The struggle to lose weight when you are over 60 is real

Losing weight when you are in your 60s is different from losing weight in your 20s and 30s, due to your hormones slowing down as your metabolic rate decreases with age. The reduction in hormones, specifically human growth hormone and testosterone, cause a loss of muscle mass. As a result weight loss becomes more difficult to burn off those extra calories.

The most effective tactic to lose weight over 60

Firstly, thanks to a new study published in Annals of Nutrition and Metabolism found that by following a low calorie, high-protein diet, when you are over 60 can effectively lose weight and reduce body fat while still keeping muscle mass and maintaining healthy bones, ref.

The results of the study found that participants lost about 8 kilos more than the control group. 87% of the weight loss was fat, and they also maintained their muscle mass and preserved bone mass. At the same time, they reduced their risk of diseases such as diabetes and stroke. Areas where the fat was lost:

  • Stomach 
  • Hips 
  • Thighs 
  • Bottom

How to get the best 60 plus years

To get the most out your 60’s and beyond consider my “four pillars of health” designed to build a solid foundation and keep your “health span” going for as long as possible. Your “health span” is the length of time of activity where your health does not stop you from enjoying what life has to offer. So, here are my “four pillars of health” that I recommend to my patients:

  • Diet is essential to maintain proper nutrition to keep the cells functioning at their optimum level. Also, it would be good to incorporate a diet that reduces heart disease and diabetes, for that I would recommend the Mediterranean diet
  • Exercise to strengthen and build muscle mass. As well using weights to build bone density, there is emerging evidence for build density with weights, ref. It would be wise if you are starting with weights that you seek the professional guidance of an exercise physiologist.
  • Lifestyle an active lifestyle helps to normalise hormones and reduce stress. Activities like gardening, meditation, study, hobbies or interests, adequate sleep, social connections all play an essential role in your overall health and feeling of wellbeing.
  • Supplementation nutritional science has come along way in the last 50 years. Vitamin and minerals deficiency do occur in our modern lifestyle. It is wise to assess nutrients deficiency before you embark on supplementation. Check with your health care professional for any nutrient-drug interactions if you are taking prescription medication. All that being said here are my supplement recommendations for maintenance: 
    • Fish Oils, studies show that omega 3 supplementation reduces the risk of stroke, ref
    • B. Vitamins – supports healthy cognitive function in older adults, ref.
    • CoQ10 may also help with muscle growth and muscle strength, ref.

Prevention is better than cure, diet, exercise, lifestyle and supplementation are all pieces of the puzzle that fit together to maintain a healthy life. 

P.S. Are you inspired and feeling passionate about this article? Let me know, I would love to hear from you. Furthermore, if you think of a friend or someone special that you would like to read this story… feel free to share it with them, it might be the change they are looking for. Ultimately, my goal is to provide you with the knowledge to make an informed decision on the way to best support your health goals.

If there are any aspects of your diet or health, you would like to discuss or clarify. Contact us through this website or if it is of a more private nature contact me directly.

In wisdom and good health
Phone: 0409 278 320

Written by: Brendon Groves Clinical Naturopathic Practitioner and Founder of Groves Naturopathics
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