5 Reasons It's Harder to Lose Weight With Age and What to Do About It (2023)

You never had a problem losing or maintaining your weight before, but now the scale won’t move. It's frustrating, but you're not alone! As we get older, our bodies don't respond the same way to weight loss efforts, and science has some explanations to offer.

As we age we naturally tend to gain weight, to the tune of 1 to 2 pounds (lb) per year, according to areview by the Agency for Healthcare Research and Quality. That may not seem like much, but over time it can lead to significant weight gain and, in some cases, obesity, which is considered to be a body mass index (BMI) of 30 or higher.

“Obesity incidence starts increasing in one’s twenties and peaks at 40 to 59, and then decreases slightly after age 60,” says Craig Primack, MD, an obesity medicine physician at the Scottsdale Weight Loss Center in Arizona.

Not everyone will become overweight as they age, because body weight is highly influenced by a person's genetic makeup, level of physical activity, and food choices, Dr. Primack says. “We sometimes say genetics loads the gun and lifestyle pulls the trigger,” he says. Still, everyone will find it harder to maintain or lose weight with each passing year.

Weight Gain and Age: What’s Going On?

Our muscles, hormones, metabolism, and other body systems are in flux as we get older. (In other words, it’s complicated.) But there are five main factors that may be to blame if your jeans feel tighter these days.

1. You’re Experiencing Age-Related Muscle Loss

The amount of lean muscle we have begins to decline by 3 to 8 percent per decade after age 30, a process called sarcopenia, described in areview published by the National Institutes of Health (NIH). You may also lose muscle if you’re less active because of age-related health conditions, such as arthritis, or if you’ve been sidelined with an injury or surgery for several days, Primack says. “All of these [factors] individually do not cause a significant decline, but cumulatively they surely do,” he says.

Why does that loss of muscle matter? Because lean muscle burns more calories than fat, even at rest, according to theMayo Clinic. Unless you’re regularly strength training with weights to maintain and build muscle, your body will need fewer calories each day. That makes weight gain likely if you continue to consume the same number of calories you did when you were younger.

“Most people will not adjust calories,” explains Marcio Griebeler, MD, an endocrinologist at Cleveland Clinic in Ohio. “They keep eating the same amount, but because they have less muscle mass to burn those calories and less activity, they end up gaining weight over time.”

2. You’re Undergoing Normal Hormonal Changes

According to data from the National Center for Health Statistics, both men and women undergo changes in hormone levels that help explain why middle age is prime time for putting on pounds.

For women, menopause — which tends to happen between ages 45 and 55, according to theNational Institute on Aging — causes a significant drop in estrogen that encourages extra pounds to settle around the belly, explains Dr. Griebeler. This shift in fat storage may make the weight gain more noticeable and increase the risk of high blood pressure, heart disease, high cholesterol, and type 2 diabetes.

In addition, Griebeler notes, fluctuations in estrogen levels during perimenopause, the years leading up to menopause, may cause fluctuations in mood that make it more difficult to stick to a healthy diet and exercise plan. As a result, the average weight gain during the transition to menopause is about five pounds, according to UC San Diego Health.

Men, on the other hand, experience a significant drop in testosterone as they age. It begins to decline gradually around age 40 at a rate of about 1 to 2 percent per year, notesHarvard Health. Testosterone is responsible for, among other things, regulating fat distribution and muscle strength and mass. In other words, lower testosterone can make the body less effective at burning calories.

The pituitary gland’s production of growth hormone (GH) also slows from middle age onward, perHarvard Health. One of GH’s many functions is to build and maintain muscle mass. So with less GH, it’s harder for your body to make and maintain muscle, which, in turn, also impacts how many calories you burn.

“It’s a snowball effect,” Griebeler says. “You start accumulating more fat, have less lean body mass; you burn fewer calories, and that just keeps adding up over time."

3. Your Metabolism Is Slower Than Before

That decrease in muscle mass is likely to slow your metabolism, a complex process that converts food calories into energy, according to the Mayo Clinic. Having more fat and less muscle reduces calorie burning. Many people also become less active with age for various reasons, which further slows the number of calories you burn. Age isn’t the only thing that determines your metabolic rate, however — your body size and sex play a role. So do certain health conditions, such as hypothyroidism or Cushing’s syndrome, which become more prevalent with age as well.

