How do I lose weight as I age?

The most important things in brief

• For most people, the weight displayed on the bathroom scale also increases with age.
• If you want to lose weight in old age, you have to pay attention to a lot of exercise and the right diet.
• From the age of 65 you should do more coordination and muscle training.
• You should refrain from radical renunciation - this usually brings nothing and causes too much stress for the organism.

A completely new phase of life begins for most people in their mid-60s. Retirement is coming up and the adult children have usually flown out long ago. For many of us this means: time to finally enjoy life! But we often notice after a short time that we are gaining weight. Of course, there is no stress at work, it is more comfortable overall, and there is now more time for the afternoon cake or cake with the grandchildren. But how do you counteract weight gain?

Why losing weight is important in old age

Being overweight is quite simply detrimental to health. What is true when you are young is even more true when you are older. If you weigh too much, you risk high blood pressure, which has a negative effect on the cardiovascular system. However, because mobility decreases with age, being overweight can put an additional, painful strain on the joints.

So there is no alternative to losing weight in old age in order to be vital and fit. However, because the metabolism does not work as well as it did when we were younger, losing weight is a completely different challenge. Without the right mix of physical activity and dietary adjustments, it becomes extremely difficult to lose weight as you age.

Eat on a plant-based diet

The less meat, the better. This is a credo to be taken seriously, especially for older people, and applies in particular to pork and beef. Lean turkey breast or chicken, on the other hand, are permitted as sources of protein, along with quark and legumes. Fish is allowed up to twice a week, otherwise focus on a plant-based diet. Whole grain products are a good solution for getting trace elements (e.g. iron and zinc) and minerals (e.g. calcium and magnesium) in sufficient quantities.

Of course fast food, potato chips and candy are unhealthy. But experts warn against a radical renunciation. If you treat yourself to a piece of cake or a little chocolate from time to time during the weight loss phase, you will be rewarded for your efforts - and above all you prevent the so-called yo-yo effect. This occurs when people fall back into old eating patterns after losing weight.

Movement is the be-all and end-all

Sport and exercise are immensely important. It's all about building muscle mass, because muscle simply burns calories. In addition, calories are burned through the sheer movement. What should you pay particular attention to? Choose an endurance program that you enjoy - otherwise you may not stick with it long enough. Ask the local fitness center for a customized program if you want.

Apart from that, coordination exercises are recommended. With age, the ability of the balance organ decreases, which can quickly become a problem. You can counteract this with certain motor exercises. Pilates or yoga, for example, are recommended here. Many parts of the body are often stressed here, and you can also strengthen the deep muscles with it. A combination of the factors mentioned is the best prerequisite for losing weight in old age.