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Setting Realistic Weight Loss Goals for Senior Adults: A Comprehensive Guide

Post written by BFH Staff Writer on November 18, 2023
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Realistic Weight Loss Goals for Senior Adults
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Eleanor had always been an active woman. But now, at 65, she felt the weight of her age bearing down on her. She had noticed the pounds slowly creeping on over the years, and it started to affect her mobility and overall well-being.

Eleanor decided it was time to take control of her health and start losing weight. However, she soon realized that losing weight after 60 came with unique challenges. She found herself battling with muscle stiffness and joint pain, making the journey much more difficult for her. Eleanor struggled with finding a balance between losing weight and pushing her body too hard, which resulted in fearing injury or setbacks.

Unfortunately, situations like these are common as we age. Our bodies become less responsive, making it challenging to achieve weight loss goals even if we want to stay fit. This is why it’s important to set realistic and achievable weight loss goals after 60 to ensure long-term success.

The Significance of Realistic Goals

Both Eleanor and Sandra had made some mistakes in the initial days of their reduction in body mass journey. “I had set unrealistic expectations and was too hard on myself. When 30 minutes of brisk waking did not help, I joined a local gym and thread milled for one hour every second day. I felt drained and demotivated when the second plan did not work either,” confesses Eleanor.  

Senior adults may have different reasons to lose weight. While some may want to improve their overall health, others may want to manage chronic conditions like diabetes or hypertension. Personal trainer for seniors Igor focuses on setting realistic goals, regardless of the motivation, for two reasons. “Setting realistic weight loss per month is essential protect yourself from physical injuries and disappointment. At times clients come up to me with unrealistic expectation of losing 5 kilos in 1 week. That is impossible, stressful and physically draining for senior adults,” says Igor. 

Health and Safety

The health and safety of senior adults should always be the top priority. Rapid or extreme body mass decrease can lead to muscle loss, nutritional deficiencies, and other health complications. Realistic goals ensure that weight loss occurs at a safe and sustainable pace.

Reduced Stress

Unrealistic slimming-down expectations can lead to stress and anxiety. Setting attainable goals reduces these negative emotions and contributes to an overall positive experience.

That brings us to the question of how to set realistic goals. 

Setting Realistic Goals

After two failed attempts, Eleanor hired a trainer to work around a realistic plan. “The first thing my trainer asked me was, ‘What is your objective?’ My instant response was ‘20 pounds less’. After an introspection, we realized that my main objective was to improve my metabolism – which was the root cause of my weight gain. His second question was, ‘What do you enjoy doing the most?’ As a young woman, I have always enjoyed dancing. A few questions later, my trainer and I curated a plan that was in tandem with my interests and needs, and at the same time served the objective of improving my metabolism.” Today, Eleanor is 5 pounds less with a simple and stress-free exercise routine combining yoga and Zumba. “After every Zumba session, I get my energy back. For best results, it is equally important to enjoy the journey,” says Eleanor. 

Setting specific, realistic, and achievable shedding pounds goals for elderly individuals involves a few key steps:

Define Your Objectives

Identify your reason for losing weight. Do you want to improve your health, manage a medical condition, or boost your energy levels? Knowing your motivations will help you set clear objectives.

Consult a Healthcare Provider

Discuss your weight loss goals with your healthcare provider. They can help you set a safe and realistic target and guide you on any necessary dietary or lifestyle adjustments.

Create a Plan

Work with a registered dietitian or nutritionist to create a personalized meal plan that aligns with your calorie needs, nutritional requirements, and taste preferences.

Monitor Your Progress

Track your weight and measure your progress once a week instead of daily. The insignificant difference from the last day’s reading may disappoint you. Consider using a food journal to log your meals, special exercise (over 50), and emotions related to eating.

Be Patient and Adaptable

Understand that weight loss may be slower in elderly individuals due to metabolic changes. Be patient and adaptable, adjusting your plan as needed to achieve steady progress.

Celebrate Milestones

Celebrate your achievements along the way. Recognize and reward your efforts. Do these small things to stay motivated.

Healthy Weight Loss Methods for Seniors

Before setting specific weight loss goals, it’s essential to consult a doctor, identify your underlying health conditions, and create a safe plan. It would help if you also were mindful of the following:

Eat a balanced diet

A well-balanced diet is the cornerstone of successful weight loss. Focus on whole foods, including fruits, vegetables, lean proteins, and whole grains. Be mindful of portion sizes and consider reducing your daily calorie intake.

Regular Physical Activity

It’s not about how rigorously you exercise but how regularly you exercise. 30 mins of regular exercise of your choice can make a slow and steady improvement in your weight. 

Seniors should aim for a combination of aerobic, strength, and flexibility exercises. Start slowly and gradually increase the intensity and duration of workouts as you become more comfortable with the routine.


Staying properly hydrated is crucial. Dehydration can often be mistaken for hunger, leading to overeating. Ensure you’re drinking an adequate amount of water throughout the day.

Adequate Sleep

Quality sleep is essential for weight management. Lack of sleep can disrupt hunger hormones and lead to overeating. Aim for 7-9 hours of sleep per night.

Maintaining Success

Once you’ve achieved your weight loss goals, maintaining a healthy weight is just as important. It’s essential to continue a balanced diet and regular exercise routine to prevent regaining weight. 

In conclusion, setting realistic weight loss goals for elderly individuals is a critical step in promoting their overall health and well-being. With the right approach, support, and commitment, seniors can achieve and maintain a healthy weight that enhances their quality of life. Always remember that health and safety should be the top priorities when embarking on a weight reduction journey, and consulting with healthcare professionals is key to success.

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