Obesity in Seniors: Health Risks and Tips for Losing Weight Safely

If you're struggling to keep excess weight off as you age, you're not alone. 

Seniors experience age-related changes in their bodies that can make mainstream weight loss strategies ineffective, and even unsafe for them. 

To help you navigate these changes, this article will walk you through the health risks associated with senior obesity. Learn about the unique weight loss challenges seniors face, and how to assess if you’re at a healthy weight. 

Additionally, get expert insights on the best ways to shed those extra pounds safely, and discover how NTUC Health’s Senior Gym can support your weight management journey.

Obesity and Its Serious Effects on Senior Health

Maintaining an optimal body weight isn’t just about looking good, it’s also critical for staying healthy. Obesity in your senior years can lead to serious health complications, such as:

• Increased Risk of Chronic Diseases: It increases the risk of cardiovascular disease, stroke, type 2 diabetes, and joint problems like osteoarthritis.
• Reduced Mobility and Physical Function: Extra body weight makes movement more difficult and increases the risk of falls. This often causes seniors to avoid physical activity, which exacerbates the weight problem.
• Poor Mental Health: Obesity can contribute to depression, anxiety, and low self-esteem, affecting one’s quality of life.
• Lower Life Expectancy: Studies show that obesity reduces the average life expectancy of an individual by three to ten years, or more.

With healthy weight management, these risks can be prevented or significantly reduced.

Do You Have A Healthy Weight?

The Body Mass Index (BMI) has traditionally been used as a quick and simple way to check if your weight is healthy for your height. To calculate your BMI, you can use this formula: BMI = Weight (kg) ÷ Height (m)² or an online BMI calculator.

A BMI between 18.5 and 22.9 is considered a healthy weight range. But while BMI works as a general guideline for younger adults, it might not work as well for seniors.¹

BMI: Why It’s Not the Best Measure of Healthy Weight for Seniors

As we age, our body composition changes over time. Many seniors experience muscle loss and fat gain, even as their weight stays the same. This means that two seniors with the same BMI can have very different health risks.

For example:

• A senior with more muscle mass and less fat is likely to be stronger and less prone to issues like poor mobility.
• Another senior with the same BMI but less muscle mass and more abdominal fat may face higher risks of heart disease, mobility problems, and other health concerns.

That’s why healthcare professionals are shifting their focus away from BMI and looking more closely at waist size, physical strength, and functional mobility to assess healthy weight in older adults.²

Waist Circumference: A Better Indicator of Healthy Weight in Seniors

For seniors, checking your waist size can be a simpler and more accurate way to keep track of healthy weight than relying solely on BMI.³ Research reveals that carrying extra fat around the abdomen (central obesity) is strongly linked to health problems as we age.

A healthy waist circumference would be: 

• Under 90 cm (35 inches) for men.
• Under 80 cm (31.5 inches) for women.

Why Losing Weight Can Be Harder for Seniors

There are several factors that make it tricky for seniors to lose weight effectively, here are some unique challenges they face:

1. Age-Related Muscle Loss (Sarcopenia)
   Sarcopenia is the gradual loss of muscle mass that often occurs with age, particularly in the absence of regular strength training. Muscle burns more calories than fat, so as seniors lose muscle mass, their bodies burn fewer calories throughout the day.
2. Changes in Hormones
   Key hormones like estrogen and testosterone naturally decline with age, and can lead to increased fat storage and a reduction in muscle mass, making weight loss harder.
3. A Slower-Running Metabolism
   The body’s natural calorie-burning engine, the basal metabolic rate (BMR), slows down with age. This means that seniors burn fewer calories daily, even with the same level of activity and diet, making it harder to keep excess weight off.
4. Medical Conditions That Get in the Way
   Health conditions like joint pain, arthritis, diabetes, and heart disease may limit mobility and impact metabolism, which can negatively affect weight.
5. Medication Side Effects
   Certain medications, while essential for managing health conditions, may increase appetite, slow metabolism, or promote fat storage, making it harder to maintain a healthy weight.
6. Changes in Lifestyle
   Retirement, health changes, or shifts in social circles can bring stress, anxiety, and boredom. Seniors may cope by turning to food for comfort.

Also, without a regular work routine, there are fewer built-in opportunities to stay active. This can lead to more time spent on sedentary activities like sitting at home to watch television.

