Weight loss in your 60s, getting more nutrition from fewer calories

Why quality matters more than ever

As appetite becomes smaller for many people, there is less room for foods that bring energy and little else. A packet of biscuits and a bowl of porridge with fruit may contain similar calories. Only the porridge brings fibre, vitamins and a feeling of fullness that lasts until lunch. Swapping a few foods like this, rather than simply eating less of everything, is the safest way to lose weight at this stage of life.

Foods that pull their weight

• Eggs, fish, beans and lentils. They bring protein, which contributes to the maintenance of muscle mass.
• Yoghurt, milk and cheese in sensible amounts. Calcium is needed for the maintenance of normal bones.
• Vegetables and fruit of every colour. They fill the plate for few calories.
• Wholegrain bread, oats and brown rice. They add fibre and steady energy.

For a fuller picture of how much protein you may need, see our page on daily protein needs.

Vitamin D through the darker months

From October to March, the sun in Oxfordshire is too weak for your skin to make enough vitamin D. The NHS page on vitamin D says adults need 10 micrograms a day and explains who should consider taking extra vitamin D in autumn and winter. Vitamin D contributes to the maintenance of normal bones and normal muscle function. Ask your GP or pharmacist what is right for you.

Drink before you feel thirsty

Many people notice they feel less thirsty as they get older, and mild dehydration can feel like tiredness or hunger. A glass of water with each meal and 1 between meals is an easy routine to keep.

Movement that keeps you steady

The NHS activity guidelines for older adults recommend 150 minutes of moderate activity a week, plus strength, balance and flexibility work on at least 2 days. A brisk walk around the paths of Kingsmere, a few sit to stand moves from a kitchen chair and a short balance exercise while the kettle boils already count. For more on this, read why muscle matters.

A morning routine with company

The club opens at 7:30am on Saturdays and from 6:30am on its weekday mornings, so you can fit in a breakfast with others at a time that suits you. Coaches trained in nutrition follow you daily, and your first assessment is free.

If you take regular medicines or have a long term condition, speak to your GP before changing how you eat. This article does not replace that medical advice.