Why is it harder to lose weight as you get older?

As you get older, you may have a hard time losing weight. Even shedding just one to two pounds can prove difficult.

So why is it so hard to slim down as you age?

We talked with Nutrition Support Dietitian Kathleen Martin about the factors that can hinder weight loss and what you can do to address them.

Body changes affect your weight

It’s no secret that your body changes as you age. Whether you are moving more slowly or having more aches and pains, all of this can impact your ability to lose weight.

“As we age, we experience physiological changes that may impact metabolic function and contribute to progressive muscle loss. It is common to do less physical activity as you age due to lifestyle changes associated with retirement or changes that lead to more sedentary habits,” Martin says.

Certain health conditions can also play a role in the inability to lose weight. These include:

• Hypothyroidism
• Cushing syndrome
• Polycystic ovarian syndrome (PCOS)
• Menopause

“It is important to see your health care provider if you have any of these conditions since they may impact your weight. It is also important to remember that even if a health condition does not impact your metabolic function or weight, you may need to take medication to treat these conditions, which can promote weight gain or make it more difficult to lose weight,” says Martin.

Diet plays a large role in your weight

Your diet is a huge factor in shedding pounds and maintaining a healthy weight. Eating right not only affects whether you’re able to lose weight; it also affects your quality of life and reduces your risk for diseases including cancer.

Nutrient-dense foods such as fruits, vegetables, lean protein sources, low-fat dairy products, legumes and whole grains should be the foundation of your diet. “When you primarily eat these foods, it makes it easier to avoid eating a lot of processed foods,” Martin says. “Processed foods tend to provide excess fat, processed sugar and empty calories that can impede weight loss or keep you from maintaining a healthy weight.” Remember that beverages, such as soda, juice and high-fat milk products can contribute to your total calorie intake as well.

A good rule of thumb is to cut out excess fried or fast food. Instead, make sure two-thirds of your plate is vegetables, fruits, whole grains and beans. The remaining third of your meal should be lean protein such as chicken or fish or plant-based proteins like tofu. Red meat is higher in fat and can increase your risk for cancer, so eat less no more than 18 ounces of it per week.

Build up your workout routine for weight loss

When it comes to exercising, Martin says to start small. Try walking more often and working up to a goal of 10,000 steps a day. Also, take the stairs instead of the elevator, where possible.

“By making small changes one at a time, it is less overwhelming, and you are more likely to stick with the changes you are making,” says Martin.

Once you have started making small changes, it will become easier to build up your weight-loss routine. Martin recommends focusing on cardio, resistance, mobility and strength training. Exercises such as stretching, yoga, dancing, Tai-chi, qigong and water aerobics are good options to consider.

“Resistance training helps build and maintain muscle mass as we age. It is important to focus on functional fitness as well so that we can continue to be independent and perform daily tasks easily and safely,” Martin says.

If you need motivation to get active, join our 8-week Text2Move study. You will receive a Fitbit and messages to help you get moving. 

When to see a doctor

If you have made changes and you still aren’t seeing results, it may be time to seek help.

“If you’ve made and maintained diet, exercise and lifestyle changes for at least a few months with no improvement in how you feel and you are not losing weight, see your health care provider to determine if there are other factors that need to be addressed.,” says Martin.

Focus on yourself

Our bodies will change over time with age. The most important thing to remember is that everyone’s journey is different, so you should focus solely on your lifestyle.

“Focusing on your overall health, how you feel, your energy level, mental health, independence and the changes you make that improve your overall quality of life are more important than a specific number on a scale,” Martin says.

Request an appointment at MD Anderson online or call 1-877-632-6789.