If there is one thing people complain about related to aging, possibly coming in second to creaking joints, it is weight gain. It isn’t uncommon for people to pick up pounds as they move into middle age, sometimes at the rate of one to two pounds per year. But researchers are finding more and better options for how to deal with the weight gain that sometimes goes hand-in-hand with growing older.
As we age, our metabolic rate slows down and we lose muscle, which burns more calories than fat. We often develop eating habits in our 20s and 30s and don’t change those much, even if our activity levels have decreased significantly over time.
Plus, food is incorporated into so much of what we do. Nurse practitioner Jennifer Truman with Norton Weight Management Services notes, “Food is personal, emotional, cultural, social, and addictive. In theory, weight loss should be easy — drink plenty of water, eat clean whole foods, move your body more, and you’ll lose weight. In practice, weight loss is a challenge because people are complex and they are living busy, complex lives.”
We know that managing our weight is important as we get older because, as Jennifer notes, “the less adipose (fat) tissue we carry on our organs, the less likely we are to suffer from chronic health conditions like diabetes, heart disease, stroke, and certain cancers.” And those creaking joints mentioned earlier? Those won’t be as bad if we aren’t making our joints carry more weight with every step we take.
Prevent it: Strength training can help
As Jennifer mentioned, staying hydrated, eating whole foods, and moving your body are critical to keeping a healthy weight, but for a long time, people focused much of their attention on cardiovascular training, such as running and using elliptical machines. While this kind of exercise is certainly important, there has been an increased effort to encourage people, especially women, to add in more muscle-building because of the metabolic changes associated with aging. Whether a person lifts dumbbells or simply uses their body as the “weight” they lift, adding strength-building helps rev metabolism and build more muscle, which will in turn burn more calories. Having more muscle strength, especially in the legs, can also help older adults keep their balance and avoid falls.
Treat it: New meds may be an option
News outlets exploded in late 2024 with reports about the use of Ozempic, heralded as a game-changer when it comes to weight loss. But what is Ozempic, and is it safe for older adults?
Ozempic is an FDA-approved diabetes medication, but Jennifer notes that it is chemically the same medication as Wegovy, a weight-loss medication. Two other similar drugs in this arena are Mounjaro and Zepbound. All of these drugs work by decreasing patients’ appetites and slowing down the pace at which the stomach empties so that patients feel fuller longer after they eat.
“Both Wegovy and Zepbound can be appropriate treatments for obesity in older adults,” Jennifer says, “[but] all patients on these medications need to be taking vitamins, meeting protein intake goals, and drinking plenty of water.” She explains that there isn’t an age at which someone becomes “too old” for these medications, but she recommends that any patient concerned about excess weight speak with their physician to determine a plan together.
By Carrie Vittitoe
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