Weight Loss for Women Over 60: Your Guide to Feeling Strong, Energised & Confident

Sam Barfield
Oct 1
2 min read

Hitting your 60s doesn’t mean hitting pause on your health goals. In fact, this stage of life is the perfect time to focus on strength, energy, and confidence. Many women over 60 struggle with losing weight due to natural changes in metabolism, hormones, and muscle mass—but the truth is, with the right strategy, results are absolutely possible.

Here’s how to make weight loss work for you in your 60s.

1. Focus on Strength, Not Just the Scales

After 60, muscle mass naturally declines—a process called sarcopenia. Less muscle means a slower metabolism, making it easier to gain fat. The fix? Strength training.

2–3 sessions a week of resistance training (using weights, resistance bands, or even bodyweight) can help you build lean muscle.
More muscle = more calories burned, even at rest.

2. Prioritise Protein

Many women under-eat protein, which makes fat loss harder. Protein helps preserve muscle and keeps you fuller for longer.

Aim for 20–30g of protein per meal (think lean meats, fish, eggs, beans, Greek yoghurt).
Spread it evenly through the day rather than just at dinner.

3. Move Daily—But Be Smart About It

You don’t need to run marathons to shift weight. What matters is consistency.

Walking is one of the best low-impact exercises.
Add balance and mobility work (like yoga or Pilates) to reduce risk of falls and keep joints healthy.
Keep it enjoyable—gardening, swimming, dancing all count.

4. Manage Hormones & Metabolism

At this stage, oestrogen is lower, which can influence fat storage around the middle. Combine:

Strength training (to fire up metabolism).
Balanced nutrition (fewer processed carbs, more whole foods).
Quality sleep—underrated but essential for weight management.

5. Don’t Under-Eat

Cutting calories too much backfires: it slows your metabolism, increases cravings, and makes energy dip. Instead:

Eat in a slight calorie deficit (enough to lose fat but still fuel your body).
Fill your plate with high-volume, nutrient-dense foods: veggies, lean protein, whole grains, and healthy fats.

6. Stay Consistent, Not Perfect

The women who get the best results over 60 aren’t the ones who “diet” for 2 weeks then give up. They’re the ones who commit to small, sustainable changes:

Daily walks.
Simple strength sessions.
Balanced meals most of the time (with room for treats).

Final Word

Losing weight after 60 isn’t about restriction—it’s about empowerment. With the right mix of strength, smart nutrition, and lifestyle habits, you can feel leaner, stronger, and more confident than ever. Age is just a number, but how you move, fuel, and look after your body determines how you feel.