Losing weight after 60 is not a race, but a gentle, patient and loving journey with your own body.
After the age of 60, many people find that their bodies are no longer the same as before. Just eating a little bit more will cause weight gain, while losing it becomes difficult. The reason lies in the body’s natural changes: metabolism slows down, muscle mass decreases, and hormones are no longer as active as before. This makes maintaining balance a real challenge.
However, losing weight after 60 is not impossible. As long as you apply safe and sustainable strategies, older people can still achieve a lighter figure, while improving cardiovascular, bone and mental health. The important thing is not to lose weight quickly, but to lose weight to live a healthy and happy life.
What is the best weight loss strategy after 60?
Here are the top 5 strategies:
1. Understand your body before you start
After 60, each person’s body will react differently to eating and exercising. Some people gain weight easily in the abdominal area, while others worry about joint pain when exercising. Therefore, the first step is not to run straight to the park to exercise, but to have a general health check.
An appointment with your doctor will help you know your blood pressure, blood sugar, cardiovascular, and bone and joint health. If you have osteoporosis or a history of heart disease, your weight loss strategy will need to be adjusted accordingly. This is the foundation to help you choose the safest path.
2. Nutrition is the foundation of sustainable weight loss
Many older people think that to lose weight, they have to “go on a strict diet”. In fact, this can cause the body to lose nutrients and weaken health. Instead of cutting out completely, focus on eating enough nutrients and eating smart.
A balanced meal should include lean protein (fish, eggs, chicken breast, tofu), plenty of green vegetables and fresh fruit, along with whole grains for fiber. Protein is especially important because it helps maintain muscle. And this is essential at this age.
Try replacing your evening bowl of white rice with a small portion of boiled sweet potato and steamed vegetables. When you crave something sweet, instead of candy, choose an apple or a few slices of ripe mango. Such small changes help you maintain energy and create a slight calorie deficit without feeling tired.
A little tip: divide your meals into 4–5 small meals a day instead of three large meals. This way your body won’t get too hungry, thereby reducing the risk of overeating at one time.
3. Exercise appropriately but regularly
Many people think that exercising at 60 is too late, but in fact, the older you get, the more important it is to exercise.
You don’t have to jog or lift heavy weights. Just walking 20–30 minutes a day can help burn calories, improve blood circulation and protect the heart. If you like water, try swimming or taking a water aerobics class, which is both gentle on the joints and effective.
In addition, adding a little strength training such as using resistance bands or light hand weights (1–2 kg) a few times a week will help maintain muscle. More muscle means a better metabolism, the body burns calories more effectively even when resting.
If your knees are weak, light yoga or tai chi are great options, both to increase flexibility and support a relaxing spirit.
4. Sleep and spirit
You may be surprised, but lack of sleep is also one of the reasons why weight is difficult to control. When you sleep less, the body will produce more hormones that cause cravings, especially cravings for sweets and starches.
At age 60, a deep sleep of 7-8 hours per night not only helps restore energy but also supports the weight loss process. To sleep better, try turning off electronic devices at least 1 hour before going to bed, listen to soft music or drink a cup of warm herbal tea.
In addition, prolonged stress can easily make you turn to food as a way to relieve stress. Meditation, deep breathing or simply chatting with friends and children can help relax the mind and keep the weight stable.
5. Think positively, lose weight to be healthy
At age 60+, the important thing is no longer the number on the scale, but the quality of life. You don’t need to lose dozens of kilos to feel healthier. Just losing 5-10% of your body weight can significantly reduce the risk of heart disease, diabetes and high blood pressure.
The important thing is that you still feel full of energy to go for walks with friends, play with your grandchildren or enjoy trips with your family. That is the true meaning of sustainable weight loss.