4. You’re Busier With Work

By the time you’ve reached your forties and fifties, your career is likely in full swing — which is great, but brings its own weight loss challenges. For one thing, you may be moving less. You may commute an hour or so to and from work, sit at a desk for eight or more hours a day, and have so much on your plate that there’s no time to go for a walk or exercise during the workday.

You may also find yourself too busy to break for lunch, increasing the odds that you’ll scarf down something from the vending machine or order in calorie-dense takeout food, notesRachel Lustgarten, RD, a nutritionist at Weill Cornell Medicine and NewYork-Presbyterian Hospital in New York City. As for work-related stress, that can militate against a healthy weight, too. The stress hormone cortisol increases the level of the hormone ghrelin, which causes you to eat more, according to a systematic review and meta-analysis in the March 2021Nutrients.

5. You’re Experiencing Major Lifestyle Changes

Some of the reasons for weight gain in middle age have nothing to do with what’s happening inside your body and everything to do with the way life changes as people enter their thirties and forties. One of the biggest changes comes when you start a family. Suddenly, the hour you spent at the gym after work is spent with your toddler at home. Later, your child’s after-school time is filled with playdates, homework, and other activities that require your attention. “You do not seem to have time anymore for yourself,” Primack says. As a result, your diet and exercise intentions might slip, causing a few pounds to creep on.

7 Science-Backed Ways to Battle the Bulge at Midlife and Beyond

Fear not! There are specific, effective tactics you can deploy to retake control of your weight.

1. Focus on Healthy Foods

Griebeler advises increasing your fruit and vegetable intake and decreasing the amount of fast food, added sugar, and other processed foods you consume. You'll also want to prioritize whole foods — vegetables, beans, nuts, whole grains, and fruit — packed with fiber, says Lustgarten. “It will make it easier to control calories. These are high-volume foods — they take up more room in the stomach — and they generally contribute fewer calories to your daily intake,” she explains.

2. Downsize Your Portions

Learning to adapt your diet to your body's lower calorie needs is a gradual process. Griebeler suggests you start by trimming 100 to 200 calories each day and adjust as needed from there. Using a calorie counting app is one way to monitor your food intake. You’d be surprised to see what a big difference such a small change can make.

3. Stay Well Hydrated

It’s easy to confuse the sensation of thirst for hunger. Stay hydrated with water (rather than with calorie-rich beverages like sodas, fancy coffee drinks, and fruit juices), and you'll ramp up your metabolism, increasing the breakdown of fat, suggests a review of several animal studies published inFrontiers in Nutrition in June 2016.

4. Find Solutions for Taming Stress

For many people, stress leads to stress eating, Griebeler says. Do what you need to do to relax, whether it’s with a twice-weekly yoga class or short five-minute meditations throughout the day.

5. Give Your Major Muscle Groups a Workout

That loss of muscle mass you read about earlier? Fight back by adding strength training to your exercise routine. “You want to preserve muscle mass as much as possible,” Griebeler says. “With more muscle, you burn calories more efficiently and you’ll be more active because you have better balance and more stamina.” A good place to start is with the National Institute on Aging’s easy at-home strengthening Go4Life exercise program.

6. Move Your Body More

Try to incorporate a half hour a day of aerobic exercise — which is anything that gets your heart rate up, such as jogging, walking, biking, or swimming, advises Lustgarten. Can’t put together 30 minutes all at once? Break it up by doing three brisk 10-minute walks over the course of the day. “Short bursts of activity have a cumulative effect and count toward a daily exercise goal,” she says.

7. Get a Good Night’s Sleep

If you don’t wake up feeling energized, you’ll be less active during the day and will burn fewer calories as a result. Primack says to log somewhere between seven and nine hours of sleep per night.


5 Reasons It's Harder to Lose Weight With Age and What to Do About It? ›

Why is it harder to lose weight as you get older? As you get older you lose muscle. This has a bigger impact than simply losing muscle definition and tone. Muscle actually burns more calories than fat, so having less muscle means it's harder to use the calories you're eating.

Why is it hard to lose weight as we age? ›

Why is it harder to lose weight as you get older? As you get older you lose muscle. This has a bigger impact than simply losing muscle definition and tone. Muscle actually burns more calories than fat, so having less muscle means it's harder to use the calories you're eating.

Why is it so hard to lose weight at 70 years old? ›

The problem is, as you get older, losing weight can be more difficult. That's because seniors don't typically burn as many calories as younger people, and burning more calories than you consume is the primary driver for weight loss.

