Maintaining a moderate weight is an important part of healthy aging. Losing weight may be more difficult for some people after the age of 60. Being physically active and eating a balanced, nutritious diet can help.

Various factors can affect your weight, including age, genetics, and lifestyle. Maintaining a moderate weight is important at any age, as it can help prevent health issues such as diabetes and cardiovascular disease.

Various factors, including age, genetics, and lifestyle, can affect your weight. Maintaining a moderate weight is important at any age, as it can help prevent health issues such as diabetes and cardiovascular disease.

According to some research, people between the ages of 20 and 70 tend to lose around 40% of muscle mass. Also, after the age of 20, your metabolic rate can decrease by 2% to 3% each decade.

Metabolism is how your body gets energy from the foods you eat. This changes as you age, which means you may need to change the foods you eat and how much physical activity you get to lose or maintain a moderate weight.

As you age, the natural loss of muscle mass can also affect your weight. Loss of muscle mass is a major factor in older adults losing their physical abilities and mobility. These physical changes, along with lifestyle changes, often associated with retirement, can lead to a more sedentary life. This can affect your ability to lose weight or maintain a moderate weight.

Physical activity is an important part of healthy aging and has various health benefits at any age.

Some of the immediate benefits of regular physical activity include:

Longer-term benefits include a reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers, such as:

Adding more physical activity to your routine can also help you lose weight or maintain a moderate weight.

Other benefits of physical activity

  • Brain Health: Physical activity can reduce the risk of depression and dementia, including Alzheimer’s disease.
  • Bone Strength: Physical activity can help improve bone health.
  • Independent Living: Regular physical activity can help people live independently for longer.
  • Balance and coordination: Physical activity can help improve balance and coordination and reduce the risks of falls.

The Centers for Disease Control and Prevention (CDC) gives the following recommendations for physical activity for older adults:

  • at least 150 minutes of moderate intensity activity each week
  • at least 2 days of strengthening activities
  • additional activities to improve balance

Eating a nutritious, balanced diet can increase your energy levels and help you lose weight or maintain a moderate weight. Proper nutrition can also help prevent certain health conditions, such as:

The Dietary Guidelines for Americans notes that older adults generally require fewer calories than younger adults. However, they also need more of certain nutrients, such as protein and vitamin B12.

According to the Dietary Guidelines, the estimated calorie needs based on sex and age are:

AgeMalesFemales
61 to 65• Sedentary: 2,000
• Moderately Active: 2,400
• Active: 2,600		• Sendentary: 1,600
• Moderately Active: 1,800
• Active: 2,000
66 to 70• Sedentary: 2,000
• Moderately Active: 2,200
• Active: 2,600		• Sendentary: 1,600
• Moderately Active: 1,800
• Active: 2,000
71 to 75• Sendentary: 2,000
• Moderately Active: 2,200
• Active: 2,6000		• Sendentary: 1,600
• Moderately Active: 1,800
• Active: 2,000
76+• Sendentary: 2,000
• Moderately Active: 2,200
• Active: 2,400		• Sedentary: 1,600
• Moderately Active: 1,800
• Active: 2,000

It is important to keep in mind that if you are trying to lose weight, you may need to decrease your calorie intake and increase your physical activity levels.

A healthcare professional can advise on nutrition and physical activity for weight loss and recommend treatments if necessary.

It can be important to speak with a healthcare professional before you begin a new exercise routine or make major changes to your diet, especially if you have any underlying health conditions.

Did you know?

Medicare will help cover a nutritionist if you have diabetes, kidney disease, or have recently had a kidney transplant.

Medicare will also cover certain obesity-related treatments, such as counseling and surgery. However, it does not cover weight loss programs, and currently does not cover weight loss medications unless prescribed for a condition like diabetes.

Medicare also covers obesity screenings and counseling for beneficiaries.

Loss of muscle mass, a slower metabolism, and lifestyle changes after retirement can all make it more challenging to lose weight after age 60.

However, maintaining a moderate weight can be an important part of healthy aging. To lose weight after age 60, you may need to increase your physical activity, eat a nutritious, balanced diet, and speak with a healthcare professional.

If you have underlying health conditions, you should speak with a healthcare professional before beginning a new exercise routine or making major changes to your diet.