5 Tips to Lose Weight After 60

Christian Worstell
In this article...
  • Discover how to safely and effectively lose weight after 60. Learn why it can be difficult to shed pounds at this age, plus 5 tips to help you reach your goals.

Losing weight after 60 can be particularly challenging due to changes in metabolism and other factors.

To help you understand the nuances of weight loss after 60, this guide will provide five tips on how to lose weight safely at this stage of life as well as information about Medicare benefits and other programs that may cover weight loss.

So if you're looking for advice on dieting or exercise strategies tailored specifically towards those over sixty, read on.

Table of Contents:


Tips for Weight Loss After 60

Our top five tips to lose weight after 60 include

1. Choose Healthy Foods

At any stage in life – especially after 60 – t’s important to watch out for hidden sources of extra calories such as sugar-sweetened beverages and processed snacks that are high in fat and calories.

Try to buy healthier groceries including fresh fruit and vegetables and be sure to pay attention to nutrition labels of the processed foods you consume.

2. Weight Training

Strength training is an effective way to build or maintain muscle mass which helps increase metabolism even when at rest, thus burning more calories all day long.

Two or three sessions per week of light weights or elastic bands can be helpful exercises for older people with osteoporosis, especially older women.

3. Increase Physical Activity

Exercise not only burns extra calories but also helps older adults improve balance, flexibility, coordination, strength, posture and overall physical well-being – all essential components of healthy aging.

Taking a brisk walk every day (at least 30 minutes) is an easy way to get started on this journey while taking advantage of nature’s beauty around us.

4. Get Enough Sleep

Getting enough sleep each night (7-9 hours) helps regulate hormones that control hunger cravings during the day.

Getting too little sleep can cause increased appetite leading to overeating or snacking on unhealthy foods late at night – both habits that lead to unwanted weight gain over time.

5. Practice Mindful Eating

Paying attention while eating will allow you to recognize when you're full faster. This helps prevent overeating as well as reducing stress levels associated with meals by focusing on what's being eaten instead of other distractions like TV screens or phones.

Preserving a proper weight is critical for optimal health in later years, and through utilizing the correct dietary and physical activity plans you can obtain your desired outcomes. Let's consider some tactics to help you attain your objectives, such as dietary and physical activity approaches.

Key Takeaway: To lose weight after age 60, try eating healthier foods, incorporating light weight training, increasing physical activity such as taking brisk walks, getting enough sleep each night (7-9 hours) and practicing mindful eating.

Diet and Exercise Strategies

For those over 60, a combination of dietary and physical activity changes is essential to reach weight loss goals.

Eating healthy is the first step to shedding pounds. For those over 60, it's important to follow a diet that can help you lose weight without compromising nutrition. This type of diet consists of:

  • Fruits
  • Veggies
  • Lean proteins
  • Whole grains
  • Low-fat dairy products

Conversely, it's essential to reduce your consumption of unhealthy processed foods and sugary drinks that are full of calories but lack nutrients.

Exercise is also an important part of any successful weight loss program for seniors. Low impact activities like walking or swimming can be great options as they won’t put too much strain on aging joints or muscles.

Weight training can also be incorporated into a workout routine, since muscle mass naturally decreases with age. Weight training can help keep metabolism working efficiently so you burn more calories throughout the day even when not exercising.

Bundle up and take a brisk stroll around your neighborhood every day, even during the colder months. This straightforward exercise can have considerable advantages for health and weight reduction.

You can stay active indoors by participating in yoga classes or doing home workouts with free weights or resistance bands. These are both great options for burning calories while simultaneously building strength and flexibility.

Eating nutritiously and engaging in a consistent physical activity regimen can lead to noticeable progress on your weight loss mission. Now let's take a look at how Medicare coverage may help support those efforts.

Medicare Coverage for Weight Loss Programs

Medicare Part B covers a variety of nutrition counseling services when prescribed by a doctor.

One-on-one counseling with a dietician and group instruction on nutritious dietary practices, including meal preparation, can also be covered by Medicare Part B when prescribed by a physician. The coverage also includes certain medical foods such as low calorie shakes and bars if prescribed by your doctor.

In 2023, 99% of Medicare Advantage (Medicare Part C) plans offer a fitness benefit such as free SilverSneakers membership. 71% of plans included some type of healthy meal benefit, such as a grocery card or a Medicare flex card that can help pay for healthy food and over-the-counter (OTC) items.1

Medicare Part D plans may cover certain weight loss drugs like phentermine if they’re deemed medically necessary by your doctor. However, not all Part D plans offer this coverage so it’s important to check with yours before getting any prescriptions filled.

Exercise is another key component of successful weight loss at any age but especially in seniors who have more difficulty moving around due to joint pain or other health issues.

Medicare Part B covers physical therapy visits if they’re ordered by a physician and will even pay for gym memberships in some cases when medically necessary for rehabilitation purposes following an injury or surgery.

