Losing weight as you get older can have powerful health benefits. If you’re overweight or obese, losing just 5% to 10% of your body weight can improve your blood pressure, blood sugar levels and heart health.
It may feel harder to lose weight with age but it can make a big impact on your overall health and quality of life. Here’s what to know and what can help.
Why your weight changes as you get older
It’s common for your weight to shift as you age. You may find that your metabolism slows down and your muscle mass changes.
“Body composition changes as we get older,” said Julia Cremer, MD, a geriatric medicine specialist with Banner - University Medicine. “Lean muscle mass is replaced with fat tissue, which makes it more challenging to lose weight in older age.”
Changes in your hormones can also play a role. Plus you might be less active as you get older.
How even small amounts of weight loss can improve your health
If you are overweight or obese, you don’t need to lose a huge amount of weight to see a difference. Losing just 5% to 10% of your body weight can lead to noticeable benefits. For example, if you weigh 200 pounds, losing 10 to 20 pounds can help improve your health.
Heart health: Lower blood pressure and reduced risk of heart disease
Losing weight reduces the strain on your heart and blood vessels. This helps lower your blood pressure and improves your cholesterol levels and circulation. These changes lower your risk for heart disease and heart attacks as you get older.
Blood sugar control and reduced risk of type 2 diabetes
Losing weight helps your body use insulin better, which leads to lower blood sugar levels and better diabetes management. If you don’t have diabetes, losing weight can lower your risk of developing type 2 diabetes.
Better sleep and reduced sleep apnea symptoms
Too much weight can affect your breathing when you’re sleeping. Losing weight can reduce snoring, improve the symptoms of sleep apnea and help you breathe easier. Plus, better sleep quality gives you more energy to enjoy life.
Less joint pain and improved mobility
Carrying extra weight puts extra stress on your knees, hips and back. Weight loss can take the pressure off your joints and reduce arthritis pain. This makes it easier to stay active and independent.
Better brain health, mood and overall well-being
The benefits of weight loss go beyond your physical health. Losing weight improves circulation to your brain and can help improve your mood. You may feel more confident and have more energy after losing even a small amount of weight.
Help with urinary incontinence
Losing weight takes pressure off your bladder and may make it easier for your pelvic floor muscles to work properly.
Why weight loss can feel harder with age
Hormonal shifts, muscle loss and a naturally slower metabolism can make weight loss feel like an uphill battle as you get older. Long-term weight patterns and chronic conditions may make it harder for you to be active.
“A large contributor to the difficulty in losing weight stems from inactivity,” Dr. Cremer said. “While it may be harder, weight loss progress is still very possible with the right plan.”
Safe and effective ways to lose weight as you age
If you are overweight or obese, these strategies may help:
Start with your health care provider
Your provider can help you build a safe, personalized plan that takes into account your health risks and limitations.
Focus on sustainable habits
- Healthy eating, not extreme dieting: Choose whole foods, limit highly processed food and drinks and avoid food and drinks with added sugar
- Physical activity: Aim to be active most days of the week, with a focus on building both muscle and cardiovascular strength. Exercise can help reduce your risk of cancer, frailty, dementia, osteoporosis and cardiovascular diseases.
Get support from a care team
You don’t have to do this alone. A dietitian, physical therapist or trainer can support you and help you stay accountable.
When to consider medical weight loss options
You may want to talk to your health care provider about:
- Medically supervised weight loss programs
- Prescription medications
- Bariatric surgery (weight loss surgery)
“This is a personal decision that should be made between you and your doctor,” Dr. Cremer said. You’ll need evaluation to see which options might be right for you, and you’ll need to commit to them long-term.
FAQs about weight loss and aging
How much weight do you need to lose to see health benefits?
Even 5% to 10% of your body weight can improve your health markers.
Is it safe to lose weight as you get older?
Yes, if you do it gradually and with medical guidance.
How many days a week should you exercise?
Most adults benefit from being active most days of the week.
Can weight loss reduce the risk of chronic disease?
Yes, it can lower the risk of heart disease, type 2 diabetes and more.
Bottom line
You don’t need to lose a large amount of weight to see meaningful health benefits. Even small, steady weight loss can improve your heart health, blood sugar and overall quality of life as you age.
If you’re ready to lose weight and improve your health, a Banner Health provider can help you find personalized weight loss programs and expert support.
