Losing weight after 70, only with your GP and always gently

Unplanned weight loss, a warning sign

The NHS explains that unintentional weight loss is among the main signs of malnutrition. Losing 5% to 10% or more of your weight over 3 to 6 months is a reason to see your GP. People aged 65 and over are particularly at risk, and the NHS is clear that weight loss is not an inevitable part of getting older.

A smaller appetite, clothes that feel loose, new tiredness. All of these deserve a visit to the surgery. This is also why the usual BMI ranges are not the whole story at this age. Your GP is the right person to judge.

When losing weight can help

Your GP may suggest losing a little weight, for example to ease painful knees or to help manage diabetes. The aim is then to lose fat while keeping muscle. A fast loss would do the opposite. Muscle lost at 70 is hard to rebuild, and it is what helps you stand up, walk and avoid falls.

A plate that protects

• No skipped meals. 3 meals and a snack work better than a diet.
• Protein at every meal. Eggs, fish, meat, dairy, beans and lentils. The British Heart Foundation notes that people over 65 are advised to eat about 1g to 1.2g of protein per kg of body weight a day. Our guide on how much protein per day gives practical amounts.
• Dairy for your bones. Milk, cheese and yoghurt are good sources of protein and calcium, says the NHS. Calcium is needed for the maintenance of normal bones.
• Drink before you feel thirsty. Thirst is felt less with age. A cup of tea, a glass of water or milk at each meal and in between.
• Less added sugar and fat rather than less of everything.

Moving to keep your strength

The NHS guidelines for older adults advise being active every day, even lightly, and doing activities that improve strength, balance and flexibility on at least 2 days a week. Standing up from a chair without using your hands, climbing a few steps, carrying your shopping. If you have fallen, or worry about falling, these exercises help you feel steadier.

If you are between 60 and 70, our page on losing weight after 60 fits you better. After 80, the priority changes again, as our page on weight and strength at 80 explains.

At Witney Nutrition Club

This article does not replace advice from your GP or another health professional. At Witney Nutrition Club, coaches trained in nutrition support members every day, at a pace that suits you and with the agreement of your GP. The free assessment is a gentle way to talk about your meals and your energy.