What is the best way to lose weight as you age? ›

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. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

How can a 70 year old lose weight fast? ›

But there are ways to get going.
  1. Start with walking. There is conflict over whether walking is as good for you as running, but everyone agrees walking regularly at even a moderate pace is extremely healthy. ...
  2. Regular exercise. ...
  3. Portion control. ...
  4. Eat the right foods. ...
  5. Keep eating nutritiously.

How can I lose weight at 60? ›

5 Tips To Lose Weight After 60
  1. Keep Exercising. Exercise is a continuously effective way to lose weight. ...
  2. Eat Smaller Meals More Often. A tried and true method of losing weight is consuming fewer calories. ...
  3. Hydrate Often. ...
  4. Cut Carbs and Extra Sugars. ...
  5. Manage Stress and Sleep Schedule.
Jun 24, 2022

Can you lose weight naturally as you get older? ›

Weight loss is common among older adults with approximately 25% of older adults experience unexpected weight loss. While sometimes medical conditions can be a factor, oftentimes there is no explanation for sudden weight loss in older populations.

How does a 70 year old female lose belly fat? ›

Weight Training

Weight or resistance training is the best way to lose belly fat after 65. As mentioned earlier, burning belly fat can be challenging in this age group due to muscle loss. By doing resistance training exercises, you develop more muscle mass that helps your body burn more calories even at rest (1).

Why do I keep gaining weight even though I exercise and eat right? ›

It's likely just water loss due to sweat. And if you're seeing a higher number on the scale, that could be due to water retention (which sometimes happens after exercise).

How do I get rid of my hanging belly? ›

Cardio such as swimming, aerobics, running or dancing will burn this excess fat store. HIIT (High-Intensity Interval Training) is the fastest way to trim down stomach fat.

What is the best diet for a 72 year old woman? ›

Older adults' unique nutrition needs

Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.

Can taking magnesium help you lose weight? ›

In addition to those health benefits, magnesium can also aid in weight management. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain).

How can a 73 year old woman lose weight? ›

Losing Weight After 70: Tips On Looking Younger, Stronger, And Healthier
  1. Calculate Your Daily Caloric Needs.
  2. Reduce Your Refined Carb Intake.
  3. Regularly Consume Protein.
  4. Eat A Diet Rich In Fruits And Vegetables.
  5. Stay Hydrated.
  6. Pay Attention To What You Eat.

How many calories per day should a 70 year old woman eat? ›

Consume about 2,600 calories a day if you are active. A female older than 70 years should eat between 1,600 to 2,000 calories daily if you are a sedentary to active.

What foods can boost metabolism? ›

  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal. ...
  • Berries.

Is Oatmeal good for you to Lose Weight? ›

Yes, eating oatmeal every day can help you lose weight, promote heart health, and improve your cholesterol and blood sugar levels. However, eating too much oatmeal or eating it too often can cause nutritional deficiencies as you can miss out on other food groups.

Does walking help you lose weight? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How do I get rid of my lower belly fat after 60? ›

Trimming the fat
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

When you can't lose weight no matter what? ›

The next time you find yourself asking, “Why can't I lose weight no matter what I do?”, schedule a consultation with your doctor. Together, you can find out whether you may have a medical condition that is hampering your weight loss progress or whether the medication you are taking is causing weight gain.

How do you lose stubborn weight? ›

  1. MOVE, keep moving throughout the day to keep your body active. Stubborn fat responds well to aerobic exercise.
  2. Try Apple Cider Vinegar! ...
  3. Drink green tea. ...
  4. Eat your protein. ...
  5. Eat your fiber! ...
  6. Lay off the alcohol. ...
  7. Spare the sugar. ...
  8. Supplements: Fish oil.
Oct 14, 2019

What medical conditions stop you losing weight? ›

5 Medical Reasons You're Having Trouble Losing Weight
  • Hypothyroidism. Unintentional weight gain, along with cold intolerance, can be some of the hallmark symptoms of hypothyroidism. ...
  • Chronic Stress. ...
  • Insulin Resistance. ...
  • Poor Gut Health. ...
  • Hypothyroidism. ...
  • Chronic Stress. ...
  • Insulin Resistance. ...
  • Poor Gut Health.
Jul 22, 2022

Can lemon water reduce belly fat? ›

Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.

What makes a woman's stomach big? ›

Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.

