Weight Loss for Seniors Over 70 – All the Secrets Uncovered

Obesity among seniors is a worldwide growing concern.

Recent reports indicate that over 30% of US adults 65+ have a body mass index of 30.0 or higher based on reported height and weight.

For optimal health, your body mass index should be between 18.5 and 24.9, but the average BMI in seniors has increased since 2011.

One of the most prevalent complications of obesity in this population percentage is metabolic syndrome, which increases the risk of heart disease and type 2 diabetes (1, 2)

These are all valid reasons to want to make a change.

And you can start here as we cover weight loss challenges for seniors and practical ways to help you reach your goals.

What is the Best Weight Loss for Seniors Over 70?

Reaching a healthy weight is more about overall health than looks.

Evidence shows that when older adults combine diet and exercise for weight loss, the results include:

• Increased walking speed
• Improved cardiovascular fitness
• Reduced inflammation symptoms (3) 
• Better management of blood glucose and pressure levels

But losing weight at 60 male or female feels complicated when you don’t know where to start and you’re dealing with health issues to begin with.

Our Basal Metabolic Rate (BMR) and Total Energy Expenditure (TEE) decrease as we age.

The basal metabolic rate is the minimum energy we need for essential bodily functions while resting, and it’s affected by factors we cannot change, such as height, age, gender, and weight. 

Our Total Energy Expenditure, on the other hand, is the total energy our body burns including the BMR value and our physical activity levels (4).

But don’t get discouraged. 

While challenging and more complex than when you were younger – you can get the body you want.

BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!

These are the 5 Best-Kept Secrets to Losing Weight After 60

Setting Realistic Goals

A plan is essential for success. 

Set realistic goals with the help of a healthcare professional for personalized insights into the pros and cons of different approaches and what factors influence your journey (5).

Using the Body Mass Index (BMI) as a health indicator is common. Yet, as we age, we lose muscle mass. We must consider this when delimiting a healthy BMI for seniors (6). 

Some evidence has linked a BMI of 25 to 29.9 to lower mortality rates in seniors. 

So, a better approach is to focus on overall health and body composition instead of just the number on the scale.

A gradual weight loss of 5-10% while maintaining muscle mass with strength exercises will work (7).

Remember, muscle burns more calories than fat, and strength training is the best way to build muscle.

Regular Physical Activity

Regular physical activity is crucial. However, movement can become a hassle due to mobility issues and body pain.

Regular exercise for seniors helps:

• Reduce the risk of falls
• Improve balance and overall health
• Maintain muscle mass and bone density

If exercising alone is not your thing, consider joining a senior fitness program to help with consistency and community (8, 9).

Small habit changes work best. 

Start by:

• Increasing your daily walks
• Consider light and moderate-intensity exercise
• Aim for 30 minutes most days of the week
• Incorporate movement activities you enjoy and can do regularly without overexertion (10).

Read more: Vitamins for Seniors Over 70: Which Ones Do You Really Need?

Pay Attention to Nutrients and Protein

It’s no mystery that having a balanced diet with all three macronutrients (protein, carbs, and fat) is essential for overall health and well-being, but high-protein diets are one of the best options to help with:

• Weight management
• Muscle mass loss
• Overall health

Sarcopenia, also known as age-related muscle loss, has a domino effect on senior’s weight management (11,12).

While this is a natural part of aging, being physically active and following a healthy diet can help slow down muscle loss and maintain quality of life.

Having adequate protein will provide the essential amino acids needed to:

• Repair tissues
• Maintain muscle mass
• Protect your immune system
• Keep you feeling fuller for longer (13)

Older adults should aim for a daily protein intake of around 1.2 grams per pound of body weight.

For example, a 70-year-old woman of 150 pounds, or 68 kg, can eat around 82 grams of protein daily.

Ensure you also get enough of the essential vitamins needed for older adults, such as:

Vitamins A, C, D, E, K, and B vitamins, such as B12, keep your body working as it should.

Consume foods fortified with vitamin B12, such as cereals, or talk to your doctor about taking a B12 supplement and getting protein intake advice (14).

Maintain a Calorie Deficit

The ideal weight loss for seniors over 70 meal plan involves focusing on your calories.

When movement feels like too much because of aches and pains, dial in on your food.

• Protein with every meal: lean meats, fish, eggs, beans, lentils, and tofu.
• Add sliced fruits and vegetables to meals and snacks. There are lots of pre-cut fruit and vegetable varieties for your convenience.
• Allow treats and carbs in moderation to avoid binges (15).

This type of weight loss diet plan for 70 year-old woman or men is simple.

But many restrict their diets, thinking you should be eating a 1,200 calorie diet for 70 year old woman with no exceptions.

Your body needs enough daily fuel, especially for busy grandmas and grandpas.

Base your calorie goal on how active you are.

Your daily calorie number or weekly average could be between 1,500 – 1,800, depending on your amount of movement and energy needs.

Find your general calorie goal with our app (16).

Drink More Water

Drink 64 ounces of water daily to avoid confusing thirst for hunger.

Get water from foods rich in water, like cucumbers, grapes, and tomatoes.

