You’re never ‘too old’ to lose weight, get fit, and enjoy life. Losing weight isn’t just about running long distances on a treadmill or lifting heavy weights at the gym. There are many sustainable ways to lose weight whilst enjoying your life. Most start with getting active, eating better, and sleeping well. Small changes that will go a long way.

Introduction

Gaining weight is usually a gradual process resulting from modern-day lifestyles and unhealthy habits, leading to an accumulation of extra fat accumulates around our bodies. In the United Kingdom (UK), around one in four adults live with excessive body fat (obesity). Obesity can have a detrimental impact on your overall health, from Type 2 diabetes to coronary heart disease, to even some types of cancers and strokes. Being overweight can not only impact your physical health but can also affect your quality of life, including a negative impact on your mental health (i.e., depression) and self-esteem. 

How do I know if I am obese?

Body Mass Index (BMI) calculator uses your height and weight to check whether you are a healthy weight. To calculate your BMI, your weight in kilograms is divided by your height in meters square. To calculate BMI, the NHS has a health assessment tool that can be used to determine if you are a healthy weight for your height. 

Once you have figured out your BMI, you can use the following to determine your weight category: 

• If your BMI is below 18.5, you are in the underweight category
• If your BMI is between 18.5 and 24.9, then you are in the healthy weight category
• If your BMI is between 25 and 29.9, you are in the overweight category
• Anything above 29.9, you are in the overweight category

How accurate is the BMI calculation?

The NHS health assessment tool is a great at-home method for assessing if you are within the healthy weight range. The assessment tool can provide an accurate BMI result while also considering the variations in your body shape. The BMI test may also ask for your ethnic background for a more accurate score. For example, if you are from an Asian, Black, or Middle Eastern background, then you may need to use a lower BMI score to measure if you are overweight or obese. 

• If your BMI is within 23-27.4 then you are in the overweight category
• If your BMI is within 27.5 or above then you are in the obese category

Your ethnic group is important for the measurement of BMI as it can also make you more prone to some diseases linked to being overweight/obese. For example, individuals from a South Asian background, who have a BMI of 23, may be considered healthy but may be more likely to develop particular health problems (i.e., diabetes), due to their genetics. Healthcare professionals may be able to provide you with a more accurate range of BMI calculations.

Two types of fat

To understand how to lose weight, we must first understand that there are two types of body fat: Subcutaneous and Visceral. The amount of subcutaneous fat is usually determined by your genetics, however, too much subcutaneous fat can be a sign that you have too much visceral fat in your body. Visceral fat is usually determined by diet and exercise, it is the fat that when accumulated (i.e., when you are overweight/ obese) can result in other health complications such as diabetes and high blood pressure. 

The importance of maintaining a healthy weight

Maintaining a healthy weight is vital for your overall health and well-being as it can not only impact your physical health but can also affect your mental health (i.e., depression) and self-esteem. While some levels of fat in your body are healthy, it is important to reduce excess visceral fat surrounding your organs. A useful way to know if you are within the healthy range or not is to measure your BMI. While BMI is an accurate form of measurement of your health, it is important to know that despite being within the healthy range, some ethnicities have a higher prevalence of developing certain types of diseases. 

Understanding your body in your 60s

Losing weight in your 60s can be difficult, as the interventions that work in younger adults may not be translated into older individuals. Numerous challenges come with weight loss in your 60s, including: 

Body composition changes 

As you grow older, your body composition changes, your body accumulates more fat and deposits it around the middle, whilst losing muscle mass. As you are transitioning into older age, your body naturally increases body fat until you are in your 80s. Thus, you may find it difficult to lose weight in your 60s, due to the changes in your body composition. Despite this, it is not impossible to lose weight. 

Metabolism and hormonal changes 

At the age of one, your metabolism peaks, and babies can burn calories 50% faster than adults. From childhood to roughly 20 years of age, your metabolism gradually declines and remains stable until your 60s. From your 60s, your metabolic rate starts to decline again.² A slower metabolism means that your body will take much longer to digest and process the food you eat, therefore, you may end up gaining weight, as your body is slower to break down the food you ate.

As you grow older; your hormones may also slow down, especially in women. According to the British Menopause Society, weight gain is one of the most common side effects of menopause and perimenopause. An average woman may gain up to 1.5 kgs per year during perimenopause in an average of up to 10 kgs by the time menopause is reached. The weight gain is due to a decrease in oestrogen levels which increases the levels of visceral fat, concurrently, like men, metabolic rate decreases along with lean muscle mass. 

