• Weight Management

How to Lose Weight After 60

Published: May 07, 2025
Updated: May 07, 2025
4 mins

Losing weight after 60 can feel like an uphill battle – and it's one that’s often misunderstood. While weight loss is still possible at this age, the approach needs to shift to match the body’s changing needs. 

Slower metabolism, hormonal shifts, and age-related muscle loss can make it more difficult to shed pounds, even when you're doing "all the right things." Many older adults feel frustrated when the strategies that once worked no longer deliver results. If that sounds familiar, you're not alone – and you're not out of options.

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Why Losing Weight After 60 is Different

If you’re over 60 and trying to lose weight, it’s important to understand that the process looks different than it did in your 30s and 40s. One of the biggest changes is a natural slowdown in metabolism due to a gradual loss of muscle mass over time. Muscle burns more calories than fat, so when it declines, your body doesn’t need as much energy – and extra calories are more likely to be stored as fat.

Hormonal shifts also play a major role. For women, menopause often brings a drop in estrogen, which can lead to increased fat storage around the belly. For men, lower testosterone levels may affect both metabolism and energy levels. On top of that, chronic health conditions and medications commonly prescribed after 60 – like those for blood pressure, diabetes, or arthritis – can influence appetite, energy, or weight gain. 

Physical limitations like joint pain or reduced mobility can also make regular exercise feel daunting. And emotional challenges (such as grief, loneliness, or depression) may impact eating habits in subtle ways, from mindless snacking to comfort eating.

That’s why losing weight after 60 isn’t just about eating less and moving more. It requires a more personalized and compassionate approach that prioritizes strength, energy, and over wellness.

The 5 Best-Kept Secrets to Losing Weight After 60

If traditional weight loss tips haven’t been working for you, you’re not alone. That’s why we’re sharing the 5 best-kept secrets to losing weight after 60 – especially helpful for women navigating the changes that come with aging and menopause. These strategies go beyond calorie-counting and focus on what actually works for your body now.

1. Prioritize protein and resistance training

As you age, preserving muscle becomes essential – not just for strength, but for maintaining your metabolism. Resistance training, whether it's light weights, resistance bands, or bodyweight exercises, helps prevent muscle loss and supports fat loss. Pair this with a protein-rich diet to give your body what it needs throughout the day to repair and maintain lean muscle mass. 

2. Limit sugar and ultra-processed foods

Extreme diets can do more harm than good, especially after 60. Instead focus on balanced nutrition: fiber-rich vegetables, lean proteins, healthy fats, and slow-digesting carbs. Reducing your intake of processed foods and added sugars can improve insulin sensitivity, reduce inflammation, and help regulate appetite without leaving you feeling deprived.

3. Time your meals for better metabolic health

Gentle meal timing strategies – like 12:12 or 14:10 intermittent fasting – can support fat loss and improve blood sugar control. These approaches don’t require skipping meals altogether but focus on eating within a consistent window each day. Avoid eating late at night, when digestion slows and insulin sensitivity decreases.

4. Support your hormones

Hormonal changes can significantly influence how and where your body stores fat. Women often experience increased belly fat after menopause due to lower estrogen levels, while men may notice shifts related to declining testosterone levels. If weight gain seems resistant to diet and exercise, be sure to speak to your healthcare provider about hormone-related support, whether that's lifestyle adjustments or medical therapies. 

5. Mindset and movement matter more than ever

Staying active doesn’t have to mean intense workouts. Walking, stretching, yoga, or even dancing in your living room all count. Just as important is your mindset – emotional eating, boredom snacking, and social isolation can all undermine your goals. Be sure to engage in hobbies that you find joy in to help you stay consistent and motivated over time.

Best Way to Lose Weight After 60 Based on Your Lifestyle

There’s not just one “right” way to lose weight. What works for one person may not suit another, and that’s okay. The key is finding an approach that’s manageable, enjoyable, and sustainable based on your lifestyle, preferences, and health needs.

For some, walking clubs or community fitness classes can make exercise more social and consistent. Others might benefit from meal delivery services designed for older adults, which take the guesswork out of healthy eating. If motivation is a challenge, telehealth coaching can provide personalized support and accountability from the comfort of your home.

When it comes to weight loss after 60, medical support can also be an effective option. LifeMD has a Weight Management Program that combines GLP-1 medication, lab testing, and the knowledge of leading clinicians to create a highly effective approach to weight loss. We can help tailor a diet plan that aligns with your current medications, health goals, and activity level.

Behavioral therapy can also support long-term change, helping you recognize emotional triggers and build better habits. For physical activity, low-impact options like water aerobics, Tai Chi, and Pilates can protect your joints while still building strength and flexibility.

Common Mistakes to Avoid After 60

Even with the best intentions, certain habits can quietly sabotage your progress. One of the most common missteps is skipping meals in an effort to “cut calories.” This can actually slow your metabolism and lead to overeating later in the day. It’s also a mistake to ignore strength training or rely only on cardio. While walking and other aerobic activities are beneficial, they don’t do enough to preserve the muscle mass that keeps your metabolism humming.

Another pitfall is chasing trendy diets – many of which are too restrictive, difficult to sustain, or even unsafe for older adults with existing health conditions. Fad plans may promise fast results but rarely deliver lasting change. And finally, it’s important not to overlook factors like sleep, stress, and medications. All three can influence weight gain and make losing weight after 60 more challenging if they’re not properly addressed. Focusing on the full picture – rather than just diet and exercise – can make a world of difference.

How LifeMD Can Help

If you’re struggling to shed pounds, LifeMD can help. We can connect you to a team of medical professionals who can provide guidance on weight loss strategies and, if appropriate, prescribe medication to help you lose weight effectively.

LifeMD also offers continuous support from licensed healthcare providers to help you lose weight and improve your overall health through our Weight Management Program — all from the comfort of your home.

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