Think it's too late to lose weight? Doctors say one overlooked habit can restart your metabolism and transform your health

For many adults, shedding pounds can feel like a constant uphill battle, and the challenge only increases with age. According to the Centers for Disease Control and Prevention, nearly half of all U.S. adults are actively trying to lose weight, including 43 percent of people over 60. According to a report from Parade, aging bodies, slower metabolism, and reduced muscle mass make the process more challenging, but experts insist it is far from impossible.

Why Shedding Pounds Gets Harder With Age
Geriatrician Dr. Thomas Perls, MD, MPH, FACP, professor of medicine at Boston University School of Medicine, explains that muscle loss plays a key role. “People older than 50 tend to have fewer type two muscle fibers, also called fast-twitch fibers,” he notes. These fibers are essential for burning energy efficiently. Over time, muscles accumulate connective tissue and fat, slowing metabolism and reducing fat-burning capacity. Dr. Perls adds that lower aerobic activity can create a cycle of weight gain, making targeted strategies critical.

Strength Training: The Surprising Key
While walking, running, and other aerobic activities are widely recommended, Dr. Perls emphasizes that weight or strength training is a crucial yet often overlooked tool for older adults. Building muscle through resistance exercises, including bicep curls, push-ups, deadlifts, and chest presses, can help reignite metabolism, burn fat, and protect bones and joints. The American Heart Association recommends strength training at least twice a week for those over 50.

Combine Exercise With Smart Nutrition
Strength training alone is not enough. Dr. Perls stresses a holistic approach combining muscle-building, aerobic activity, and dietary adjustments. Adults should aim for 150 minutes of moderate aerobic exercise weekly or 75 minutes of vigorous activity. Running, cycling, hiking, swimming, or fast walking all contribute. Diet-wise, minimizing high-glycemic foods such as white bread, pasta, sweets, and soda is essential because these spikes in blood sugar trigger insulin release, promoting fat storage.

Mediterranean Diet Offers a Balanced Path
Replacing high-glycemic foods with nutrient-rich options like vegetables, fruits, whole grains, olive oil, fish, and plant proteins—a pattern seen in the Mediterranean diet—can support fat loss while improving overall health.

Losing weight after 50 may take more planning and patience than it does for younger adults, but the goal is achievable. By combining strength training, aerobic exercise, and mindful nutrition, older adults can overcome natural age-related challenges and see meaningful results. Dr. Perls concludes, “With the right habits, it’s absolutely possible to achieve weight loss and improved health, even if you start later in life.”