Losing weight can be challenging at any age, but it often becomes more difficult as we get older. There are several reasons why it may be harder to lose weight in your 70s compared to when you were younger. As we age, our metabolism slows down, meaning we burn fewer calories just carrying out basic bodily functions. Our activity levels also tend to decrease as we get older and retire from work. Additionally, loss of muscle mass and age-related hormone changes can make it more difficult to lose weight. However, weight loss is still possible in your 70s through diet, exercise, and lifestyle changes. Here we will explore why it becomes harder to lose weight as we get older and provide tips for safe and sustainable weight loss in your 70s.
Why is it harder to lose weight in your 70s?
There are several key reasons why losing weight typically becomes more challenging as we enter our 70s:
Slower metabolism
As we age, our basal metabolic rate (BMR) decreases. BMR is the number of calories your body burns at rest just to perform basic bodily functions like breathing, circulating blood, and repairing cells. This decline is mostly due to loss of muscle mass and a natural consequence of aging. With a slower BMR, you burn fewer calories per day, making it easier to gain weight if your diet and activity levels remain unchanged from when you were younger. Studies show that BMR decreases by about 2-3% per decade after age 20. This means someone in their 70s may have a BMR 10-15% lower than they did in their 30s and 40s. With a slower metabolism, creating the calorie deficit required for weight loss becomes more challenging.
Decreased muscle mass
We naturally lose muscle mass as part of the aging process, a condition known as sarcopenia. Muscle tissue burns more calories than fat tissue, so losing muscle mass contributes to a slower metabolism. Exercise helps counteract age-related muscle loss, but sedentary adults can lose 3-5% of their muscle mass per decade after age 30. Maintaining and building muscle through strength training becomes increasingly important as you age to keep your metabolism revved up. With less muscle mass, your body burns fewer calories, making weight loss more difficult.
Lower activity levels
Most people become less physically active as they age. Retirement from full-time work often means less daily movement. Age-related conditions like arthritis may make certain exercises more difficult or painful. However, staying active helps counteract muscle loss and is key for weight management. Sedentary adults have a tougher time losing weight because they burn fewer calories through physical activity. Even light exercise like walking provides metabolic benefits. But with lower activity levels, it becomes harder to tip the calorie balance into a deficit.
Hormonal changes
Hormonal changes that occur as we age can promote weight gain. For women, menopause leads to a drop in estrogen levels, which is associated with increased abdominal fat storage. Loss of muscle mass due to declining testosterone levels makes weight management harder for older men. Changes in thyroid, growth hormone, and insulin activity also occur with aging. All of these hormonal shifts make it more likely to gain fat weight, especially around the midsection, and harder to lose it.
Other factors
Beyond slower metabolism and activity levels, other factors that can contribute to age-related weight gain include:
– Consuming more calories than needed – Appetite and fullness signals may change as we age. Overeating becomes more likely if portion sizes are not adjusted accordingly.
– Making poorer food choices -Nutrition needs change as we age. Less nutrient-dense foods high in calories, salt, sugar and fat may be consumed more frequently.
– Certain medications – Some drugs like steroids, antidepressants and diabetes medications can cause unintended weight gain.
– Sleep changes – Insufficient sleep and sleep disorders negatively impact weight control hormones.
– Stress – High stress levels overactivate the stress hormone cortisol, which can drive weight gain.
– Genetics – Genes influence how easily weight is gained or lost throughout life.
– Chronic health issues – Conditions like arthritis, heart disease and stroke may limit activity, promoting weight gain.
Tips for losing weight in your 70s
While weight loss at any age requires being in an energy deficit through diet and exercise, certain strategies can help address the unique metabolic and lifestyle changes that occur in your 70s:
Focus on being active
Staying physically active is essential for counteracting the slow metabolism and muscle loss that comes with aging. Regular exercise, even just lighter activities like walking, gardening or dancing, helps maintain and build muscle while burning extra calories. Include strength training 2-3 times per week to preserve muscle mass. Also limit sedentary time by taking movement breaks.
Pay attention to protein
Getting adequate protein is crucial to prevent loss of muscle mass when losing weight after age 70. The current recommended intake is 1-1.2 grams of protein per kilogram of body weight per day for older adults. Consume lean protein sources like fish, poultry, low-fat dairy, eggs and beans. Spread protein intake evenly throughout the day for optimal muscle synthesis.
