Losing Weight Over 50: What Changes and What to Do

The short version

Metabolism is fairly stable until about 60 and falls slowly after that, once adjusted for body size.
Muscle loss is the main concern, so eat enough protein and do strength training.
Going slowly is especially worthwhile, because rapid loss can cost you muscle and bone.
Losing weight without trying is a red flag at any age, and it matters even more when you're older.

What really changes

Your metabolism, less than you'd think. A large study of over 6,000 people found that metabolism, adjusted for size, holds roughly steady from age 20 to 60, and drops slowly after. So "my metabolism crashed at 45" isn't quite accurate.

Muscle. Adults can lose muscle gradually from midlife onward, especially if they're inactive. This is called sarcopenia. Less muscle means less strength, and more risk of falls and frailty.

Activity. Joint pain, busy schedules and old injuries can all add up to less movement.

Hormones, sleep and medications. Menopause, lower testosterone, poor sleep and medications that cause weight gain all become more common. See menopause and medications.

Your priorities

1. Strength training comes first

This is the most important thing on the list. In a trial of older adults with obesity who were dieting, a combination of aerobic and resistance exercise improved physical function the most, and people doing resistance exercise kept more muscle and bone than those who only did aerobic exercise.

Train twice a week, or three times if you can.
Start with these basics, or a chair-based routine if you need one.
Ask about a physical therapist if you have an injury or a joint problem.

2. Eat enough protein

Older adults may need more protein than younger people, because the body becomes less efficient at using it. Experts suggest at least 1.0 to 1.2 g per kg of body weight a day, or more when you're losing weight or have an illness. That's about 70 to 100 grams for many people. Distribute it across meals. More on protein. If you have kidney disease, ask first.

3. Go slowly and aim for moderate loss

A gentler deficit, of about 250 to 500 calories a day, protects your muscle better. Crash diets are a particularly bad idea here.

4. Don't forget balance

Practice balance a few times a week. Tai chi, standing on one foot near a counter, and heel-to-toe walking all count. Falls are a leading cause of injury for older adults.

5. Pack nutrients into fewer calories

As calorie needs fall, nutrient needs don't. Pay attention to:

Protein, as above
Calcium and vitamin D for bone health
Vitamin B12, since absorption often falls with age and with some medications, such as metformin and acid reflux drugs
Fiber and fluids, for digestion. Thirst can also decline with age, so drink regularly.

Should you lose weight at all?

It depends on your health. Losing weight can help if it would improve your diabetes, blood pressure, joint pain or mobility. But for people over about 65–70, extra weight may be less harmful than it is for younger adults, and being underweight or frail carries real risks. Focus on strength, function and how you feel. Talk with your clinician about what's right for you, especially if you're over 75 or have a chronic illness.

Sources

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.