How to lose weight after 60 without feeling deprived or miserable.
Aloha!
Losing weight after 60 doesn’t have to mean living on salads, counting every calorie, or spending hours in the gym. I’ve helped many people in their 60s, 70s, and beyond lose weight successfully — without feeling deprived.
Here’s what actually works:
Focus on Simple, Sustainable Changes
The biggest mistake people make is trying to follow extreme diets that are impossible to maintain long-term. Instead, we focus on small upgrades that add up:
Eat more protein — Protein keeps you full longer and helps preserve muscle as you age. Good sources: eggs, fish, chicken, beef, Greek yogurt, and protein shakes if needed. If you’re eating breakfast, be sure to include protein. It will help you make to to lunch without snacking. If you’re eating a carb heavy breakfast with cereal or oatmeal, you’re going to end up with a blood sugar spike and then a big fall and you’ll be hungry in two hours again.
Fill half your plate with vegetables — They’re filling, nutrient-dense, and lower in calories. Try adding extra low starch veggies to your favorite Hawaiian dishes.
Cut liquid calories — Sugary drinks, juices, and fancy coffees are some of the easiest things to remove. Replace them with water, sparkling water, no sugar added kombucha, or unsweetened tea. Even that little coffee creamer with sugar is bad! Just cut it out!
Don’t fear healthy fats — Avocados, olive oil, nuts, and fatty meat and fish help you feel satisfied so you’re less likely to overeat later. Fat doesn’t make you fat!
Fermented foods — Supercharge your gut. Add fermented foods to your meals. Items such as sauerkraut, kimchi, blue or other fermented cheeses, and kombucha are all great. Look up Dr. Sean O’Mara and the “living carnivore diet” to learn more about ferments!
Move in Ways You Actually Enjoy
You don’t need intense workouts. Consistent, gentle movement is much more effective:
Daily walking (even 20–30 minutes). You’ll sleep better.
Light resistance training at home (resistance bands or bodyweight exercises). This is very important as you age to prevent muscle loss.
Activities you love — swimming, gardening, dancing, or playing with grandkids
Once you improve, or if you’re still in good shape, it’s been shown that short bouts of higher intensity exercise are better than spending hours a week walking, running, or swimming. So up your intensity. How? Well don’t injure yourself. A stationary bike, rower, or swimming are great. Go “all out” for 20-30 seconds and then recover your heart rate (~ 3 minutes) then repeat 2-3 more times. This beats hours of exercise at an easy pace.
My Clients’ Best Results Come From:
Eating satisfying meals instead of restricting (no calorie counting!)
Focusing on consistency rather than perfection
Getting better sleep (this dramatically affects hunger hormones)
Managing stress (cortisol makes weight loss harder)
Realistic Expectation: Most people I work with lose 1–2 pounds per week when they stay consistent. Some lose more, some lose slower — and that’s okay.
The goal isn’t just to lose weight. It’s to feel stronger, have more energy, and improve your health markers so you can enjoy life in Hawaii for many more years.
The change will be steady and consistent. The body changes and adapts slowly. One day you will be amazed. The belts get tighter, pants get looser, and you feel lighter and more energetic!
Ready to make real progress? Email me at HealthNow@AlohaHealthCoaching.com and let’s talk about a simple plan that fits your lifestyle.