Muscle loss 

Sarcopenia is a term used to describe the involuntary loss of muscle mass, strength, and function associated with ageing.³ As you age, your muscles change at a cellular, biochemical, and metabolical level. At a cellular level, there is a reduction of muscle fibres; biochemically, there is a decline in the essential protein synthesis which is essential for muscle structure and function; and metabolically, there is a decrease in the energy production and efficacy of performing muscles. Despite experiencing muscle loss as a natural phenomenon of old age, studies have shown that these muscle changes can be counteracted by exercise.³ 

Other health conditions 

As you get older, you are more likely to develop other health conditions that can impact your ability to lose weight. Comorbidity (occurrence of multiple diseases) is associated with age.⁴ Due to being affected by numerous diseases (i.e., high blood pressure, osteoarthritis, diabetes etc), it may be more difficult to maintain a healthy weight. 

Importance of sustainable and healthy approaches

A sustainable way to lose weight does not have to include going to the gym every day and eating foods you do not enjoy. In fact, having a sustainable and healthy approach can help you lose weight and stay healthy. 

Losing weight can be as simple as being mindful of what you eat, and being aware of the energy (calories) you consume. Essentially, the food you eat gives your body the energy to perform various functions, from breathing or going on a walk to engaging in strenuous activities. All these activities require energy, which comes from the food you eat. However, if you consume more calories than you burn, the excess energy gets stored in your body as fat. This excess fat is stored in the body as visceral fat. 

On average, your daily calorie needs depend upon your age, weight, height, and level of physical activity etc. However as a guide: 

• Women should consume around 2,000 calories per day
• Men should consume around 2,500 calories per day

If you are trying to lose weight, your aim should be to burn off more calories than you consume. 

Being mindful of how many calories you put into your body

If you are trying to lose weight, try being mindful of what you put in your body. According to the NHS, one pound of fat contains 3,500 calories, so by cutting down your calorific intake by 500 calories per day, you should lose around one pound per week. One pound per week is a healthy level of weight loss. While one pound per week does not seem much, being consistent will make a huge impact in the long run. 

Being mindful of how many calories you put in your body may seem daunting, here are some tips to help you cut down on your caloric intake without having a massive impact on your life. 

Swapping out high-calorie food/drinks for a healthier alternative 

Rather than having a snack/meal or a drink that is high in calories, you may opt for a healthier alternative. Some examples include: 

• Swapping out your latte with a black coffee (add some low-calorie sweetener to sweeten your coffee) 
• Replacing your chocolate ice cream with a fruit (i.e., strawberries)
• Replacing your full-fat fizzy drink with sparkling water 
• Replacing your pudding with fruit 
• Replacing your full-fat fizzy drink with a lower calorific drink (i.e., replacing your full-fat Coke with Coke Zero)
• Snacking on nuts/ air-popped popcorn rather than crisps 
• Replacing your whole milk with semi/skimmed milk 
• Opting for air-fried meals over deep-fried meals (i.e., deep-fried chicken to air-fried chicken)
• Picking leaner meat (i.e., chicken, turkey, fish) over fattier meat or picking meat that is lower in fats (i.e, reduced fat on packaging)

Eating a balanced diet 

Eating a balanced diet is a great way to lose weight because it provides the energy you need to keep yourself active throughout your day along with delivering the nutrients you need to keep your body strong and healthy. The NHS has the Eatwell guide which splits the food and drink we consume into five main food groups: 

• Fruit and vegetables 
• Carbohydrates/ starchy foods
• Proteins 
• Dairy 
• Fats 

Fruits and vegetables 

Incorporating more fruits and vegetables can be easier than you think. On average, we should aim to eat at least 5 portions of a variety of fruits and vegetables a day, which should equate to approximately a third of our daily food intake. The fruits and vegetables can be fresh, frozen, tinned, dried, or juiced. However, it should be noted that if you are drinking fruit juice and smoothies, try to limit yourself to a combined total of 150 ml per day. Fruits and vegetables are a great source of vitamins, minerals, and fibres, which is a great way to incorporate a varied and balanced diet. 

Carbohydrates/ starchy foods

Carbohydrates and starchy foods should also equate to about a third of your daily food intake. Carbohydrates and starches are not necessarily a bad thing, these types of food are the main source of energy and nutrients for our bodies. Starchy foods include foods such as potatoes, bread, rice, pasta etc. 

If you want to go for healthier starchy options, then you may want to opt for whole grain varieties (i.e., wholegrain pasta, rice etc.), which will provide you with a great source of fibre. Fibre is essential for your gut to work properly, it can help with constipation, give you better digestive health, reduce the risk of cardiovascular diseases, improve your blood sugar levels, and help in weight management. 

