Losing weight after 60, why muscle comes first

Why muscle matters after 60

Muscle is what lets you get out of a chair, walk into town, climb the stairs and stay steady on your feet. With age, it shrinks faster if you eat too little or move less. A crash diet speeds that up.

The scales do not tell the whole story either. The NHS points out that the BMI calculator cannot tell muscle from fat. 2 people with the same BMI can have very different amounts of muscle. Our page on muscle and weight loss explains how to keep yours.

Your plate after 60

• Protein at every meal, evening included. Eggs, fish, chicken, beans, lentils, yoghurt or cheese. The British Heart Foundation explains that people over 65 are advised to eat about 1g to 1.2g of protein per kg of body weight a day, more than younger adults. Protein contributes to the maintenance of muscle mass. Our guide on how much protein you need per day gives the amounts.
• 3 proper meals. Skipping a meal costs you energy and does nothing for your muscle.
• Drinks through the day. Thirst is felt less with age, so have a glass with each meal and between meals.
• Less sugar and alcohol rather than less of everything. Cutting biscuits, cakes and the evening glass of wine makes room for the foods your body needs.

Strength and balance

Between 60 and 64, the NHS physical activity guidelines for adults apply, with 150 minutes of moderate activity a week and strength work on at least 2 days. From 65, the NHS guidelines for older adults add balance and flexibility. They advise being active every day, even lightly, and doing activities that improve strength, balance and flexibility on at least 2 days a week.

Simple moves count. Standing up from a chair 5 times, climbing a few steps, carrying your shopping home from the market, standing on 1 leg while holding the kitchen worktop. A brisk walk along the Windrush adds the rest.

A steady pace

A slow loss protects your muscle and your energy. Aim for small changes that you can keep for months rather than a strict plan for a few weeks. After 70, priorities shift again, as our page on losing weight after 70 explains.

Your GP and the club

Talk to your GP before you start. Your GP knows your medicines and can tell you whether losing weight is useful for you, and at what pace. This article does not replace advice from your GP or another health professional.

At Witney Nutrition Club, Rachel Clarkson, Sara and the team of coaches trained in nutrition support members every day. The free assessment is a good place to start a conversation about your meals and habits.