How to Lose Weight After 60
Discover how to lose weight healthily after 60. Muscle preservation, adequate protein, conservative deficit. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 65 years old, 165 lbs
Active woman, 65 years old, 165 lbs
Sedentary man, 65 years old, 187 lbs
Active man, 65 years old, 187 lbs
Specific challenges after 60
Metabolism slows with age (about 2-3% per decade after 30). Sarcopenia (age-related muscle loss) accelerates, further reducing calorie expenditure. Hormonal changes affect fat distribution. All this makes weight loss more delicate but not impossible.
Absolute priority: preserving muscle mass
After 60, losing muscle is easier and more serious. Muscle is essential for mobility, balance, independence, and metabolism. An overly aggressive deficit accelerates muscle loss. Limit yourself to 300-400 kcal/day deficit maximum.
Increased protein needs
Seniors need more protein to maintain muscle mass: 1.2 to 1.6g per kg of body weight (vs 0.8g for young adults). Prioritize quality protein at each meal: meat, fish, eggs, dairy, legumes.
The importance of physical activity
Exercise is crucial for preserving muscle during weight loss. Focus on light resistance training (even with resistance bands), daily walking, and balance exercises. 2-3 sessions per week are sufficient.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Weight Loss After 60
Weight loss after 60 requires an adapted approach that prioritizes preserving muscle mass and overall health. This guide accompanies you with advice specific to your age.
Understanding Body Changes
Slowed Metabolism
At 60, your basal metabolic rate is about 10-15% lower than at 30. This means you need fewer calories, but also that margins for error are smaller.
Accelerated Sarcopenia
You naturally lose 3-5% of muscle per decade after 50. Without active prevention, this loss accelerates, reducing:
- Your strength and mobility
- Your metabolism
- Your balance
Fat Distribution
Fat tends to concentrate in the abdominal area with age, increasing cardiovascular risks. This is one more reason to act, but with caution.
The Adapted Strategy
Conservative Deficit
- Maximum: 300-400 kcal/day deficit
- Speed: 0.5-1 lb per week (no more)
- Reason: Preserve muscle and bones
High Protein
- Amount: 1.2-1.6g/kg body weight
- Distribution: 25-35g per meal (optimal absorption)
- Sources: Meat, fish, eggs, dairy, legumes
Adapted Physical Activity
- Light resistance training 2-3x/week
- Daily walking 30 minutes
- Balance and flexibility exercises
Mistakes to Avoid
- Too aggressive deficit: Accelerates muscle loss
- Insufficient protein: Doesn’t allow muscle maintenance
- No exercise: Muscle melts even faster
- Extreme diets: Dangerous for overall health
Why Voical Can Help You
After 60, precision matters more than ever. Voical helps you easily track your calories AND protein to stay in the optimal zone: enough deficit to lose, enough protein to preserve.