Cut calories, but don’t crash diet
To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. While a deficit of 500-750 calories per day is often recommended, you may need a smaller deficit in your 70s to avoid undernutrition. Consider a more gradual deficit of 200-300 calories per day for steady, sustainable weight loss. Severely restricting calories can backfire and cause muscle loss.
Eat plenty of nutrient-dense foods
Focus your diet on nutritious whole foods like fruits, vegetables, whole grains, healthy fats and lean proteins while limiting empty calorie foods. Get enough fiber, vitamins, minerals and omega-3 fatty acids. Watch sodium intake. A healthy diet provides enough nutrients for energy and muscle health while supporting a calorie deficit for weight loss.
Stay hydrated
Dehydration is a common issue in older adults. Drinking adequate water is important for overall health and can also help manage appetite and body weight. Aim for 6-8 cups of fluids per day. Limit beverages with added sugars like soda.
Monitor portion sizes
Consuming too many calories can sabotage weight loss. Carefully measure portions to stay within calorie needs, especially of foods high in sugar, fat and calories. Use smaller plates to prevent overeating. Portion control is key with a slower metabolism.
Keep food records
Keeping a detailed food journal can help increase awareness of dietary habits and intake. Note timing, portions, and circumstances around eating. Records provide helpful insight for modifying dietary patterns to optimize weight loss.
Address emotional factors
Emotional eating tends to increase with age. Find strategies beyond food to cope with stress, grief, boredom or loneliness. Seek counseling if necessary to develop a healthy relationship with food. Managing emotional eating can help prevent overconsumption.
Consult your doctor
Get medical guidance before attempting weight loss, especially if you have any chronic health conditions. Make sure weight loss is safe and your plan is nutritionally adequate. Ask about any medications that could affect weight. Discuss the appropriateness of weight loss supplements.
Set realistic goals
Aim to lose no more than 1-2 pounds per week through a combination of diet and exercise. More rapid weight loss can indicate muscle loss. Expect weight loss to slow down over time. Patience and consistency are key – sudden drastic measures rarely lead to lasting success.
Make sustainable lifestyle changes
View changes as permanent lifestyle adjustments rather than a temporary diet. Stay motivated by focusing on overall wellness rather than just a number on the scale. Get social support from family and friends. Changes that seamlessly fit your lifestyle have the best chance of sticking.
Sample meal plan for weight loss in your 70s
Here is a sample 1,500 calorie meal plan appropriate for sustainable weight loss in your 70s:
Breakfast (around 300 calories)
– 1/2 cup oatmeal cooked in 1/2 cup nonfat milk with 1 tbsp ground flaxseed and 1/2 cup blueberries
– 1 hardboiled egg
– 1 cup lowfat plain Greek yogurt with 1/4 cup strawberries
– Coffee or tea with a splash of milk and no added sugar
Lunch (around 400 calories)
– Tuna salad made with 3 oz tuna, 2 tbsp light mayo, celery, lettuce, tomato, mustard, and sprouts on 2 slices whole grain bread
– 1 cup low sodium vegetable soup
– 1 medium apple
– Water
Dinner (around 500 calories)
– 3 oz baked salmon
– 1 cup roasted Brussels sprouts
– 1/2 cup wild rice
– Tossed salad with 2 cups greens, 1/4 cup chickpeas, 1 tbsp olive oil vinaigrette
– 1/2 whole wheat dinner roll with 1 tsp butter
– 1 cup skim milk
Snacks (around 300 calories)
– 1 part-skim mozzarella cheese stick
– 10 reduced fat Wheat Thins
– 1 cup blueberries
– 1 tbsp natural peanut butter with celery sticks
This sample day includes a balanced mix of protein, complex carbohydrates, fiber, healthy fats and nutrients within a moderate calorie target. The meal plan provides variety and flexibility while supporting the increased protein and nutrition needs of older adults. Portions are controlled to create a sustainable calorie deficit for gradual weight loss over time.
The bottom line
There is no doubt that losing weight after age 70 can be challenging. Metabolic rate slows, muscle mass decreases, activity levels decline, and hormones change – all factors that can make weight loss more difficult. However, a healthy diet and regular exercise still work at any age. With patience and consistency, safe weight loss is certainly possible in your 70s. The key is tailoring your approach to account for the unique physiological changes that occur as we get older. Following the tips above can help you overcome the barriers to successfully lose weight and improve your health in your 70s.
