What you’ll learn:

• Weight loss becomes more challenging with age due to biological changes like slower metabolism, hormonal shifts, and muscle mass loss.
• Understanding how metabolism and hormones evolve can help you take control of your health and manage weight more effectively.
• Personalized nutrition, regular exercise, and digital health tools like Noom can support your weight loss goals as you age.

As the years go by, you might notice that losing weight becomes more challenging. It’s not just you—it’s biology. But don’t worry; you’re not alone. Understanding the relationship between aging and weight can help you take control of your health, and we’re here to support you every step of the way.

Your body’s like a machine and some parts wear down a bit as time passes. Metabolism slows, hormones can go haywire, and muscle mass dwindles. It’s enough to make anyone feel like throwing in the towel, right?

But here’s the good news: you can handle these changes effectively with the right knowledge and actions. Let’s explore how metabolism evolves with age and the role of hormones in weight management. We’ll show you how personalized nutrition and digital health tools like Noom can support your weight loss goals as you age. 

How metabolism changes with age

As you grow older, you might have difficulty maintaining weight. Let’s explore some common questions about how metabolism changes with age and what you can do about it.

Why does metabolism slow down as we age?

Metabolism slows down with age due to several factors, including loss of muscle mass and decreased physical activity that sometimes comes with random aches and pains. While metabolism declines somewhat with age, research suggests it declines faster after reaching 60. This change is partly due to the natural loss of muscle mass, known as sarcopenia, which begins around age 30.

Are there ways to counteract the slowing of metabolism?

Absolutely! While we can’t completely stop the aging process (wouldn’t that be nice?), we can take steps to keep our metabolism humming. Here are a few strategies to consider:

1. Pump some iron (or resistance bands): Strength training is your metabolism’s best friend. It helps you build and maintain muscle mass, which is crucial for keeping your calorie-burning furnace fired up.
2. Get moving: Regular exercise, such as dancing, swimming, or brisk walking, helps boost your metabolism and burn extra calories. Aim for at least 150 minutes of moderate-intensity activity per week.
3. Fuel your fire with protein: Older people need extra protein to help build and replace the muscle they are losing. The more muscle they keep, the better their metabolism will work. 

How does muscle mass influence metabolism in older adults?

Muscle mass significantly impacts metabolism for older adults. According to research, muscle mass decreases by 3-8% per decade after age 30 and even faster after age 60. Since muscle burns more calories than fat, maintaining muscle mass through regular exercise can help keep your metabolism higher.

Can certain foods or supplements boost metabolism as you age?

While no supplement or superfood can suddenly rev up your metabolism, some choices can give it a gentle nudge. Protein-rich foods require more energy to digest, so including lean meats, fish, eggs, or beans in your meals can temporarily increase your calorie burn. Staying hydrated and enjoying green tea or coffee (in moderation!) may also offer a slight boost.

Hormones and weight management

As you age, your body’s hormones change significantly, impacting your weight and overall health. Let’s explore some common questions about how these hormonal shifts affect weight management in men and women over 50.

How do hormonal changes affect weight gain after 50?

Hormones—those chemical messengers that control everything from your mood to your sleep cycle—can also play a major role in weight management, especially as you get older. For women, the decline in estrogen after menopause can cause fat to shift from your hips and thighs to your belly. Men aren’t immune either—as testosterone levels drop, muscle mass decreases, and fat can accumulate more easily.

Can hormone imbalances make it harder to lose weight?

Hormonal imbalances can feel like an invisible force working against your weight loss efforts. Several different hormones change as you age, which can make it harder to lose weight. Here’s a breakdown of the key players:

Hormone	How aging affects it	Impact on weight loss	Management strategies
Insulin	Increased resistance (the body uses insulin less effectively)	It makes it harder to lose weight and increases the risk of type 2 diabetes and heart disease	A balanced diet, regular exercise, and weight management
Cortisol	Levels may rise due to stress and age-related changes	Promotes fat storage, especially in the abdomen	Stress management techniques (meditation, yoga, etc.), regular exercise, sufficient sleep, a balanced diet
Estrogen (biologically female at birth)	Decreases significantly after menopause	Shifts fat storage to the abdomen, can slow metabolism, decrease muscle mass	Regular exercise (strength training and cardio), a balanced diet
Testosterone (biologically male at birth)	Gradual decline starts around age 30 or 40	Loss of muscle mass, increased fat storage, slowed metabolism	Regular exercise (especially strength training), a balanced diet, testosterone replacement therapy (consult with your doctor), adequate sleep, stress management
Thyroid hormones	Production may decrease	Slows metabolism, which can lead to fatigue and weight gain	Medication (if diagnosed with hypothyroidism), regular exercise, a balanced diet
Growth hormones	Levels decline gradually with age	It contributes to loss of muscle mass, increased body fat, and decreased bone density. It can also affect energy levels and mood.	Medication (in cases of severe deficiency), regular exercise (especially strength training), adequate sleep, a balanced diet rich in protein

How can Noom help with hormone-related weight challenges?

