Even in old age it can make sense to lose excess weight. Older people should take special care not to lose too much muscle mass.
Around two-thirds of men and a little over half of the women over 65 years of age in Germany are overweight, according to a study by the Robert Koch Institute in 2012. Every third person at this age is even obese, so has a body mass index (BMI) of over 30.
That is more than in any other age group. There are often multiple causes involved in someone becoming obese as they age. On the one hand, the metabolism slows down in the second half of life, so that the body needs less food to meet its energy needs.
Hormonal changes also contribute to the fact that someone who was slim and slim as a young person slowly but steadily gains weight from the age of 40.
Losing weight can improve symptoms
Whether it makes sense from a medical point of view to get rid of these excess kilos in old age cannot be said in general terms. “Ultimately, you always have to weigh up the benefits and risks,” says Dr. Eva Kiesswetter, graduate nutritionist at the Institute for Biomedicine of Aging at the University of Erlangen-Nuremberg. On the one hand, reducing weight has many beneficial effects: it can improve metabolism, alleviate discomfort in the supporting apparatus and joints, and the risk of cardiovascular disease reduces.
On the other hand, especially in older age, there is a risk of malnutrition or increased muscle wasting. Because when you lose weight, your body also breaks down muscle tissue. This can significantly increase the natural loss of muscle mass in old age, make it frailer, and increase the risk of falls and fractures.
Before removing weight to the doctor
Hans Hauner, Professor of Nutritional Medicine at the Technical University of Munich, also advises that older people should always check on a case-by-case basis to see whether weight loss is actually worthwhile. “Anyone who wants to lose weight should therefore seek advice from a doctor in advance,” says Hauner.
If you are slightly overweight with a BMI between 25 and 30, a person over 65 does not necessarily have to lose weight. It can be advisable from a BMI of 30 or more, especially if there are diseases such as type 2 diabetes, osteoarthritis, or heart failure. The symptoms can improve significantly if someone reduces their excess weight.
For another reason, it’s important to see a doctor before losing weight. Because those who take medication for diabetes or high blood pressure, for example, may need a different dosage. The doctor can judge this best. Patients should not change the dose on their own.
Energy requirements decrease with age
To lose weight, the body has to use more energy than it absorbs. Sounds simple in theory – but in practice, it is a challenge that many fail.
A further complicating factor in older people is that their bodies require less energy than that of younger people.
“Overall, the daily calorie requirement decreases by around 600 kilocalories between the ages of 30 and 80,” says Kiesswetter. In old age, it is therefore often particularly difficult to get rid of excess weight.
No radical diets
So to rely on a radical diet would be the wrong way to go. Such starvation diets have the unpleasant side effect that the yo-yo effect often occurs after them. The painfully lost pounds quickly accumulate again on the stomach and hips.
On the other hand, there is a risk of nutrient deficiency with diets in which you eat very little or do without certain food groups.
Therefore, instead of trying a fast diet, it is usually cheaper to take your time on the weight loss project. And slowly but sustainably approach your desired weight with changed lifestyle habits.
Save 500 calories a day
“If you want to lose weight, you should save around 500 kilocalories a day,” advises nutrition expert Kiesswetter. If you have little muscle mass, you should reduce your weight even more slowly if possible and consume just 200 kilocalories less per day than you burn.
Eat varied, but low in calories
Those who want to lose weight achieve the calorie deficit on the one hand by eating fewer calories. You should also eat energy-rich foods that are high in fat and sugar in moderation.
Juices, sodas, and alcoholic beverages are also a calorie trap. To lose weight, it is better to use water, unsweetened teas, and juice spritzers.
Fruit and vegetables are also inexpensive. They are mostly low in calories and usually also have a high density of vitamins and other nutrients. Overall, when losing weight, it is important to have a varied diet in order to prevent nutrient deficiencies. Protein-rich foods such as quark or low-fat meat should also not be missing.
Elderly people should consume around 1.5 grams of protein per kilogram of body weight when they lose weight, recommends nutritionist Hauner.
Being active builds up muscles
Exercise is important in two ways when it comes to losing weight. On the one hand, physical activity burns additional calories, making it easier to achieve an energy deficit. On the other hand, it helps to build up muscles or at least to reduce muscle loss. Kiesswetter advises losing weight in old age only in combination with a lot of exercises.
If you have weak muscles, you may need to gain muscle mass before you start losing weight. Also, clarify this with the doctor. He or she can also give tips on the right amount of training and the right intensity of exercise.
A mixture of strength, endurance, and coordination training is ideal. But most of all, it’s important to have fun doing what you’re doing. Because losing weight doesn’t happen overnight.
And those who reluctantly force themselves into a sports program can lose motivation if they fail to achieve quick results.
Whether someone jogs, goes swimming, or takes long walks is therefore not only a question of individual performance – but also the joie de vivre that he gains.
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