Losing Weight At 60 Male: Proven Ways To Lose Weight While Getting Old

Losing weight is never an easy task. However, losing weight as an older adult is much harder than it would be if you were younger. While the process may be more difficult, it doesn’t mean you should give up. 

Research has shown that when older adults are overweight or obese, this increases their risk of illnesses such as cardiovascular disease, metabolic disease, and cancers, in addition to functional limitations, disability, and poorer quality of life (1, 2).

So how do you start losing weight at 60 male? Let’s take a look at all the tips and tricks that men at this age should do to ensure that they’re losing weight.

Why Is Losing Weight at 60 Years of Age So Hard?

There are several reasons why losing weight for men after 60 years of age is so hard. Here are some of these science-backed reasons:

• Metabolism Reduces with Age

Your metabolism or metabolic rate is the amount of energy your body burns per day to keep you alive and perform daily activities. The faster your metabolism, the faster your body burns any ingested calories, which prevents them from being stored as fat in the body.

In a study published in 2021, researchers found that the more we age, the slower our metabolic rate becomes. 

The study found that once we hit the age of 60, our BMR (basal metabolic rate – the minimum amount of calories that your body needs to perform necessary functions), as well as our TEE (total energy expenditure – total amount of calories you burn each day through rest, movement, and digestion), started to decline (3).

After 60, the rate of this metabolic rate declined by 0.7% per year on average (3). Now, if your metabolic rate decreases, this means you burn fewer calories, which results in more energy stored as fat in the body and leads to both fat and weight gain, unless you adjust your diet or physical activity. 

• Age-Related Muscle Loss

There’s no doubt that muscle mass plays a role in weight loss. The more muscle you have in the body, the more calories you burn while at rest, which can result in more weight and fat loss over time. This is one reason why overweight people who are looking to lose weight are advised to hit the weights or simply do bodyweight resistance workouts (5). 

Unfortunately, with age comes the natural process of muscle loss. Research has suggested that after the age of 30, we lose approximately 3% to 8% of muscle mass per decade and this rate of decline is even higher after the age of 60 (6).

One recent review published in the Journal of Clinical Investigation stated that by the age of 60, humans can lose approximately 0.7% to 0.8% of muscle per year and that at this age, men have 14% less leg muscle than 20-year-old men (7).

Age-related muscle loss (aka sarcopenia) reduces the metabolic rate of older men (and women), thereby making it harder for them to burn as many calories, and increases the risks of falls and vulnerability to injury, which can lead to functional dependence, disability, and a reduced quality of life (6).

• Decrease Levels of Testosterone

As women age, their estrogen levels drop, triggering menopause, and as men age, their testosterone levels drop. Lower testosterone levels contribute to alterations in body composition, diminished energy, muscle strength, cognition, and sexual function, and depressed mood (8). This is known as andropause or late-onset hypogonadism.

According to Harvard Health, testosterone levels in men start to decline after the age of 40 by a gradual decrease of 1% a year (9). This means that by the time you are 60, your testosterone levels may have already dropped to 20% below their peak, which is unhelpful news for your weight loss efforts.

Research has suggested that this hormone can play a role in male weight loss as men with testosterone deficiencies who undergo hormone therapy have been seen to experience sustainable and significant weight loss (10, 11). However, the natural decline of testosterone with aging is not the same as a testosterone deficiency. It may make it a little harder to lose weight, but it can be overcome. 

Read more: Chair Yoga Routine for Seniors: 8 Exercises for a Full-Body Workout at Home

How to Speed up Metabolism After 60

All of the factors listed above influence weight loss by affecting metabolism, which you might aim to tackle in order to help you start losing weight at 60 years of age and above. But how do you go about doing that? Here are some tips:

• Exercise

Increased physical activity is one of the best ways to speed up your metabolic rate. Exercise itself burns calories and as we’ve stated above, the more you exercise, the more muscle you can build and strengthen, which then translates into more burned calories during the day.

Remember that exercise as an older adult doesn’t have to be complicated. According to the Centers for Disease Control and Prevention (CDC), older adults are encouraged to (12)

1. Do Aerobics Exercises for 150 Minutes Each Week

This translates to around 30 minutes a day, 5 days a week of moderately paced aerobic exercises or 75 minutes a week (15 minutes a day, 5 days a week) of vigorous-intensity aerobic activity.

2. Two Days of Muscle-Strengthening Exercises

These don’t need to be anything complicated. Chair yoga for men over 60 is a good place to start. You can also do simple body weight exercises such as calf raises, wall pushups, chair squats, and seated deadlifts to increase your muscle strength.