Hormonal changes can make weight loss an uphill battle, especially as we age. Noom recognizes these unique challenges and offers a comprehensive solution. Our Healthy Aging and Metabolism Course Enhancement program will empower you with the knowledge and tools needed to achieve your goals—at no additional cost.

Here’s how Noom’s personalized approach can help you overcome hormone-related weight challenges:

• Science-backed education: The course seamlessly integrates into your Noom program, providing you with in-depth information on the science behind aging and weight loss, including:
  • A comprehensive overview of how metabolism and hormones change over time.
  • Specific guidance for managing weight during menopause or with declining testosterone levels.
  • Practical tips for navigating weight loss while managing age-related health conditions.
  • Nutritional guidance, including information on essential vitamins, to support your body’s changing needs.
• Mindset and behavior change tools: Noom’s psychology-based approach equips you with coping mechanisms to manage stress, a significant factor in hormone regulation and weight management.
• Ongoing support: Your dedicated Noom coach provides guidance, motivation, and accountability throughout your journey, ensuring you stay on track and adapt to your body’s evolving needs.

Noom goes beyond simple weight loss advice. We understand the complex relationship between hormones, aging, and weight, offering a holistic solution that empowers you to achieve sustainable results and improve your overall well-being.

Unique weight loss challenges women face while aging

If you find yourself facing a little extra weight as the years progress, you’re not alone. It’s common for women in their 50s to put on about one and a half pounds each year. And that extra weight tends to settle around the midsection. Belly fat can go from 5-8% of your body weight before menopause to a whopping 15-20% after.

But that’s not all. Perimenopause, the period before your period actually stops, can make you feel like your body is constantly changing the game on you. Hot flashes, mood swings, and, yep, weight gain, can seem to come out of nowhere as your hormones ebb and change. 

What’s going on? A few things:

• Hormonal fluctuations: As estrogen levels fluctuate, your body tends to store more fat, especially around your waistline.
• Muscle loss: As we age, we all lose some muscle, which can slow down our metabolism.
• Changes in body composition: Even if the number on the scale doesn’t change much, you may notice a shift in body composition with increased fat and decreased muscle mass.
• Metabolic slowdown: The combination of aging, hormonal changes, and potential muscle loss can further decrease your metabolism, making weight management more challenging.
• Insulin resistance: Some women experience increased insulin resistance during perimenopause, contributing to weight gain and increasing the risk of type 2 diabetes.
• Mood swings: Hormonal imbalances can affect mood and emotions, leading to mood swings, irritability, and even feelings of anxiety or depression.

But here’s the empowering part: you don’t have to just sit down and wait for this all to happen! Here’s how to take charge:

• Stay active: Regular exercise, including strength training and cardio, can help maintain muscle mass and boost metabolism.
• Focus on nutrition: Eat a balanced diet rich in protein, fiber, and healthy fats. This can help you feel full and satisfied while supporting your body’s changing needs.
• Prioritize sleep: Good sleep habits can help regulate hormones that affect hunger and fullness.
• Manage stress: Find healthy ways to cope, as high stress levels can lead to weight gain.
• Consider personalized support: Noom can provide tailored guidance for women navigating menopause. Noom’s approach includes customizable tools to address common menopause issues such as stress eating, sleep disturbances, and self-care prioritization.

Of course, everyone’s experience with menopause is unique. What works for one person may not work for another. The key is to find a sustainable approach that fits your lifestyle and helps you feel your best.

Unique weight loss challenges men face while aging

As men age, they also face unique challenges when it comes to weight management. One of the key factors is the gradual decline in testosterone levels, which can have a significant impact on body composition and weight:

• Testosterone decline: Men’s testosterone levels can drop by about 1 to 2% each year after age 30. This decline can lead to a decrease in muscle mass and an increase in body fat.
• Weight gain and fat distribution: Low testosterone levels are often associated with increased fat, especially around the midsection. Research shows that higher testosterone levels are associated with a lower total body fat percentage and belly fat.
• Muscle mass loss: As testosterone levels decline, men may experience a reduction in muscle, which can slow down metabolism and make weight management more challenging.

But don’t throw in the towel just yet! While you can’t completely stop testosterone from declining, you can absolutely take steps to counter its effects:

• Pump it up: Strength training is your new best friend. It helps you build and maintain muscle mass, which is crucial for a healthy metabolism. Bonus points—it can even give your testosterone a little boost!
• Fuel your body: Think lean protein, whole grains, fruits, and veggies. Eating a balanced diet can help regulate your hormones and give your body the nutrients it needs to thrive.
• Chill out: Chronic stress can mess with your testosterone levels, so finding healthy ways to manage it (like meditation, yoga, or spending time in nature) is crucial.
• Catch some Z’s: Getting seven to nine hours of quality sleep each night is key for hormone regulation, including testosterone.

At Noom, we’ll create a personalized plan that takes your unique needs into account. We’ll help you navigate those hormonal changes and find a sustainable approach that works for you. So, you can feel your best at any age.

