The 3 Most Important Things To Do if You Want To Lose Weight Over the Age of 50, According to Geriatricians

As we age, our health needs change. We need more vitamins to support bones that naturally lose their density, it becomes more important to move our bodies often to stave off arthritis, and getting enough sleep becomes crucial for protecting our memory.

One thing that gets a lot harder? Losing weight. Even people who stay active will lose muscle mass, which is then replaced by fat. On top of that, changing hormones—like lower estrogen and testosterone levels in women post-menopause—can make weight gain easier and weight loss harder.

So, what can someone over 50 do if they want to lose weight? Here's what geriatricians have to say.

3 Most Important Things To Do To Lose Weight Over 50

1. Exercise for at least 10 minutes every day

According to Dr. Ardeshir Z. Hashmi, MD, FACP, FNAP, a geriatrician with Cleveland Clinic, one of the most important things to do if you want to lose weight as you age is to exercise regularly. In addition to helping with metabolism and burning calories, daily exercise comes with a host of other health benefits. "The regularity is more important than the intensity. A combination of aerobic and some resistance exercises will promote physical robustness, preserve bone health and ward off frailty," Dr. Hashimi says.

2. Adopt a diet rich in protein and antioxidants and remain well-hydrated

A healthy diet is going to be important for your weight loss goals too—and ideally, one that's high in protein and antioxidants and low in processed sugar. Plus, like regular exercise, eating a well-rounded, healthy diet comes with other health benefits. "What's good for the heart is also good for the brain," Dr. Hashmi explains. "These foods will also allow the memory to stay sharp."

Related: 16 Best High-Protein Foods to Eat

3. Seek out great primary care

Having a great primary care doctor is important for people of every age group, but it's especially important for people over 50. If you're working with a great primary care doctor you trust, they can work with you on your weight loss goals or refer you to a nutritionist or other specialist who can help.

Geriatrician Dr. Neil Patel, MD, notes that it's important to be picky about the primary care provider you select. "Choosing a primary care practitioner (PCP) is a major health decision. It’s highly personal too. This health practitioner will make a big impact not just on your access to care but on your quality of life," Dr. Patel explains. "Older adult care requires a specific skill set, making it important to look for a PCP with deep experience working with 65+ adults. Practices that serve only 65+ adults are more likely to offer another benefit beyond knowledge and experience: a team with a passion for caring for older adults."

But knowing older adults overall isn’t enough. You want a PCP who will put in the time to get to know you and your unique health needs, preferences and goals. Studies have found that the availability of primary care physicians in a given area is related to better health outcomes, lower mortality rates and longer life expectancy for patients in that area.

Related: The Most Important Food to Eat Over Age 50

Other Health Tips People Over 50 Should Keep In Mind

The three tips listed above aren't just important for weight loss, but healthy aging in general. With that in mind, here are other important things to do if you want to stay healthy over age 50:

Be honest with yourself about your mental health

Conditions such as anxiety and depression are not a normal part of the aging experience, Dr. Patel says. "This common misconception often keeps older adults from reaching out for help. Older adulthood is rich with benefits such as more time to devote to family, increased wisdom about life and more time to pursue interests, but we often underestimate the impact of very specific challenges in the aging process."

Plus, he says, there are concerns that are unique to older adults such as the loss of a spouse, loneliness, caregiver burnout and chronic illness. "These can be risk factors for depression and anxiety," Dr. Patel explains. "While managing these life stressors, it's important to look within and monitor how you are really feeling. It is easy to assume what we are going through is normal, but this is not always the case."

Related: Here's How Much Protein You Really Need to Eat Over Age 50

Make health decisions at home

This may not be something that has ever crossed your mind, but Dr. Patel emphasizes that decisions about care—whether to have surgery on a neck artery or whether to enroll in a clinical trial, for example—are not best made on an exam table. "Decisions are better made across the kitchen table, over a cup of tea, advised by doctors but determined by values and commanded by the patient at home."

While losing weight—and health in general—requires more care and attention as we age, with the proper care, medical team, and lifestyle changes, you can make it happen.

Next up: The Best Walking Workout for People Over 50

Sources

• Is It Harder to Lose Weight When You're Older? The New York Times. Accessed 6/16/2023.

• Dr. Ardeshir Z. Hashmi, MD, FACP, FNAP, a geriatrician with Cleveland Clinic

• Dr. Neil Patel, MD, geriatrician