Maintaining a healthy weight is so important for our health as we age. The bad news is, there’s no “secret” to weight management for seniors. But there’s good news too: Consistent, healthy habits can help, and it’s never too late to start. 

Bold spoke to Dr. Tiffany Shiau, a board-certified physician in internal medicine and obesity medicine, to answer your top questions about weight management. Here’s what you need to know.

What is BMI, and why is it important?

Body mass index (BMI) is a number that compares your weight to your height. It helps estimate how much body fat you may have. A high BMI can mean you have more body fat than is healthy for your height.

You can check your BMI using an online calculator. There are four main categories of BMI:

• Underweight (Less than 18.5)
• Normal/Healthy weight (18.5 to 24.9)
• Overweight (25 to 29.9)
• Obesity (30 and above)

BMI is a quick, simple, and low-cost screening tool. It helps providers guess your risk for medical conditions linked to high body fat. 

For example, people with a high BMI are more likely to have medical problems like:

• High blood pressure
• High cholesterol
• Diabetes
• Heart disease

But BMI is not a perfect tool. It can’t directly measure your body fat, and it can’t tell you how healthy someone is. Because every body is different, there’s no “ideal” BMI for seniors. BMI is just one piece of information about your body. For most people, it’s just a starting point to help think about weight management. 

How can seniors maintain a healthy weight?

Seniors can maintain a healthy weight by working with their care team to make a goal and a plan to reach it. Most people lose weight through a calorie deficit. This is when your body burns more energy than you consume through food and drink. If you’re planning to lose weight, here are a few things to try:

• Eat lots of protein. Protein is key for healthy muscle mass and bone density. Plus, it takes your body longer to digest protein, so you feel full for longer. You can get protein from sources like meats, seafood, dairy, eggs, and legumes.
• Focus on whole foods. Try to eat plenty of whole foods like vegetables, whole grains, nuts, seeds, and different proteins. 
• Get plenty of fiber. Foods with lots of fiber (like vegetables, legumes, fruits, whole grains, nuts, and seeds) also help you feel full. 
• Eat healthy fats, also known as unsaturated fats. Some examples include fatty fish such as salmon and sardines, avocados, olive oil, and nuts and seeds. 
• Keep moving. Staying active is one of the best things seniors can do for weight management. Check out Bold’s library of online classes, which has hundreds of seated and standing options for every fitness level. 
• Get enough sleep.  Getting enough sleep helps control the hormones that tell you when you’re hungry or full. Plus, sleep deprivation can affect your metabolism. Your metabolism is how your body uses food and drink, and how you burn calories.

Lower your stress levels. Did you know that high stress levels can affect your appetite and metabolism? Getting your stress under control is important for your mental and physical health.

How can exercise help seniors with weight management?

Exercise can help your body burn more energy, helping you stay in a calorie deficit. There are safe, fun exercise options for everyone, including chair workouts and seated options. 

There’s no “right” answer about the best exercises to lose weight. Seniors who are exercising for weight management can focus on the following:

• Exercise you enjoy. The best exercises are ones that you enjoy and would want to continue doing in the long run. It’s easy to stay consistent when you’re having a good time.
• Strength training to build muscle mass. “Muscle mass burns more calories at rest than fat mass,” Dr. Shiau explains. Try body weight-based exercises (e.g., lunges, planks, squats, push-ups) or weight-based exercises (e.g., weight machines, dumbbells, kettlebells). 
• Cardio exercise, aka activities that increase our heart rate. It’s great for heart health and weight loss. Cardio examples include walking, jogging or running, chair cardio, dance, and swimming. Low-impact options like cycling, swimming, and Bold’s low-impact classes are a great option if you have injuries. 
• Flexibility and mindfulness exercises like yoga or Tai Chi. These can help improve your balance, mobility, and mental health.

Can seniors take weight loss medications?

Some seniors may be able to take prescription weight loss medications. A popular type of weight loss medication is a GLP-1.

“These work by mimicking a natural hormone made by our body, called GLP-1,” Dr. Shiau says. GLP-1 medications help you manage hunger levels, and make you feel full for longer. 

Dr. Shiau notes that GLP-1s are effective for weight loss for some patients. Separate from weight loss, they can also benefit your heart and metabolism. Side effects can vary person to person, and coverage and cost can vary. If you’re interested in medication to help with weight loss, talk to your care team.

I’ve never been able to lose weight before. How do I start?

It’s never too late! The first step is to schedule a visit with your primary care physician or an obesity medicine specialist. You can talk about your weight and your health journey, and some of the factors that play a role in your weight. 

Here are some questions you might want to ask them:

• Do you have any concerns about my weight? 
• Would losing weight or gaining weight be beneficial for my health?
• If losing weight would help my health, what’s the safest way to do it?
• If gaining weight would help my health, what’s the safest way to do it?
• What resources can you give me for weight management?

You’ll then talk about things that affect your weight, including:

• Genetics, like your family health history
• Health conditions that can affect weight
• Medications you take and potential effects on bodyweight
• Mental health conditions
• Environmental factors like access to healthy foods
• Lifestyle habits like how active you are and how well you sleep
• Nutrition — what your diet looks like 
• Previous weight loss attempts and how they went for you

All this information can help your care team make a plan to get you to a healthy weight.

The bottom line

If you’re interested in losing weight, we’re here for you. The best first step is to chat with your medical care team about what’s best for your health. Once you have a plan, we’re here to help you stick with it. Remember, Bold has thousands of online classes to help you increase your physical activity levels and support weight management. Stay active, see you in class!