Check your urine color: pale yellow indicates adequate hydration (17).

Finding out how to lose weight at 70 years old man or how to lose weight at 70 female, is easier than you thoght.

Add these foods to your diet and maintain a calorie deficit so you can be losing weight after 70 without trying.

Read our article about the benefits and cons of intermittent fasting for seniors (18).

Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app—all at your fingertips, start transforming your life now!

What Is Considered Rapid Weight Loss in the Elderly?

Rapid and unintentional weight loss is considered 5% or more pounds lost in 6-12 months. 

However, no specific guidelines evaluate and manage unintentional weight loss in older adults (19).

Unintentional weight loss in the elderly can be a sign of underlying health issues including: 

• Medication side effects
• Functional decline
• Chronic diseases
• Higher morbidity
• Depression
• Mortality
• Stress

If you’re experiencing unintentional weight loss, consult your doctor to rule out any underlying medical conditions.

What is the Best Way for A 70-Year-Old Woman to Lose Weight?

As we get older, we start to lose muscle mass, which makes us less efficient at burning calories, meaning our metabolism is slower (4). 

As mentioned before, setting realistic goals, being physically active, and focusing on high-protein diets are vital to achieving a healthy weight as we age.

But there is more than diet and exercise regarding weight loss. 

Adequate sleep and stress management play a huge role in your success.

Sleep Quality and Weight

Sleeping 7 to 8 hours is crucial for helping regulate your metabolism.

Experts have linked poor sleep quality to cortisol increase, the stress hormone. This connection increases appetite and gradual weight gain (20).

Moreover, sleep deprivation contributes to insulin resistance, a risk factor for diabetics, and could affect cognitive function, increasing the risk of accidents.

Seniors’ sleep patterns often change, and they have difficulties falling asleep or staying asleep through the night. 

Having a regular relaxing bedtime routine, like taking a bath or listening to calm music, and the same schedule, as much as possible, can help set a rhythm for your body and brain for sleep.

Stress Management and Weight

Some changes may add stress as we age, such as losing our routine when we retire, children moving away, or spouses and family members passing away (21, 22).

Stress may trigger emotional eating, and when this happens, we often choose unhealthy food, potentially contributing to weight gain.

Less movement is another side effect of stress as we struggle to cope. 

Isolation during stressful times should not be a long-term solution. It’s crucial to maintain our social connections and engage in activities we enjoy to help our minds avoid stressful thoughts while providing a sense of purpose (22).

Read more: Chair Yoga for Women Over 60: Overall Benefits and Simple Movements

How Many Calories Should a 70-Year-Old Woman Have a Day to Lose Weight?

How many calories a 70-year-old woman should have varies according to several factors such as height, weight, activity level, potential diseases, and overall health. 

As we age, our dietary needs including energy requirements, change.

As a general guideline, a moderately active 70-year-old woman should have a calorie intake of about 1800 calories. 

How do you know if you’re moderately active? 

If you engage in physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 mph (in addition to your activities of daily living) you are considered moderately active (23).

Your particular requirement may be higher or lower, so consulting your healthcare provider for personalized advice is always a good call.

Why Am I Losing Weight But My Stomach is Still Big?

As we age, our body composition changes, and we may experience a loss of muscle mass while gaining fat. 

We also tend to store more fat in different areas than before, with the tummy being a common problem.

A great way to prevent this is to have an exercise plan incorporating aerobic exercise and strength training to avoid muscle mass loss and improve body composition. This exercise routine, paired with a high-protein balanced diet, is one of the most helpful approaches.

FAQs

• What is the best breakfast for seniors?

A healthy breakfast for seniors should be rich in protein and fiber to start the day with enough energy. 

Ensure adequate protein intake to keep you full until the next meal. 

Oatmeal or Greek yogurt with fruits and nuts or scrambled eggs with whole-grain toast are great options.

• What is the best dinner for seniors?

Adding protein-rich foods, whole grains, and plenty of vegetables for a satisfying and healthy meal is the best option. 

Some examples of a balanced dinner for seniors are grilled chicken or fish with roasted veggies and brown rice, lentil soup with a whole-grain bread roll, or vegetable and chickpeas stir-fry with quinoa or whole-wheat noodles.

• How many eggs a week should a senior eat?

While individual needs vary, seniors usually eat up to 2 eggs daily. 

Dietary cholesterol tends not to have as large of an impact on blood lipid levels as we once thought. However, if you have high cholesterol levels or other heart conditions, it is best to consult your healthcare provider or a registered dietitian about your individual needs.

• Are bananas good for the elderly?

Bananas are a fantastic fruit for anyone. They have potassium, which is beneficial for blood pressure regulation. They’re also a great energy source to replenish you after exercise. However, bananas probably won’t be your first fruit choice if you must limit your potassium intake due to kidney issues.

The Bottom Line

Weight management is essential for seniors. 

It helps improve overall health, reduce the risk of chronic diseases, and enhance our quality of life. 

While weight loss can be challenging at any age, it’s significant for seniors who may face unique health and physiological changes. Consider a healthcare professional before starting any new weight loss program, especially if you have underlying health conditions.