Proteins

Adding protein into your diet is essential, especially as you are transitioning into your 60s or are in your 60s. As you age, you undergo sarcopenia (involuntary muscle loss), so protein is a key nutrient your body requires as you age.⁵ Increasing your protein intake may help improve your muscle health, prevent sarcopenia, maintain energy levels, and help with weight management.⁵ When choosing your protein, try to choose lean cuts of meats and mince, whilst reducing your intake of red and processed meats (i.e., bacon, sausages). Try to aim for at least two portions of fish per week, with one portion of fish being of the oily variety (i.e., salmon, sardines or mackerel). If you prefer to go for a vegetarian option, pulses (i.e., beans, peas, and lentils) are also a great source of protein, as they are low in fat whilst being a good source of fibre and protein. 

Dairy

Dairy is a great source of calcium. Osteoporosis is a health condition which results from weakened bones, making them more fragile and likely to break. As you age, (especially women), you may experience reduced bone density and develop osteoporosis, making you susceptible to bone fractures. Incorporating calcium (i.e., milk, cheese, yoghurt) helps in maintaining bone health and may reduce the chances of bone breakage. For a healthier alternative to full-fat milk, try low-fat milk (i.e., skimmed or 1% fat), cheese, or yoghurt. 

Fats 

In moderation, small amounts of fat are essential for a healthy and balanced diet. Fats are a great source of essential fatty acids, which the body cannot produce on its own. Moreover, fats can help in the absorption of essential vitamins such as vitamins A, D, and E. 

There are two types of fats: saturated and unsaturated fats. Essentially, you should incorporate more unsaturated fats into your diet compared to saturated fats. 

Foods high in saturated fats include: 

• Fatty cuts of meat 
• Butter, ghee (clarified butter), and lard (pork fat)
• Chocolate
• Biscuits, cakes, and pastries 

Foods high in unsaturated fats: 

• Olive oil, sunflower oil, avocado oil (vegetable-based oils)
• Avocado
• Some nuts (i.e., walnuts, almonds, cashews and peanuts).

Being active

Exercise and physical activity 

Despite the numerous challenges that come with weight loss in your 60s (i.e., body compositional changes, metabolic and hormonal changes, muscle loss and comorbidities), it is still important to exercise and participate in physical activities.³ Exercising and/or incorporating physical activity in your daily life can help you lose weight, manage comorbidities related to your age, reduce muscle loss, and maintain your metabolic and hormonal balance. Being active is not only good for your physical health but also great for your mental well-being.

Being active, along with maintaining a balanced, healthy diet is an effective way to lose weight. According to the NHS, it is recommended that all adults complete at least 150 minutes of moderate aerobic exercise per week. Aerobic exercise can include anything from walking, swimming, and yoga to even vigorous housework where your breathing is slightly increased but you can still talk. 

Alternatively, you can also complete 75 minutes of vigorous exercises, such as running or playing football, which increase your breathing making it difficult to talk. These activities can be split into more manageable workouts throughout the week (i.e., 30 minutes of aerobic exercise over five days of the week). The NHS also recommends that you include strength and balance exercises in your week to keep your muscles, bones, and joints strong. Studies suggest that working on strength training can help counteract sarcopenia.^3,6 

Being active can also help with age-related comorbidities such as: 

• Arthritis
• Back pain 
• Cancer
• Dementia 
• Depression and anxiety 
• Diabetes 
• Heart disease 
• Osteoporosis 

Summary

Gaining weight is usually a gradual process, often resulting from modern-day lifestyles and unhealthy habits. As a result, extra fat accumulates around our bodies. Body Mass Index (BMI) uses your height and weight to determine whether you are healthy or overweight. Typically, an adult with a BMI over 25 is considered overweight. However, individuals from non-white backgrounds with a BMI of 23 may be at a healthy weight but may more likely be at risk of developing particular health problems such as diabetes, due to their genetics. Thus, maintaining a healthy weight is vital for your overall health and well-being as it can not only impact your physical health but can also affect your mental health and self-esteem. 

Losing weight in your 60s can be difficult as the interventions that work in younger adults may not be translated into older individuals. Numerous challenges come with weight loss in your 60s, such as body composition changes, metabolism and hormonal changes, muscle loss (sarcopenia), comorbidities etc. Nonetheless, eating a balanced diet is a great way to lose weight as it will provide you the energy to stay active throughout your day and supply all the nutrients you need for your body to stay strong and healthy. A balanced diet includes fruit and vegetables, carbohydrates/starches, proteins, dairy, and fats. To lose weight, aim to burn off more calories than you consume.

To burn off excess calories, you can incorporate 150 minutes of moderate aerobic exercise per week or 75 minutes of vigorous aerobic exercise. Being active can also include doing chores where your breathing is slightly elevated but you can still talk normally. Regular physical activity can not only help mitigate muscle loss along with other challenges that come with getting older.