets can slow down your metabolism and lead to muscle loss.
The way to lose weight is to make small and sustainable calorie intake reductions—not sudden changes.
Overlooking Strength Training
Strength training is a cheat code for weight loss, regardless of your weight. While cardio is important, training your muscles and maintaining muscle mass means your body constantly burns calories even when at rest.
As a bonus, strength training reduces your risk of osteoporosis and improves your balance and coordination.
Neglecting Rest and Recovery
Rest days are just as important as workout days. Your muscles and joints need time to recover, especially as you age. Psychologically, not resting can lead to burnout and hinder your progress.
So, listen to your body. If you're overly sore or tired, take an extra rest day.
Conclusion: Achieving Sustainable Weight Loss for Women Over 60
There’s no question that weight loss for women over 60 is more challenging, but it’s doable.
Developing an in-depth understanding of what’s happening to your body at your age, which is what leads to weight gain in your 60s and beyond—menopause, slower metabolism, side effects of certain medication, less time spent on physical activities, and chronic health issues—allows you to take back control of your weight and, ultimately, your life.
By pinpointing the factors causing weight gain, taking action against issues you may face as you age becomes easier. Your metabolism is indeed slower, and you don’t have as much energy, but you may have more free time, and you can cut back on calories by eating nutrient-dense foods that are healthier for you.
Creating a calorie deficit, eating healthier foods, and focusing on a more active and fit lifestyle can make a tremendous difference on the scale and your life.
If you combine these changes with other positive adjustments, like following a consistent sleeping schedule and learning to manage stress better, maintaining a healthy weight after 60 becomes easier.
FAQs
What is the best way for a 60-year-old woman to lose weight?
The best way for a 60-year-old woman to lose weight is by combining a balanced diet rich in protein, whole grains, fruits, and vegetables with regular physical activity, such as strength training and low-impact cardio. Incorporating more plant-based meals, staying hydrated, and prioritizing sleep can also support sustainable weight loss.
Why is it so hard to lose weight after 60?
Weight loss after 60 is challenging due to changes in metabolism, muscle mass loss, and hormonal shifts, especially in women. As we age, the body burns fewer calories at rest, making it harder to lose weight without adjusting diet and exercise routines.
How does a woman over 60 lose belly fat?
To lose belly fat after 60, women should focus on a combination of core-strengthening exercises, regular cardio, and a diet low in processed sugars and refined carbohydrates. Including fiber-rich foods and healthy fats can also help reduce belly fat and promote overall weight loss.
How many calories per day for a 60-year-old woman to lose weight?
A 60-year-old woman should aim to consume between 1,400 to 1,800 calories per day to lose weight, depending on her activity level and metabolic rate. Consulting with a healthcare provider or dietitian is recommended for personalized guidance.
What exercises are best for women over 60 to lose weight?
The best exercises for women over 60 to lose weight include low-impact activities like walking, swimming, and cycling, combined with strength training exercises to build muscle. Yoga and Pilates can also improve flexibility, balance, and core strength.