Safe and Effective Weight Management Tips for Seniors

If you’re an older adult trying to lose weight, remember that it’s about long-term health, not just quick results. It’s important to prioritise maintaining muscle mass so you can stay strong, and avoid practices that could cause nutritional deficiencies or other health issues.

In this section, we’ll share effective ways for you to navigate weight loss safely.

1. Eat a Balanced Diet

Nutrition plays one of the most vital roles in senior weight management. It’s not just about eating less, it's about eating right.

• Prioritise Protein Intake: Protein is essential for preserving muscle mass, which supports calorie burn and prevents frailty. The daily recommended amount of protein for seniors is 1.2g per kilogram of body weight. For example, an older adult who weighs 55 kilograms will need at least 66 grams of protein a day, which is roughly three palm-sized servings of fish or three eggs. Good sources of protein include mackerel, eggs, chicken breast, and tofu.
• Portion Control Matters: Pay attention to portion sizes. Even healthy foods can lead to weight gain if eaten in excess.
• Avoid Drastic Calorie Restriction: Drastically cutting calories for weight loss can be harmful as it causes muscle loss, nutrient deficiencies, and a slowed metabolism. This makes it harder to maintain a healthy weight and impacts overall health.
• Limit Processed Foods: Processed foods are often high in sodium, unhealthy fats, and added sugars, which can contribute to weight gain and worsen existing health conditions. 

2. Engage in Regular Strength Training

Strength training is a vital element in weight management for seniors, as it builds muscle power to counteract the muscle loss that often accompanies calorie restriction.

Focusing solely on calorie-cutting can lead to a decline in metabolic health and increased frailty, which can be dangerous for seniors. Strength training prevents this by preserving lean muscle mass for a healthier weight management journey.

The Singapore Physical Activity Guidelines recommend muscle-strengthening exercises at least twice a week at moderate intensity to support weight management and overall well-being for seniors aged 65 and above.

3. Set Realistic and Sustainable Goals

To ensure safe and sustainable weight loss, older adults should aim for no more than a gradual loss of 0.5 to 1 kg per month. This pace minimises muscle loss, maintains bone health, and lowers the risk of complications such as malnutrition.

4. Consult a Professional for Weight Loss Support

Navigating weight management can be challenging for seniors with health concerns, but professional guidance can make the process easier and safer. For example:

• Consulting a family doctor ensures your weight loss plan is tailored to your specific health needs and conditions.
• Joining a senior fitness program provides a fun and social way to stay active, with professional guidance to keep you motivated to achieve lasting, health-focused goals.

Weight Management Made Easier with NTUC Health Senior Gym

Why go solo on your weight management journey when you can have expert support every step of the way? 

Transform the way you manage your weight at NTUC Health’s Senior Gym. This one-stop fitness space houses three fitness programs specifically tailored to help older adults build strength, improve functional mobility, and achieve a healthier weight.

Circuit Training For Power and Cardiovascular Health

Work up a sweat by taking on the specialised gym machines in Circuit Training. These elder-friendly machines are designed to help you burn fat, build muscle, and boost cardiovascular fitness without putting stress on your joints. 

Classes are led by experienced senior fitness trainers who will track and encourage your progress, providing the motivation you need to stay focused and advance toward your long-term weight and wellness goals.

Circuit Training Focus for Recovery

If you or a loved one are living with Parkinson’s disease or recovering from a stroke, Circuit Training Focus is designed with you in mind. This program helps rebuild strength and restore confidence in mobility through gentle exercises on senior-friendly gym machines. It’s tailored to improve balance, strength, and flexibility, reducing fall risk and enhancing functional movement.

With a small class size, you'll receive dedicated guidance and personalised attention to ensure a safe and effective workout.

Functional Fitness for Better Daily Movement

Squat, pull, push, hinge, and lift your way to a healthier body weight in Functional Strength Training class! Developed to help seniors move with ease, this practical program focuses on movements that build range of motion and strength for everyday tasks. 

Forget the fancy gym machines—this class keeps it simple with dumbbells, resistance bands, and medicine balls. Buddy up with a new friend, cheer each other on, and celebrate every bicep curl as a community.

^1,2 BMI values may not apply to the elderly

³ Waist size may be a better indicator of health than BMI for seniors