Ways to Lose Weight Properly as You Age

Our bodies inevitably change as we age, and weight gain can be part of those shifts. As a result, older adults are increasingly susceptible to being swept up by the obesity epidemic overtaking the U.S. According to the National Center for Health Statistics, 44.3 percent of people ages 40 to 59, and 41.5 percent of those 60 and older, are already considered obese.  

Numerous lifestyle and physiological factors can make losing weight even more difficult than it was when we were younger. Medical conditions that affect energy, stamina and mobility can affect our activity levels. Challenges sleeping, loss of muscle mass, and declining estrogen and testosterone can also be factors in weight gain after 50.   

Unfortunately, as the pounds creep up, so do your chances for negative health effects. Being overweight or obese can put you at risk for health conditions like eye disease, type 2 diabetes, heart disease, stroke, osteoarthritis, body pain and even cognitive impairment.  

With all the focus on weight loss drugs and surgery, it can be helpful to remember there are still science-backed approaches to reaching or maintaining a healthy weight without prescriptions or direct medical intervention. Just be sure to consult with your health care provider on any new weight loss plans and exercise routines before you begin.

Understanding your BMI 

The first step on your weight loss journey may be taking a look at where your weight falls on the body mass index (BMI) scale. Medical professionals use BMI to determine whether someone is considered underweight (below 18.5), healthy weight (18.5 to 24.9), overweight (25 to 29.9) or obese (30 or higher). BMI is your weight in kilograms divided by your height in meters squared. It doesn’t measure important health factors such as the amount of muscle you have, your age or how you carry weight.  

It’s also important to remember that a healthy weight number can be different for different people. Some research has shown that people who were normal weight in early adulthood and gradually gained some weight in middle age and older (but did not get obese) can have the lowest mortality rates. The right weight for you should be determined in consultation with your doctor. 

If you are seeking to lose weight, it’s important to approach your journey with a focus on positive health outcomes. Fixating on dieting and weight loss can lead to negative body image, low self-esteem, eating disorders and malnutrition. Finding a weight management system that works for your lifestyle and that empowers you to feel your best and reach your goals is key to success. 

Calculate your BMI and learn how factors like age, race and gender can affect results.  

How do I lose weight fast?  

We’ve all been tempted to drop pounds fast for a special occasion or the dreaded weigh-in at the doctor’s office. But medical guidance recommends losing only 1 to 2 pounds per week, with the understanding that weight loss may fluctuate week to week.  

Losing weight too rapidly can result in lost nutrients, negative changes to your metabolism and lost muscle mass, which can be especially concerning for older adults.  

A slower, steadier pace can result in longer-term weight loss results and better health outcomes. It’s also important to not just focus on the scale, but to celebrate the increased muscle tone and stamina that can come from exercise, along with better health measures like reduced blood pressure, cholesterol and sugar levels. 

The guide below offers science-backed expert advice on various tools and recommendations to lose weight healthily and naturally.