Modern medical research confirms that being too overweight or underweight can negatively impact health. When overweight, the body bears excessive burden, increasing risks of conditions like the "three highs" (hypertension, hyperglycemia, hyperlipidemia). Underweight individuals may experience reduced immunity. Therefore, weight control is health control—especially for those over 60.
Ideal Weight Range for Seniors Over 60
A recent study published in the Chinese Journal of Geriatrics suggests that older adults benefit from being "slightly heavier" to maintain long-term health.
BMI Formula:
Body Mass Index (BMI) = Weight (kg) ÷ Height (m)²
- Ages 18–64: Normal BMI range: 18.5–23.9
- Ages 65+: Ideal BMI range: 20–26.9
- Ages 80+: Ideal BMI range: 22–26.9
A higher BMI (within the recommended range) indicates better nutritional reserves, helping seniors withstand infections, cancer, or other health challenges.
Healthy Weight Loss Tips
1. Reduce Refined Carbohydrates
Replace refined grains with tubers (e.g., potatoes) and whole grains (e.g., corn, brown rice, oats, quinoa). Aim for 50% whole grains in your diet.
2. Eat More Vegetables
Consume 500+ grams daily: celery, spinach, mushrooms, seaweed, cucumber, etc.
3. Control Meat Intake
Limit animal-based foods to ≤125g/day. Choose skinless chicken or fish over fatty meats.
4. Reduce Oil and Salt
- Oil: ≤15g/day
- Salt: ≤5g/day
Avoid oily baked goods (e.g., fried rice, pastries) and salty foods (e.g., pickled vegetables).
5. Choose Low-Sugar Fruits
Opt for fruits with <9% sugar (e.g., strawberries, pears) and limit intake to 150–250g/day.
6. Eat Until 70–80% Full
Avoid overeating; practice portion control.
Healthy Weight Gain Tips
1. Increase High-Quality Protein
Prioritize fish, poultry, eggs, and dairy. Distribute protein evenly across meals.
2. Strength Training
Perform resistance exercises: seated leg lifts, wall squats, dumbbell curls, or resistance bands.
3. Prioritize Sleep
Aim to sleep before 23:00 for better recovery and weight gain.
4. Traditional Chinese Medicine (TCM) Approaches
Strengthen the spleen and stomach with ingredients like lotus seeds, Chinese yam, and astragalus.
Warning Signs
Seek medical attention if you experience:
- ≥5% weight loss in 1 month
- ≥10% weight loss in 6 months
Rule out underlying diseases like cancer or metabolic disorders.