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There are lots of people who find it harder to lose weight as they get older. In fact, it’s been said that for every decade that passes, losing weight becomes more difficult. And even if some level of weight loss is attained, it might get gained back. Medical Clinics of North America reported on multiple studies that found most people gained back about half of the weight lost within two years, and at the five-year point, they’ve regained 80% of it.1
Is it any wonder that some people will give up on trying to lose weight again? After going through the “yo-yo” of losing weight and then regaining it, many seniors decide that losing those extra pounds is futile and there’s no point in putting themselves through another diet that makes them feel deprived and miserable.
But many seniors wonder why the weight creeps back on.
Why Seniors Have Special Weight Loss Challenges
To put it simply: The human body is built to hold onto fat.
As humans evolved, our bodies needed high levels of fat for optimal functioning. The body burns fat for energy, which could come in handy during lean times or when facing danger. Thus, there is a biological need to hold onto fat reserves “just in case.”
And that biological response to hold onto fat can still be triggered today – it happens when you don’t eat enough and your body goes into a starvation response. It also makes you crave foods that are high in fat and sugar, and slows down your metabolism to conserve the fat reserves you are actually trying to lose.
Your brain wants to keep energy flowing – it uses a constant 20% of our energy reserves, even while at rest.2 That percentage can go up significantly when you are stretching your mind, such as while working a challenging game or puzzle. Since the vast majority of that energy goes to the neurons of the brain, it helps strengthen the neural connections. Thus, the fat in your body is essential to keeping the brain functioning well.
In addition, as a person ages, their metabolism naturally slows down. It’s mostly a natural process where the body stops producing enough energy for the cells, which slows down the number of calories you can burn. As it becomes more difficult to burn additional calories, those get converted into fat.
To make these issues with metabolism even worse, consider the natural loss of muscle mass that occurs over the years, combined with the fact that many seniors become more sedentary as time goes on. According to Healthline, we have 30% less muscle mass at the age of 80 than we did at the age of 20. Since having more muscle increases metabolic rate, as you lose muscle, your metabolism slows down.3
And as you lose muscle, you have less energy to move around, and thus wind up living a more sedentary lifestyle. That lack of exercise contributes even further to difficulty in losing weight.
In other words, when it comes to weight loss, there are many issues stacked against us as we age. However, that does not mean that seniors and elderly adults cannot lose weight or should stop trying.
Hope for Weight Loss for Seniors
All of these reasons why it’s tough to lose weight can leave seniors feeling discouraged, but there are ways to fight back against the body’s evolutionary instinct.
1. Keep chronic conditions under control
What do chronic conditions have to do with weight loss? Plenty, it turns out.
When you are suffering from any sort of illness, your immune system marshals its resources to fight to get you healthy. With chronic conditions, your immune system is constantly on alert. That burns up a lot of energy. That means that you are more tired, perhaps too tired to work out.
It then turns into a cycle: the more you rest, the more weight you gain, which makes you want to rest even more. But the more weight you gain, the more difficult controlling your condition can become. For the best possible health, care for your chronic condition as directed by your doctor and talk to them about a good diet and exercise program.
If you have any chronic conditions, an emergency button alarm is a great idea. If you suffer a fall or any other emergency, press the button to get in touch with live. trained professionals at the 24/7 monitoring center. They will know just what to do to help you.
2. Talk to a nutritionist
Though your primary care doctor might have some knowledge concerning weight loss among seniors, they don’t have the in-depth expertise you can get from a licensed nutritionist or dietitian. These individuals can look at your life from a holistic point of view and provide a good diet plan that can not only help you to lose weight, but can also make you healthier.
You might be surprised to learn things about yourself, such as what your ideal weight really should be or which foods are best for your changing body. They can set up a plan that will ensure you have a nutritious diet that can help you drop the pounds at the same time. Above all, reach for whole, nutritious food choices and avoid processed foods. Although processed foods are often quick, easy, and cheap, they tend to be the foods that pack the pounds on.
3. Aim for 5%
When you approach weight loss, don’t view it as a need to slim down to the same size you were in high school. Instead, look at it as a matter of small increments that lead to better health. You didn’t put on the weight overnight, and you won’t lose it overnight, either.
Those who have a lot of weight to lose might feel so daunted by the prospect that they don’t even want to begin. That’s why starting out slowly can be a key to getting started at all.
Setting a goal of losing 5% of your body weight is realistic and for most people and is definitely doable. Experts say that losing 5% of your body weight can bring significant health benefits. To put that in perspective, if a person weighs 200 pounds, losing 10 pounds can give you a healthy boost. Losing one pound a week is a very safe goal for most, which means that losing those 10 pounds can take you a few months. When it comes to losing weight, slow and steady really does win the race.
4. Pay attention to your medications
Some medications are well-known for weight gain as a side effect. This is especially true for some antidepressants and anti-anxiety medications. Some blood pressure drugs can be a culprit. Steroids are notorious for weight gain, which can make life very difficult for those who need long-term steroid treatment for chronic conditions, such as arthritis. Did you know that even insulin can cause weight gain?
Talk to your doctor about the medications you are on and find out if any of them contribute to weight gain. If they do, your doctor might be able to put you on different medications that don’t have weight gain as a side effect.
Keep in mind that many medications have multiple, possible side effects. Some of the more common ones, such as dizziness, can lead to a greater fall risk. Now is the right time to choose an alert system for elderly adults.
5. Keep safety at the forefront
Losing weight too quickly can be rough on your body. Aim for a pound or so a week unless your doctor suggests otherwise. Start out slowly and methodically, especially if you are adding a new exercise routine to your weight loss journey.
Now is a good time to wear a medical alert pendant. As your body changes with weight loss, your sense of balance may shift a bit as well. Having medical alert technology at your fingertips can help ensure you stay safe and protected throughout your golden years.
Contrary to what you might have heard for years, losing weight is not simply a matter of willpower and eating less. It’s a multi-part biological situation that can take some time to figure out.
Remember: The point is to be healthy. If you are happy and healthy while living a full life, then you’re in great shape.
