Losing weight in the elderly is not easy. When you turn 60, your body begins to undergo many changes: metabolism slows down, muscles gradually decline, thirst is no longer as pronounced, and sleep is often less deep. All of these factors make it easy to gain weight but difficult to lose it. However, this does not mean it is impossible. With a suitable, safe and persistent plan, older people can still control their weight, keep their body lighter, more flexible and healthier.
Always remember that losing weight at this age is for health, not for the number on the scale. A few small but correct changes in eating, exercising and daily activities are enough to make a big difference.
How to lose weight healthily and effectively at age 60?
Here are 7 easy ways to help:
1. Eat more protein to keep your muscles
One of the reasons why older people gain weight easily is due to muscle loss. When you have less muscle, the rate at which you burn energy also decreases, making it easier for fat to accumulate. Therefore, adding protein is an indispensable step in your weight loss plan.
You can choose healthy protein sources such as fish, eggs, low-fat milk, soy, lentils or seafood. A simple breakfast of boiled eggs, whole-wheat bread and vegetables will help you feel full longer, avoiding the feeling of hunger in the middle of the day.
A small tip: if you can’t eat much at one meal, divide your portions into smaller portions, but remember to always include at least one source of protein in each meal.
2. Do light strength training
Many people think that walking is enough, but strength training is equally important. Simple movements such as lifting light dumbbells, using resistance bands or practicing yoga or pilates can all help maintain strong muscles and bones.
If you are not used to it, you only need to practice 2 sessions/week, each session is 15-20 minutes. Combining with walking or swimming will bring optimal results without putting too much pressure on the joints.
3. Limit processed foods and sugar
One of the “silent enemies” of weight in old age is sweets and processed foods. Candy, cakes, carbonated soft drinks or pre-mixed coffee with lots of sugar all increase calories without providing nutritional value.
Prioritize fresh meals with vegetables, whole grains and fruits. If you have a sweet tooth, a piece of ripe mango or a few slices of apple will be much better than a cake.
4. Drink enough water
The older you get, the less thirsty you feel. This can easily cause the body to become dehydrated without even knowing it. Drinking enough water not only helps your metabolism run smoothly, but also helps you eat less because your stomach feels fuller.
The goal should be about 1.5–2 liters of water per day. If it is difficult to drink a lot at once, divide it into small cups throughout the day. Herbal tea or broth with meals are also good options.
5. Keep your mind relaxed, avoid stress
Prolonged stress can cause the body to produce cortisol and increase belly fat accumulation. Many older people turn to sweets or alcohol to relieve stress, unintentionally causing weight gain.
To reduce stress, you can try meditation, deep breathing exercises, reading books or simply going for a walk. Meeting friends and chatting with children and grandchildren are also effective ways to keep your mind happy and relaxed.
6. Eat lots of vegetables and fruits
A golden rule in a weight loss plan for the elderly is to increase vegetables and fruits. They are not only low in calories, rich in fiber to help you feel full for a long time, but also provide essential vitamins and minerals.
Older women should eat 2–3 cups of vegetables per day, while men need 2.5–3.5 cups. A plate of boiled vegetables, mixed salad or simple vegetable soup can make a meal lighter but still nutritious.
7. Don’t starve
Many people think that losing weight means starving. In fact, starving only slows down the metabolism, making it easier for the body to store fat when eating again.
Instead of skipping meals, reduce calories by choosing smarter foods. For example: replace white rice with brown rice, replace fatty meat with steamed fish, replace soft drinks with filtered water. This method will not cause exhaustion and will help you lose weight sustainably.
