Weight management after 60: lose fat, keep muscle
Topic: Weight & Metabolism
Reading time: 2 min
After 60, the goal usually isn’t “get smaller at all costs.” It’s feel better, move easier, and protect muscle. That changes the plan.
Why “just eat less” can backfire
- Muscle loss happens more easily with age, especially during aggressive dieting.
- Less muscle can mean lower metabolism, weaker balance, and more fatigue.
- Very low calories can worsen nutrient gaps (protein, calcium, iron, B12, etc.).
The safer target: slow and steady
- Small calorie drop (think “slightly less,” not “tiny portions”).
- Strength training 2–3x/week.
- Protein at meals (more on this in our nutrition guide).
- Daily walking or light movement you enjoy.
Three easy changes that work for many people
- Front-load protein: include a protein source at breakfast and lunch, not only dinner.
- Upgrade snacks: swap “crunchy carbs” for protein + fiber (yogurt, nuts, beans, fruit).
- Build a default plate: ½ non-starchy vegetables, ¼ protein, ¼ starch, plus healthy fats.
Reality check: The scale can bounce because of salt, travel, constipation, hormones, and muscle soreness. Track trends (2–4 weeks), not single days.
What to ask your clinician before you push hard
- “Is weight loss safe for me right now?” (especially with frailty, recent illness, or unintentional weight loss)
- “Do any of my meds affect appetite or weight?”
- “Should I see a dietitian or physical therapist to protect muscle and joints?”
When weight loss is not the first priority
- Recent falls, weakness, or trouble getting out of a chair
- Unexplained weight loss
- Low appetite, dental problems, or swallowing issues
Next step: use our Weight Management Starter to pick one habit to focus on this week.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.