Losing weight gets harder as we get older, but it’s not impossible.
At any age, weight loss depends on a calorie deficit – eating fewer calories than you burn. As our bodies change over time, it takes fewer calories to maintain a stable weight and fewer still to lose. The first step toward successful weight loss after midlife is recognizing that equation has changed. The next step: Alter the equation by eating less, moving more or a combination of the two.
Calories In, Calories Out
The fuel for our bodies comes from food, which we convert to energy through a complex set of chemical reactions called metabolism. The faster your metabolism, the more fuel you need each day. The lower your metabolic rate, the less fuel you need. And if you miss the mark, your body will store the extra as fat.
Different foods provide different amounts of energy, which we measure as calories. As children grow, their calorie needs increase, peaking at around age 19 and then remaining somewhat stable until around age 30. After that, you’ll need fewer and fewer daily calories.
How many calories you need depends on many variables, including:
- Body size. Bigger bodies require more calories.
- Activity level. Active bodies need more calories.
- Body composition. Muscle cells burn more calories than fat cells.
- Genetics. Some people inherit genes that make their bodies burn calories faster or slower than others.
Muscles and Metabolism
The more muscle mass you have, the higher your metabolic rate will be because muscles are energy hogs, burning more calories even at rest than other cells. But beginning around age 30, the average American adult will lose 3 percent to 5 percent of muscle mass each decade. This is a natural process known as sarcopenia, which unchecked can lead to fragility and mobility issues in later years. Muscle loss accelerates during the menopause transition for women, who naturally have less muscle mass and more fat cells than men to begin with.
The decline in muscle mass is one reason the average American will gain 10 to 25 pounds between ages 20 and 49. Other reasons include:
- Reduced physical activity
- Declining levels of certain hormones as part of the natural aging process
- Eating the same amounts of food as you did when younger, even though your calorie needs are lower
- Taking certain medications, including corticosteroids and certain antidepressants, that slow metabolism
Other factors that contribute to weight gain as we age include chronic health conditions, sleep problems, social isolation and reduced access to healthy foods.
Choices To Lose Weight
At any age, we face the same choices to lose weight:
- Eat less. Consume fewer calories than your body needs; you will lose weight.
- Move more. Increase your body’s calorie needs through exercise and general movement. If the increase is above what your body needs, it will replace the deficit from fat stores and you will lose weight.
But there’s a healthier path that combines the two: Consume fewer calories through healthy choices that leave you feeling satisfied while also increasing exercise and general movement to burn more calories. This one-two approach is especially important for seniors because exercise also preserves and rebuilds muscle and bone, and lowers your risk for heart disease, stroke, type 2 diabetes, dementia and some cancers.
Active seniors also live independently longer and have a reduced risk of falls.
If exercise hasn’t been part of your lifestyle until now, check with your health care provider before beginning, and start slowly. You don’t have to spend hours at the gym: Walking just 30 minutes a day, five times a week will put you on a path to a healthier body.
If you’ve exhausted all your efforts and still can’t lose weight, GLP-1 medications and bariatric surgery are options. And remember, you don’t have to do this alone. A healthcare professional can help you develop a safe and effective weight loss plan customized to meet your needs.
This content is not AI generated.
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