5 Reasons Why You Are finding it Hard to Lose Weight With Age

As we age, it's harder to keep up with the same weight loss goals that were relatively easy in our younger years. Not only do our metabolism and hormones change, but so make our lifestyle habits. So why is it so hard to lose weight with age? In this article, we will discuss five reasons why losing weight becomes harder as we get older and how you can adjust your diet and lifestyle to reach your desired weight. From hormonal imbalances to changes in physical activity levels and more, read on to learn why it might get difficult for you to lose weight with age and what you can do about it.


Age-related metabolic changes make it harder to lose weight as we get older. As we age, our metabolisms slow down, meaning we burn fewer calories at rest than we did when we were younger. This can make it seem like our weight-loss efforts are constantly thwarted, no matter how hard we try.

In addition to a slower metabolism, age-related hormonal changes can also contribute to weight gain. With the passage of time, our bodies produce less of the hormone testosterone, which helps to keep our muscle mass strong. Less muscle mass means our bodies are less efficient at burning calories, which can lead to weight gain.

Another factor that makes losing weight more difficult with age is a decrease in calorie-burning activity levels. As we age, we tend to be less active overall, and this sedentary lifestyle can further contribute to a slower metabolism and weight gain.

So if you're struggling to lose weight as you get older, don't despair—it's not just you! These changes are natural and occur in everyone as they age. But you can do a few things to offset the effects of a slower metabolism and help yourself lose weight −

  • Eat a healthy diet − Eating healthy foods that are high in fibre and low in calories will help boost your metabolism and help you lose weight.

  • Get regular exercise − Exercise is one of the best ways to offset a slower metabolism. Getting regular physical activity


We have discussed earlier how our bodies produce less of the hormones with age that curbs our weight loss capacity. Leptin is one such hormone, and it signals to the brain when we've had enough to eat. However, as we age, our bodies become less responsive to leptin's signals, meaning we can easily overeat without realizing it.

Other hormones that play a role in weight loss are ghrelin and cortisol. The former is also known as the "hunger hormone" because it increases our appetite. Cortisol is a stress hormone that can also lead to weight gain by causing us to crave high-calorie foods.

Unfortunately, there’s no easy fix for this hormonal imbalance. Weight loss becomes more difficult with age, but it’s not impossible. With a healthy diet and regular exercise, you can still achieve your weight-loss goals, even as you get older.


As we age, our metabolism slows, and we lose muscle mass. This makes it harder to lose weight and easier to gain weight. Our appetite also changes as we age, which can make us eat more. To lose weight, we need to consume fewer calories than we burn.

To cut down unwanted body fat quickly, you can switch to a calorie-deficit diet, which means you've to burn more calories than you consume. But as we age, our metabolism slows, and we lose muscle mass. This makes it harder to lose weight and easier to gain weight.

Our appetite also changes as we age. We tend to become less active and have a lower energy level, which can make us eat more. And as our body composition changes, our body may store more fat instead of burning it for energy.

Here are some tips to help you offset these changes and lose weight as you get older −

  • Stay active − Exercise regularly and stay physically active. Even a 10-min walk daily can boost your metabolism and keep your muscles strong.

  • Eat healthy − Eat a balanced diet that includes colourful fruits, fresh vegetables, whole grains, and lean protein to keep your appetite in check.

  • Limit processed foods − These foods are often high in calories and low in nutrients- they heavily aid weight loss plans.

  • Stay hydrated − Drinking plenty of water is important for overall health. Interestingly, it can also help fill you up, so you don't feel like eating every now and then.

Major Life Changes

Major life changes, such as switching to a new job, getting married, or having a baby, can make it difficult to lose weight. These changes can often lead to less time for exercise and healthy eating. In addition, major life changes can also be stressful, which can lead to emotional eating. If you're trying to lose weight during a major life change, it's important to be patient and keep your goals realistic. Try to find ways to fit exercise and healthy eating into your new schedule, and avoid taking too much stress at all costs.


Sometimes stress can lead us to consume more unhealthy food than usual, increasing our intake of calories. This weight gain is caused by hormonal changes associated with high levels of stress, including elevated cortisol and insulin levels. Cortisol release causes an increase in appetite and sugar cravings, making individuals seek out sugary, high-fat foods for comfort and reward. Insulin production also rises in order to process all the extra sugar that is being consumed. This combination sets off a destructive cycle; the stress causes weight gain, which then further increases levels of cortisol and insulin and leads to additional weight gain. Fortunately, some coping strategies, such as deep breathing exercises or listening to calming music, can help you manage your stress and reduce these effects on your body.


It's not impossible to lose weight as you age, but it is more difficult. The challenge can be anything: from metabolism and hormones to stress levels and changes in diet. If you're struggling to slim down, don't despair – there are still things you can do. Talk to your doctor about a plan that will work for you, and make sure to focus on healthy eating and exercise. With some effort, you can reach your goals.

Updated on: 02-Feb-2023


Kickstart Your Career

Get certified by completing the course

Get Started