What burns the most stomach fat? ›

1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

Why am I getting fat when I don't eat much? ›

Your Slow Metabolism:

When you have a slow metabolism, your body doesn't convert food into energy in sufficient quantities. So most of the food you eat is stored in the form of fats. This is the main reason why some people get fat even though they don't eat much.

What vitamin deficiencies cause weight gain? ›

Vitamins D and B12 deficiency and weight gain have been found to be directly related, with research suggesting that a complicated relationship exists between the amounts of minerals and vitamins one consumes and how much one weighs.

Why is my body holding onto weight? ›

It kicks in to preserve and store fat for future energy. Research shows that this happens because the human body has evolved to value storing fat and energy and to interpret a shortage of calories as sign of distress.

What are the two veggies that destroy belly fat? ›

Artichokes and Asparagus. Like onions and leeks, these green veggies are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in your cells by helping them recover from inflammation.

What 3 foods burn the most fat? ›

Here are 11 healthy foods that help you burn fat.
  1. Fatty Fish. Fatty fish is delicious and incredibly good for you. ...
  2. MCT Oil. Medium-chain triglycerides (MCT) oil is made by extracting MCTs from palm oil. ...
  3. Coffee. ...
  4. Eggs. ...
  5. Green Tea. ...
  6. Whey Protein. ...
  7. Apple Cider Vinegar. ...
  8. Chili Peppers.

What 4 foods fight belly fat? ›

Eight Delicious Foods That Help Fight Belly Fat
  • Belly Fat-Fighting Foods.
  • Avocados.
  • Bananas.
  • Yogurt.
  • Berries.
  • Chocolate Skim Milk.
  • Green Tea.
  • Citrus.
Jan 17, 2011

Can I get rid of apron belly without surgery? ›

It is impossible to spot reduce abdominal fat or any fat, like the apron belly. This means that targeted exercise will not work, and you must lose fat throughout your body to remove the apron belly on your own.

Can you get rid of hanging belly without surgery? ›

CoolSculpting is one of the most popular non-invasive fat reduction treatments available. Why? Because it has proven to be extremely effective in permanently destroying belly fat.

How do you flatten a belly bulge? ›

Techniques that may help people get a flat stomach include:
  1. Add cardio. Share on Pinterest Running is effective in trimming a person's midsection. ...
  2. Eat more fiber. ...
  3. Limit refined carbs. ...
  4. Increase protein intake. ...
  5. Do exercises while standing, not sitting. ...
  6. Add resistance training. ...
  7. Eat more monounsaturated fatty acids. ...
  8. Move more.
Mar 6, 2019

What fruit is best for seniors? ›

Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.

How many eggs a week should a senior eat? ›

How Many Eggs Can Elderly People (70+) Eat? For healthy people, the National Heart Foundation currently sets no limit as to how many eggs you can eat per day – as part of any healthy and balanced diet.

What is the best yogurt for the elderly? ›

Plain Greek yogurt

When it comes to protein, Greek yogurt delivers. Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health.

Does B12 help with weight loss? ›

B12 works by converting the food we eat into sugar and other types of fuel that keep the body running smoothly. B12 is often associated with weight loss because of its ability to boost metabolism and provide lasting energy.

What supplements should a woman take to lose weight? ›

  • Probiotics. Probiotics have become very popular in the past few years as the importance of the integrity of the gut microbiome for good health has become clearer. ...
  • Fiber. Fiber has been shown to promote weight loss through various mechanisms. ...
  • Vitamin D. ...
  • Green tea. ...
  • Vitamin C. ...
  • Fish oil. ...
  • B-group vitamins. ...
  • Caffeine.

What vitamins help get rid of belly fat? ›

7 vitamins and nutrients that can help lose belly weight
  • B vitamins. B vitamins primarily help fully metabolise food into fuel for the body, especially carbohydrates, protein and fats. ...
  • Vitamin D. ...
  • Iron. ...
  • Magnesium. ...
  • Green tea. ...
  • Vitamin C. ...
  • Calcium.

What is the best diet for a woman over 70 to lose weight? ›

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. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

How can a 70 year old lose 20 pounds? ›

Weight Loss Tips After 70
  1. Stay Strong. You naturally lose muscle mass as you age, and you can offset that by doing strength training. ...
  2. Control Portion Sizes. ...
  3. Eat Small Meals Throughout The Day. ...
  4. Hydrate. ...
  5. Think Moderation, Not Elimination. ...
  6. Don't Obsess Over The Scale. ...
  7. Use A Healthy Meal Service.
Feb 21, 2021

How can a 77 year old lose weight? ›

But there are ways to get going.
  1. Start with walking. There is conflict over whether walking is as good for you as running, but everyone agrees walking regularly at even a moderate pace is extremely healthy. ...
  2. Regular exercise. ...
  3. Portion control. ...
  4. Eat the right foods. ...
  5. Keep eating nutritiously.