Smart meal planning for healthy aging

As you age, your nutritional needs may change due to changes in your activity level, weight gain or loss, or other health conditions. Smart meal planning is key to staying healthy and energized as we age.

What are the nutritional considerations for meal planning as we age?

Fueling your body becomes even more important as the years go by. Since your body needs fewer calories overall, you need to prioritize foods that pack in nutrition. Think colorful fruits and veggies, lean proteins, and whole grains. This strategy not only helps manage weight but also lowers your risk of chronic conditions like heart disease and diabetes. Note: Always contact your doctor before you change your diet. 

How should meal frequency and portion sizes change?

Instead of three large meals, try spreading your food intake throughout the day with smaller, more frequent meals and snacks. This approach can help keep your energy levels steady, preventing the “crash and burn” feeling that can lead to overeating later on.

Of course, portion sizes are key. It’s easy to overeat, even with healthy foods, so pay close attention to how much you’re putting on your plate. Noom’s food logging tools can be a lifesaver here, helping you track your intake and make sure you’re getting the right balance of nutrients without going overboard.

What types of foods are best for maintaining muscle mass and metabolism?

Protein is the building block of muscle, and as we age, getting enough of it is key to maintaining a strong, healthy body and a revved-up metabolism. Think of protein as your muscle’s best friend—it helps repair and rebuild tissue, keeping you feeling strong and energized.

Here are some protein-rich powerhouses to include in your meals:

• Lean meats: Chicken, turkey, lean beef
• Fish: Salmon, tuna, cod
• Eggs
• Legumes: Lentils, chickpeas, black beans
• Low-fat dairy: Greek yogurt, cottage cheese
• Tofu/tempeh

If you need guidance on choosing the right foods for your goals, Noom’s color-coded food system can help you quickly identify which options are the most nutrient-dense and calorie-conscious.

Exercise tips for people over 50

Staying active as you age is vital for maintaining a healthy weight, boosting energy levels, and feeling your absolute best. Here are some common questions about exercise for older adults:

What types of exercises are most beneficial for older adults?

As you age, the right exercise routine becomes your key to maintaining strength, flexibility, and a healthy weight. Here’s the winning combo:

1. Cardiovascular exercise: Get your heart pumping and your blood flowing. Think:
   • Brisk walking: Walking is a simple and effective way to improve heart health and burn calories.
   • Swimming: Swimming a few laps is easy on the joints and perfect for all fitness levels.
   • Cycling: Whether outdoors or on a stationary bike, cycling is great for building endurance.
   • Dancing: Dancing is a fun and social way to get your cardio in.
2. Strength training: Maintaining muscle mass is crucial for a healthy metabolism. While a good set of weights can go a long way, bands or your own body weight can also get the job done.
   • Bodyweight exercises: Squats, lunges, push-ups, and planks can be done at home with no equipment.
   • Resistance bands: These lightweight, portable tools provide a versatile strength workout.
   • Light weights: Start with a manageable weight and gradually increase as you get stronger.
3. Flexibility & balance: These exercises help prevent injuries and maintain your range of motion.
   • Yoga: Practicing yoga improves flexibility, balance, and strength while also reducing stress.
   • Tai chi: This gentle martial art combines slow, flowing movements with deep breathing.
   • Stretching: You need to regularly stretch major muscle groups to maintain flexibility and prevent stiffness.

Remember, listen to your body and don’t overexert yourself. If you need guidance on how to get started or want to try something new, Noom’s video library can help you find the perfect exercise routine for your needs and abilities.

How frequently should I exercise for effective weight management?

Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread throughout the week. This could be as simple as 30 minutes of brisk walking five days a week. Don’t forget to include two or more days of strength training per week, targeting major muscle groups. This combination will help you maintain muscle mass, boost your metabolism, and burn calories, all contributing to healthy weight management.

Of course, everyone is different, so talk to your doctor or a qualified healthcare professional to determine the best exercise plan for you. 

Are there specific exercise precautions that aging adults need to consider?

Start slowly and gradually increase the intensity to avoid injury. Always warm up before exercising and cool down afterward. If you have any chronic health conditions or concerns, consult with your healthcare provider before starting a new exercise routine.

Achieve sustainable weight loss with Noom

Getting older doesn’t have to mean resigning yourself to unwanted weight gain. With Noom by your side, you’ll have a personalized roadmap to navigate the unique challenges that come with aging. We’ll help you understand your body’s changing needs, build healthy habits that stick, and create a sustainable plan that fits your lifestyle.

Noom isn’t about chasing the latest trends or restricting yourself with fad diets. We know those approaches rarely work in the long run, especially as our bodies change with age. It’s about empowering you with the knowledge and tools you need to make lasting changes so you can lose weight, improve your health, and feel your absolute best at any age.

Note: When speaking about women or men in this article, we are referring to people who are biologically male or female, while recognizing and respecting the diversity of gender identities.