Losing weight can feel like an uphill battle for many older adults. Metabolic shifts combined with a reluctance to take action can deter many from making the changes that can prevent chronic disease and cognitive decline. While age makes it harder to lose weight, it shouldn’t stand in the way of achieving better health.

In this article, we will walk you through proven strategies, provide diet tips, and break down the best supplements for weight loss to help you overcome the inevitable weight loss plateau that comes with aging. 

Why is weight management important for older adults?

Weight management is critical for older adults because of the increased risk of injury, chronic disease, and mortality associated with being overweight. A recent study found that adults over the age of 50 with low muscle mass and abdominal obesity had an 83% increased risk of mortality. 

Why is it harder to lose weight as you age?

As we age, we lose muscle mass and gain body fat, a metabolic state known as sarcopenic obesity. This makes physical activity harder due to the inertia that occurs as a result of declining muscle function and increasing body mass. While caloric restriction typically seems like a logical approach to weight loss, it can worsen sarcopenia in this population.

How to lose weight and keep it off?

Small changes applied with consistent effort is key to sustainable weight loss. Add in regular exercise and patience, and you have a recipe that is sure to deliver results. Here are some expert tips for weight loss for those over the age of 50. 

Balanced meals 

Eating balanced meals that include fiber, protein, carbohydrate, and fat will support stable blood sugar levels and aid in regulating insulin levels.

Portion Control

Portion control is important for keeping your energy consumption within the allotted range for your ideal body weight.

Limit sugar intake

Sugar puts stress on metabolism and makes it harder to lose stubborn belly fat. Reducing or eliminating your sugar consumption is one of the most effective strategies for losing weight.

Stay hydrated

Thirst has an interesting way of mimicking hunger. Knowing this, it’s best to fill up on water before deciding to snack. Chances are the hunger goes away. 

Maintain a regular eating schedule

Eating at the same time daily helps the body regulate the production and secretion of hormones involved in insulin signaling and glucose metabolism. 

Avoid late night snacking

Skip late night snacks. Eat your last meal at least 2-3 hours before bed so your body can focus on background metabolic processes that can only occur during sleep.

What are the best supplements for weight loss?

Supplements offer a convenient and often risk-free way to counteract the age-related metabolic changes that impair the proper assimilation and uptake of nutrients. Consider adding one of the following supplements to your routine for additional support on your weight loss journey.

Garden of Life Raw Organic Fit High Protein for Weight Loss 

Garden of Life Raw Organic Fit High Protein for Weight Loss can help support muscle integrity while losing weight. It contains key amino acids to promote lean muscle mass, digestive enzymes and probiotics for gut health, along with chromium, cinnamon, and decaffeinated green coffee bean extract to boost metabolism. This USDA organic protein powder contains less than 1 gram of sugar per serving, and is free of GMOs, soy, gluten, dairy, and artificial ingredients.

Designs for Health Weight Loss Support Packets 

Formulated to fuel your weight loss efforts, Designs for Health Weight Loss Support Packets offers a convenient and comprehensive solution to boost metabolism. This product provides a 30-day supply of vitamins that are pre portioned into packets. Each packet contains a total of 5 capsules from 3 different best-selling formulas: Carnitine Synergy, ThermoEFx, and EndoTrim. Perfect for on-the-go use, this antioxidant-rich formula targets inflammation, helps burn fat, and supports healthy mitochondrial function.

Codeage GLP-Advantage+

Managing stable blood sugar levels has never been easier with the help of Codeage GLP-Advantage+. This time-released formula delivers liposomal nutrients that boost fat burning, combat sugar cravings, and modulate insulin signaling. It contains minerals that help regulate metabolism, antioxidants to reduce inflammation, and probiotics to support healthy microbial balance in the gut. This supplement is vegan-friendly and free of dairy, soy, and gluten. 

Conclusion 

Weight loss for older adults can be challenging due to an increase in adiposity combined with a loss of muscle mass and function, known as sarcopenia. It is important to be consistent in implementing a routine that combines strength training, cardiovascular exercise, and a balanced diet. Dietary supplements for metabolic health can boost your weight loss efforts. Remember, it takes time to lose weight, so stay curious with your meals and be consistent with exercise and you will see that you can lose weight and keep it off, no matter your age. 

FAQs

Is it possible to lose weight without exercising?

Aging naturally causes muscle mass and strength to decline, and studies show that getting enough protein is not sufficient to counteract this metabolic change. It is important to perform low-impact strength training activities, cardio, and flexibility exercises on a consistent basis for best results. 

Do natural supplements for weight loss actually work?

Yes, natural supplements for weight loss do actually work. However, supplements are not a substitute for a healthy diet and regular exercise. Supplements can boost your efforts and help you overcome frustrating weight loss plateaus while supporting overall health. However, maintaining healthy weight is a lifestyle change and may require a consultation with a dietitian to help learn healthy eating habits, which may include to plan nutritious food intake, restrict portion sizes, intake fewer calories, and follow a weight-loss program.

Are weight loss supplements safe?

Yes, weight loss supplements are safe. It is important to follow label instructions and consult your healthcare practitioner before taking any supplements, especially if you take prescription medications. Try to find brands to follow GMP compliant manufacturing and participate in 3rd party testing to validate the quality and purity of their contents.