Additionally, most fitness centers offer discounted rates for seniors, so it pays to ask around.

Finally, there are several online resources available that provide helpful tips on how to stay active while managing chronic conditions such as arthritis which can make exercise challenging at times.

The Centers for Disease Control (CDC) has an entire section devoted specifically to helping older adults maintain their mobility through safe exercises tailored just for them – no matter what their current level of fitness might be.

Key Takeaway: Medicare can cover nutrition counseling, medical foods and weight loss drugs to help seniors reach their goals. Part B covers physical therapy visits, and many Medicare Advantage plans cover additional health and fitness benefits.

Resources for Weight Loss After 60

There are a range of resources available for people looking to lose weight after 60, including support groups, local fitness classes for seniors and more.

  • Support networks and digital fitness and diet plans offer facts, direction and accountability for those striving to alter their dietary patterns and physical activity levels.

  • Social media sites such as Facebook have communities dedicated to weight loss after 60 that offer advice from peers who understand the unique challenges associated with aging.

  • Nutritionists specializing in senior health can provide personalized plans tailored to an individual’s needs. They can also suggest recipes or meal plans that fit within a budget while providing the nutrients needed for optimal health. Nutritionists may also recommend supplements or vitamins if necessary.

  • Local gyms often offer classes specifically designed for older adults that include stretching and strength training along with aerobic exercise such as dancing or yoga. Additionally, many community centers host fitness classes catered towards seniors which are usually offered at a discounted rate or even free of charge depending on income level.

Some state health departments may cover nutrition counseling while others may cover physical therapy sessions aimed at improving balance and coordination which could help reduce falls caused by poor posture resulting from excess weight gain over time.

Medicare Part B covers preventive services including obesity screening once every 12 months so ask your doctor about this option if you feel it would be beneficial.

To maximize success, keep a positive outlook and remain determined in the face of any challenges. Weight loss isn't easy, especially when faced with physical limitations common among seniors, but staying motivated is essential.

Find inspiring quotes online, read success stories from people who have gone through similar experiences, create a vision board featuring pictures representing goals – these are all great ways to stay focused on achieving desired results despite setbacks along the way.

Senior Weight Loss FAQs

What is the secret to losing weight after 60?

To successfully achieve and maintain a healthy weight at this age, focus on eating nutrient-dense foods such as fruits, vegetables, lean proteins and whole grains.

Incorporating exercise into your routine is also key for shedding pounds after 60. Consider activities like walking or swimming to boost calorie burn and help build muscle mass.

Lastly, make sure you get adequate rest each night to support a healthy metabolism. With dedication and consistency these steps will help you lose weight safely and effectively over time.

Is it possible to lose weight after 60?

Yes, it is possible to lose weight after 60. It requires dedication and a commitment to healthy eating habits, regular exercise, and adequate rest.

With consistency in these areas, individuals over 60 can achieve their desired weight loss goals with patience and perseverance.

Is it harder to lose weight after 60?

After the age of 60, metabolism tends to slow down which can make losing weight more difficult. Additionally, physical activity levels often decrease with age due to reduced mobility or health issues.

Nonetheless, even with age-related metabolic and mobility constraints, those over 60 can still achieve their desired weight by adhering to a balanced diet and engaging in regular exercise.

How can a 60 year old lose belly fat?

Losing belly fat at any age can be challenging, but it is especially difficult for those over 60.

To lose belly fat, a combination of healthy diet and regular exercise is key. Eating fewer calories than you burn can help reduce your overall body fat percentage, including around the midsection.


By understanding why weight gain occurs as we age and implementing diet and exercise plans tailored for seniors, you can successfully lose weight even in your sixties. Additionally, Medicare may cover some of the costs associated with weight loss programs or medication if needed.

With dedication and persistence, you too can reach your desired health goals at any age.

Christian Worstell
About the Author

Christian Worstell is a senior Medicare and health insurance writer with HelpAdivsor.com. He is also a licensed health insurance agent. Christian is well-known in the insurance industry for the thousands of educational articles he’s written, helping Americans better understand their health insurance and Medicare coverage.

Christian’s work as a Medicare expert has appeared in several top-tier and trade news outlets including Forbes, MarketWatch, WebMD and Yahoo! Finance.

While at HelpAdvisor, Christian has written hundreds of articles that teach Medicare beneficiaries the best practices for navigating Medicare. His articles are read by thousands of older Americans each month. By better understanding their health care coverage, readers may hopefully learn how to limit their out-of-pocket Medicare spending and access quality medical care.

Christian’s passion for his role stems from his desire to make a difference in the senior community. He strongly believes that the more beneficiaries know about their Medicare coverage, the better their overall health and wellness is as a result.

A current resident of Raleigh, Christian is a graduate of Shippensburg University with a bachelor’s degree in journalism. You can find Christian’s most recent articles in our blog.

If you’re a member of the media looking to connect with Christian, please don’t hesitate to email our public relations team at Mike@MyHelpAdvisor.com.

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