How many calories should a 5 foot 2 woman eat to lose weight? ›

5 - How Tall You Are
The Effect of Height on Calorie Needs:Daily Calories to Lose:
Height 5'215431293
Height 5'616301380
5 more rows

How much water should a 73 year old woman drink a day? ›

Experts generally recommend that older adults consume at least 1.7 liters of fluid per 24 hours. This corresponds to 57.5 fluid ounces, or 7.1 cups.

How can I increase my metabolism after 70? ›

Here are six ways you can combat the effects of aging on your metabolism.
  1. Try Resistance Training. Resistance training, or weight lifting, is great for preventing a slowing metabolism. ...
  2. Try High-Intensity Interval Training. ...
  3. Get Plenty of Sleep. ...
  4. Eat More Protein-Rich Foods. ...
  5. Make Sure You Eat Enough Food. ...
  6. Drink Green Tea.
Sep 24, 2017

What is the best drink to speed up metabolism? ›

Beverages like green tea, coffee and high-protein drinks have been shown to boost metabolism, promote fullness and decrease hunger, all of which may encourage weight loss.

What speeds up your metabolism? ›

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

At what age does weight typically begin to decline? ›

Men often gain weight until about age 55, and then begin to lose weight later in life. This may be related to a drop in the male sex hormone testosterone. Women usually gain weight until age 65, and then begin to lose weight.

Is it really harder to lose weight after 50? ›

Why do women over 50 have a slower metabolism? As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.

At what age is it too late to lose weight? ›

According to researchers at the University of Warwick in the UK, obese people over the age of 60 are just as capable of losing weight as their younger counterparts.

How much weight gain is normal as you age? ›

As we get older, we gain an average of one to two pounds per year. [1] This may not seem like a lot, but over time, it can accumulate and lead to weight gain or even obesity.

Why do we gain weight as we get older? ›

As you age, your muscle mass decreases and your fat mass increases. Fat is less metabolically active than muscle—you don't need as many calories to maintain fat as you do to maintain muscle. Hormonal changes can also lead to weight gain.

What drink can burn belly fat? ›

  • Mar 29, 2023. Detox drinks and juices to lose belly fat. ...
  • Beetroot juice. Whole beets are low in calories and high in fibre, which can support regularity, slow stomach emptying, and prolong satiety to support weight management. ...
  • Carrot juice. ...
  • Celery juice. ...
  • Cinnamon water. ...
  • Fennel water. ...
  • Ginger water. ...
  • Green vegetable juice.
Mar 29, 2023

What is truly the best way to lose weight after 50? ›

Ways to lose weight after 50
  1. Move more. The underlying principle of losing weight is burning more calories than one consumes. ...
  2. Get enough sleep. ...
  3. Do not skip meals. ...
  4. Hack the commute. ...
  5. Enjoy exercise. ...
  6. Buddy up. ...
  7. Switch up snacks. ...
  8. Set realistic goals.
Feb 27, 2021

Am I too old to lose belly fat? ›

Whether you're 60, 65, or even over 70 years old, it's not too late to shrink your stomach and boost your confidence.

What time of year do most people lose weight? ›

Summer is considered to be the best season for weight loss. This is because during winters, availability of comfort foods and cold climate might deviate us from our goals but summer foods and a happier weather help us stay energetic and get going all day long.

Why do I weigh more than I look? ›

Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical weight. So, if you've been doing a lot of strength training lately, it's likely this is the reason that you're looking fantastic but not dropping those numbers.

Why can't I lose weight no matter what I do? ›

Many factors can affect your ability to lose weight, including certain health conditions, your dieting and weight loss history, age-related changes and your mother's diet and weight changes during pregnancy.

What four things cause weight gain? ›

Several factors can play a role in gaining and retaining excess weight. These include diet, lack of exercise, environmental factors, and genetics.

How many lbs do you have to lose to lose an inch? ›

In general, it takes about 8 pounds to lose your first inch. That is because most of it will be water weight. A more rapid drop of your pounds in the first weeks of your journey is normal, precisely because of water weight.


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