Transform Your Body After 60 with These Simple Slimming Tricks
Eating well is important at any age, but nutrition plays an even more critical role as we age.
As you age, it is much easier to gain weight (and even harder to lose it) compared to your younger years. It may take using many tools in the toolbox, but weight loss after age 60 is possible. Along with weight loss, a healthy diet and exercise plan can also promote health and functionality into your later years.
These are the must-know strategies for weight loss from registered dietitians, specifically for older adults.
Why Weight Loss is Harder As You Age
If you've tried to lose weight after 60, it's not your imagination that it's much harder to do than in your 20s and 30s. As you age, your metabolism naturally slows down, which means you burn fewer calories during the day than you did when you were younger.
Additionally, with age comes a loss in muscle mass, further slowing metabolism as muscle is more metabolically active than fat. One reason strength training is so necessary is to preserve muscle mass.
What about Hormones?
Hormone levels also fluctuate with age, contributing to weight loss efforts. For example, after menopause, women tend to experience reduced estrogen and testosterone levels, which can contribute to weight gain.
In men, decreased testosterone can also lead to weight gain. While this can't be addressed with diet, it's recommended to discuss hormone changes with your doctor to see what medical interventions are right for you.
Rule out Medical Issues
Meridan Zerner, MS, RDN, CSSD, LD Dietitian Cooper Clinic/Cooper Fitness Center first encourages her clients to rule out medical issues that could be contributing to weight gain or could make it harder to lose weight.
She says, “Think about: sleep disorders, thyroid issues, medications that affect weight and appetite, stress, grief and more.”
Have a Structured Dietary Plan
After ruling out any underlying medical conditions, consider a structured dietary plan that embraces both flavor and function.
The M.I.N.D. diet (Mediterranean and DASH Intervention for Neurodegenerative Delay) is a solid nutritional plan that supports good health, reduced inflammation, better cognition, and weight loss when made calorie-specific to the individual.
Get Enough Protein
Any diet plan for those over 60 must include getting enough protein to prevent sarcopenia or age-related muscle loss. Many studies suggest that older adults need .45-.55g per pound (1-1.2 g/kg) to help maintain muscle, which is key to maintaining a robust metabolism.
Less muscle means a lower metabolic rate and a higher likelihood of weight gain. Kathryn Piper RDN LD NBC-HWC The Age-Defying Dietitian says, “Aim to include protein in every meal and snack. Healthy options include lean meats, nuts, beans, lentils, and Greek yogurt.”
High-Quality Protein is Important
Not all weight loss is beneficial, especially if it means losing muscle. While we can’t completely prevent muscle loss as we age, we can help our bodies build muscle by eating enough protein from high-quality sources like eggs, salmon, chicken, and tofu.
Jessica Wilson, MS, RD, founder of The Helpful Dietitian, recommends, “Try to eat about 1 gram of protein per kilogram of body weight each day to keep your muscles strong.”
Add in Beans
Getting enough protein each day is important for satiety, especially with a combination of fiber, protein, and healthy fats. Beans contain both protein and fiber, making them a good choice for anyone looking to lose weight.
A single serving of beans contains ~7 g of protein and ~ 8 g of fiber. Add them to salads, soups, or bowls.
Eat Enough Calories
“I see a lot of chronic dieters who are on the vicious “diet, cheat, repent, repeat” cycle. They tend to underfeed themselves and lose muscle mass,” says Lisa Andrews, MEd, RD, LD Owner, Sound Bites Nutrition.
She suggests at least .35 grams of protein/lbs (1 gram of protein/kg) unless they have underlying kidney or liver disease. Calories vary based on activity, but she rarely recommends that her clients go below 1,400 calories daily.
Strength Training and Weight Lifting
Typically, people aged 60 and over tend to lose muscle mass, which causes a slower metabolism and weight gain.
Moushumi Mukherjee, MS RDN, a Michigan-based dietitian, says, “Strength training and lifting weights can help with building muscle, helping with bone density, and helping with weight loss.”
Prioritize Non-Starchy Vegetables
“One of my go-to nutrition tips for older adults is prioritizing non-starchy vegetables,” says Melissa Mitri, MS, RD. Weight loss becomes more challenging as you age, and non-starchy veggies provide a lot of water and volume for a few calories.
Fill half your plate with colorful, non-starchy veggies like cauliflower, broccoli, leafy greens, and asparagus to help fill up for less.
Be Mindful of Portions
Portion control is a powerful tool for weight loss in older adults. However, it's not just about cutting calories. Nutrient choices like lean protein, whole grains, and non-starchy vegetables allow you to reduce calorie intake without sacrificing nutrition.
This strategy helps prevent overeating, supports healthy blood sugar levels, and aids in maintaining energy levels. Additionally, smaller meals can improve digestion and prevent GI discomfort, a common concern for many seniors.
Drink Plenty of Water
As we age, our thirst sensation decreases due to the desensitization of our hypothalamus, so make it a habit to drink plenty of water, even if that means many bathroom breaks. Not only does water help with balancing fluid levels in the body, but it also helps with digestion and overall metabolism.
If you aren't a fan of plain water, consider adding sliced fruit for added flavor.