3. Balance Exercises

Research has suggested that after the age of 60, our balance decreases by a whopping 16% per decade. This increases the risk of falls and fractures, which can decrease the quality of life for seniors. To avoid this, try simple balance exercises such as standing on one leg or just walking in a straight line.

• Hydrate

Drinking water will help you get through the workout suggested above, but it can also help you burn some extra calories. 

According to an older study published in The Journal of Clinical Endocrinology and Metabolism, drinking just 500 ml of water may temporarily increase your metabolic rate by 30%. This effect starts just 10 minutes after drinking the water and can last up to 40 minutes (13).

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

• Eat More Protein

If you’re looking for a meal plan for losing weight at 60 male, then a high-protein diet should be at the top of your list of weight-loss dietary options. Research over the years has shown that high-protein diets help with weight loss as they increase satiety, help preserve and increase muscle mass, and increase thermogenesis (the energy it takes to metabolize the protein itself) (14, 15).

In addition to lean animal protein and plant protein sources, your diet should also be rich in

1. Dark Leafy Greens and Non-Starchy Vegetables

They are rich in antioxidants that are good for your health, contain fiber which is great for easy bowel movements, and are low in calories, which is a good option for any weight loss diet (16).

2. Healthy Fats 

They can be found in olive oil, canola oil, peanuts and other nuts, peanut butter, avocado, and fatty fish such as salmon, sardines, and mackerel. These fats are great for the cognitive and overall health of seniors (17).

3. Whole Grains 

Options include whole-wheat bread and pasta, oats, quinoa, barley, and brown rice. Research has linked the consumption of whole grains to reduced risk of obesity or weight gain, cardiovascular disease (CVD), including coronary heart disease (CHD), hypertension, stroke, and some cancers, in addition to improved gut health and lower mortality rate (18, 19).

4. Fruits and Dairy  

Like vegetables, the former helps provide your body with important antioxidants, nutrients, and fiber, particularly if you eat the whole fruit. Dairy provides calcium for bone preservation and is a source of protein. If you don’t or can’t consume dairy, be sure to try fortified plant-based dairy alternatives such as soy, oat, or almond milk (20).

• Sleep More 

According to the National Institute on Aging, older adults require 7 to 9 hours of interrupted sleep a night (21). 

Unfortunately, many don’t sleep this much due to issues such as illness, pain, and even medication they may be taking. Sadly, this is bad for their metabolism and weight loss efforts (21).

Research has shown that sleep deprivation and other sleep issues slow your metabolism and increase hunger and cravings, which isn’t helpful for your weight loss efforts and may increase the risk of certain chronic diseases over time (22, 23).

Read more: Intermittent Fasting for Men Over 70: Benefits, Tips, and Best Practices

What Foods Should Men Avoid After 60?

The National Institute on Aging recommends that older adults should avoid foods that are high in added sugars, in addition to those that are high in sodium and saturated fats. The organization also states that older adults should avoid alcohol altogether. However, if they must consume it, it should be done in moderation. Men should have two drinks or less per day, while women are only advised to have one drink or less a day (20, 24).

How Many Calories Should a 60-Year-Old Man Eat to Lose Weight?

According to the Dietary Guidelines for Americans 2020 – 2025, men aged 61 to 70 should consume 2,000 to 2,600 calories a day to maintain their weight, depending on their level of physical activity and other individual factors (25). 

For weight loss, research recommends eating 500 to 750 calories fewer than your daily needs (26). Men aged 60 and above should estimate their individual energy needs  and reduce this number by at least 500 in order to start losing weight.

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How to Lose Belly Fat for Men at 60

The best way to burn belly fat is through exercise and a healthy calorie-deficit diet. 

Your workout routine can include resistance exercises with just your body weight, light weights, or resistance bands, and cardio workouts such as walking, hiking, swimming, or water aerobics, and if your knees can handle it, some jump rope.

If these exercises are too much for you, try Pilates for beginners over 60. Pilates is much easier on your joints and also helps burn a good number of calories per session.

Check out our article on intermittent fasting for women over 60 to see how you can use this eating pattern to help with weight loss.

The Bottom Line

When it comes to losing weight at 60 for men, the process may be more difficult than when you were younger, but it’s not impossible. If you’re an older man who hopes to lose weight, don’t be discouraged by all the obstacles that stand in your way. With dedication, some changes to your lifestyle and diet, and a little patience, you’ll be able to reach your goals.