Why is weight loss so hard at 60?

Author: Bruce Hill  |  Last update: Friday, July 4, 2025

As you age, maintaining or losing weight can become more challenging due to muscle loss, hormonal changes, and a slowdown in metabolism. You can help manage these changes by prioritizing whole, nutrient-dense foods and incorporating regular exercise, including strength training.

Why am I struggling to lose weight at 60?

Your metabolism changes as you age

Your metabolism is the process that converts food and drink into energy so your body can function correctly. Your metabolism slows as you age due to decreased muscle mass and increased fat proportion. A sedentary lifestyle or age-related bone density loss can also be factors.

What is the best way for a 60 year old to lose weight?

You might not be burning calories like you did when you were younger, but you can still take off extra pounds. The golden rules of weight loss still apply: Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean.

How do I kick start my metabolism at 60?

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. By adding muscle mass to your body, you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

What is the hardest age to lose weight?

As we reach our 30's, our bodies usually need less energy, meaning we may not be able to eat the way we did in our 20's. Then, as you move past 40 and head to middle age, changes in muscle, hormones and metabolism all make it harder to stay trim.

Why It's So Hard to Lose Weight According to Science

At what age do females gain the most weight?

They found that, during their 20s and 30s, more than half of participants gained at least 5% of their body weight while over a third gained 10%. On average, adults gained 17.6 pounds during their 20s and 30s and 14.3 pounds during their 30s and 40s.

Which body type has the hardest time losing weight?

Endomorphs have narrow shoulders and fat deposits in the lower abdomen, hips, and thighs. This distribution of body weight and fat makes it challenging to reduce weight and needs precise training methods.

How do I get rid of belly fat at 60?

Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.

What is the best drink to speed up metabolism?

Top 10 Drinks That Increase Metabolism And Burn Fat
  • Black Tea. ...
  • Water. ...
  • Apple Cider Vinegar Drinks. ...
  • Ginger Tea. ...
  • High-Protein Drinks. ...
  • Vegetable Juice. ...
  • Kombucha Drink. Kombucha is that fizzy, fermented tea everyone's been raving about! ...
  • Lemon Water. Lemon water is one of the simplest and most refreshing drinks out there.

What is the number one fruit that seniors should eat?

The 13 Best Fruits And Vegetables Seniors Should Include In Their...
  • #1.) Blueberries. Blueberries are often referred to as “brain berries” for a good reason. ...
  • #2.) Spinach. Spinach is packed with essential nutrients, including folate. ...
  • #3.) Broccoli. ...
  • #4.) Avocado. ...
  • #5.) Oranges. ...
  • #5.) Kale. ...
  • #6.) Sweet Potatoes. ...
  • #7.) Apples.

What exercise burns the most belly fat for seniors?

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

What are 5 foods that seniors should eat?

What to eat
  • fruit and vegetables.
  • potatoes, bread, rice, pasta and other starchy foods.
  • dairy and alternatives.
  • beans, pulses, fish, eggs and other proteins.
  • oils and spreads.

What is the fastest way for a 60 year old woman to lose weight?

  • 6 Most Effective Weight-Loss Steps to Take in Your 60s. Eat less, move more. ...
  • Start your day with protein. ...
  • Choose farm foods over factory foods. ...
  • Move at least 30 minutes a day. ...
  • Cut down on simple carbohydrates, especially sugar. ...
  • Stop eating at 7 p.m. ...
  • Go to bed at least seven hours before you need to wake up.

What is the biggest barrier to weight loss?

Top 10 Barriers to Weight Loss
  • 13% The people around me.
  • 13% Lack of support.
  • 12% My environment/where I live.
  • 10% None of the above—I tend to be successful in losing weight when I want to.
  • 8.5% Lack of access to health tools or medications.
  • 8% Cultural factors.
  • 2% Other.
  • 10% None of the above—I don't struggle to lose weight.

What is the miracle drink for weight loss?

At first glance, Mounjaro Tea might sound like some exotic beverage from a far-off land, but it's actually a simple, natural drink that has gained popularity due to its potential weight loss benefits. The drink combines four key ingredients: apple cider vinegar, lemon juice, honey, and ginger.

Does lemon water help you lose weight?

There is no evidence to suggest that lemon water has more benefits for weight loss than plain water. That said, lemon juice is naturally low in calories. Replacing sugary soda with fresh lemon water is a healthful way to reduce calorie intake, which is a positive step toward weight management.

What two vegetables will melt belly fat?

Here Are Some Of The Best Vegetables That You Can Include In Your Diet To Lose Belly Fat Quickly:
  • Spinach And Other Leafy Greens. Spinach and other leafy green vegetables like kale, lettuce, etc. ...
  • Mushrooms. ...
  • Cauliflower And Broccoli. ...
  • Chillies. ...
  • Pumpkin. ...
  • Carrots. ...
  • Beans. ...
  • Asparagus.

What is cortisol belly?

Cortisol belly is weight gain in the abdominal area, sometimes referred to as abdominal obesity, caused by an excess of the stress hormone cortisol. It can happen to anyone experiencing prolonged stress. 1. Other factors can also contribute to fat accumulation in the abdomen.

Does walking reduce belly fat?

A research study states that regular walking helps reduce belly fat, which improves the body's response to insulin. Walking for at least 30 minutes every day allows you to prevent weight gain. It can also strengthen the muscles in your legs and tone your legs.

What is the unhealthiest body type?

Apple shape

People with a so-called “apple” body shape carry more weight around their midsections. Having a full waistline, or “abdominal obesity,” can be a red flag that you may be at risk for conditions like heart disease and diabetes.

Which part of body loses fat easily?

2. Sex Differences. Men and women, when they lose weight or fat, they do it in different ways. Men's bodies generally respond to dieting by the loss of more weight at their trunk and women typically shed the excess weight from the hips area.

Why am I gaining weight in thighs and buttocks as a female?

Estrogen is one of the leading hormonal causes of thigh fat because it causes increased levels of fat cells which cause fat deposits to form in and around the thighs. Age can also be a contributing factor because aging results in a slower metabolism, which makes it more difficult to eliminate fat.

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