Try to follow a healthy eating pattern rich in vegetables, fruits, whole grains, low-fat dairy, and lean proteins. Exercise and physical activity are good for just about everyone including older adults.

Aim for at least minutes of moderate-intensity aerobic activity — working hard enough to raise your heart rate and break a sweat — each week. Doing something is better than doing nothing at all.

For adults at every weight, aging is associated with muscle loss, which makes certain activities difficult. Being active can help older adults maintain muscle mass and make it easier to conduct daily activities, participate in outings, drive, keep up with grandchildren, avoid falls, and stay as independent as possible.

Think about the kinds of physical activities that you enjoy, for example, walking, running, bicycling, gardening, swimming, and dancing. Even everyday chores such as vacuuming can provide physical activity.

Then increase the length of time you exercise or add another fun activity. Talk with your doctor before starting a new or more vigorous exercise program. National Heart, Lung, and Blood Institute nhlbiinfo nhlbi.

gov www. National Institute of Diabetes and Digestive and Kidney Diseases NIDDK TTY healthinfo niddk. Centers for Disease Control and Prevention CDC TTY cdcinfo cdc. Office of Disease Prevention and Health Promotion Move Your Way odphpinfo hhs. Office of Disease Prevention and Health Promotion ODPHP odphpinfo hhs.

USDA MyPlate www. USDA Food and Nutrition Service Supplemental Nutrition Assistance Program SNAP SNAP State Directory of Resources www.

This content is provided by the NIH National Institute on Aging NIA. Lower risk of inflammation. Obesity can lead to painful skin conditions. Lower cost of living. This also results in more time to do what you would like.

Less burden on caregivers. A blunt fact of life: It is harder for caregivers to move and care for obese patients, especially during senility. Independence and aging at home can be maintained longer if you are in better health and that includes weight loss. Lower rates of depression. Losing weight can help overcome that, a vital need when senior depression rates are already tragically high.

Start with walking. There is conflict over whether walking is as good for you as running, but everyone agrees walking regularly at even a moderate pace is extremely healthy. Regular exercise. If you start feeling better, regular exercise can be extremely valuable.

There are classes all over the area for aging adults, including senior group fitness classes for people who want structure and companionship. This is especially important for older adults who are nervous about going to a gym. Portion control. You need about fewer calories a day every decade of your life, generally.

Lowering portions balances your intake with reduced activity. Eat the right foods. Part of losing weight is gaining muscle for strength and balance. But you need the energy to do so and to continue exercising.

Reducing fatty foods while increasing protein is a way to eat healthy while living a healthy lifestyle. This means adopting fruits, vegetables, whole grains, and lean meats into your everyday diet. That is unhealthy and is what leads to yo-yo diets. Keep eating nutritiously. A key to losing weight and keeping it off is adopting healthy eating as a lifestyle.

We live in a great time for healthy eating, as there are more and more healthy options in restaurants and grocery stores. Still, it can be very easy to eat unhealthily, so it is a choice every individual must make.

Institute on Aging. Search Search. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss.

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Health Conditions Discover Plan Connect. Health News Best Way for Seniors to Lose Weight? A High-Protein, Low-Calorie Diet. By Cathy Cassata on February 27, Share on Pinterest Eating more protein can make dieters feel full longer and promote weight loss. Getty Images. A high-protein, low-calorie approach is best.

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Cutting back on convenience foods and replacing them with nutritious meals and snacks that revolve around nutrient-dense whole foods is a smart way to lose weight.

Finding an exercise routine that you can maintain long term can be difficult. For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others on a regular basis.

If solo activities are more your style, try biking, walking , hiking, or swimming on your own. This may be especially true if you have family members with these conditions 30 , Tell your healthcare provider about your symptoms so they can decide the best testing protocol to rule out medical conditions that may be behind your weight loss struggles.

One of the simplest ways to ensure that you give your body the nutrients it needs to thrive is by following a diet rich in whole foods. Whole foods , including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.

In many studies, whole-food-based diets, both plant-based diets and those that include animal products, have been associated with weight loss 32 , Many studies have shown that eating fewer calories at night may help you maintain a healthy body weight and lose excess body fat 34 , 35 , A study in 1, people found that over 6 years, those who consumed more calories at dinner were over 2 times more likely to become obese than people who ate more calories earlier in the day Plus, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a group of conditions including high blood sugar and excess belly fat.

Metabolic syndrome increases your risk of heart disease, diabetes, and stroke Eating the majority of your calories during breakfast and lunch, while enjoying a lighter dinner, may be a worthwhile method to promote weight loss. Although body weight is a good indicator of health, your body composition — meaning the percentages of fat and fat-free mass in your body — is important as well.

Muscle mass is an important measure of overall health, especially in older adults. Packing on more muscle and losing excess fat should be your goal There are many ways to measure your body fat percentage. Drinks like sweetened coffee beverages, soda, juices, sports drinks, and pre-made smoothies are often packed with calories and added sugars.

Drinking sugar-sweetened beverages, especially those sweetened with high-fructose corn syrup, is strongly linked to weight gain and conditions like obesity, heart disease, diabetes, and fatty liver disease 39 , 40 , Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.

If you feel fatigued and unmotivated, taking the right supplements may help give you the energy you need to reach your goals. As you grow older, your ability to absorb certain nutrients declines, increasing your risk of deficiencies.

For example, research shows that adults over 50 are commonly deficient in folate and vitamin B12 , two nutrients that are needed for energy production Deficiencies in B vitamins like B12 can negatively impact your mood, cause fatigue, and hinder weight loss 43 , Limiting foods high in added sugar , including sweetened beverages, candy, cakes, cookies, ice cream, sweetened yogurts, and sugary cereals, is critical for weight loss at any age 45 , 46 , Not getting enough quality sleep may harm your weight loss efforts.

Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts 48 , Better sleep quality was also associated with weight loss success Aim to get the recommended 7—9 hours of sleep per night and improve your sleep quality by minimizing light in your bedroom and avoiding using your phone or watching TV before bed 51 , Intermittent fasting is a type of eating pattern in which you only eat during a specified period.

Numerous studies have shown that intermittent fasting promotes weight loss 54 , 55 , Mindful eating can be a simple way to improve your relationship with food, all while encouraging weight loss. Mindful eating involves paying more attention to your food and eating patterns.

It gives you a better understanding of your hunger and fullness cues, as well as how food impacts your mood and well-being Many studies have noted that using mindful eating techniques promotes weight loss and improves eating behaviors 60 , 61 , 62 , There are no specific rules to mindful eating, but eating slowly, paying attention to the aroma and flavor of each bite of food, and keeping track of how you feel during your meals are simple ways to introduce mindful eating to your life.

Though weight loss may seem to get more difficult with age, many evidence-based strategies can help you achieve and maintain a healthy body weight after turning Cutting out added sugars, incorporating strength training into your workouts, eating more protein, cooking meals at home, and following a whole-foods-based diet are just some of the methods you can use to improve your overall health and lose excess body fat.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Here's how to navigate empty nest syndrome, or the sadness, loneliness, and other emotional distress you may experience after your kids leave home.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 20 Best Ways to Lose Weight After By Jillian Kubala, MS, RD — Updated on February 9, Learn to enjoy strength training.

Team up. Sit less and move more. Bump up your protein intake. Talk to a dietitian. Cook more at home. Eat more produce. Hire a personal trainer. Rely less on convenience foods. Find an activity that you love. Senior Living.

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