How to Stop Weight Loss from Ageing You: What Experts Suggest

They’re the seemingly miraculous solution to weight loss, helping people shed stubborn pounds that other diet and food regimens have failed to shift.

No wonder that GLP-1 injections offered on the NHS to people with a body mass index of at least 35, under their brand names, such as Mounjaro, Wegovy, and Saxenda, are so popular that an estimated 2.5 million people in the UK are now taking them.

Getting older brings a lot of changes to your body. Your metabolism slows down, muscle mass drops, appetite shifts, and your energy needs change. For many people that shows up as unplanned weight loss, sagging muscles, and looking older than you feel. That doesn’t have to be inevitable. Here’s a practical guide to understanding what’s going on and what you can do about it, based on current science and clinical advice.

Why Age Affects Weight and Body Composition

As we get older, several natural processes influence weight and how fat and muscle are distributed:

Muscle loss (sarcopenia) accelerates because the body synthesises protein less efficiently, and physical activity often drops. That means fewer calories burned and a thinner, softer look around the arms and legs.

Metabolism slows. As muscle declines and hormonal changes occur, your resting calorie burn goes down. Even if your diet stays the same, your body may store more fat and burn less energy.

Appetite and taste can change. Many older adults report a reduced appetite, lower taste and smell, or early fullness, which leads to eating less overall.

These shifts are natural, but the consequences don’t have to be. With the right habits, you can preserve strength, keep weight stable and maintain a fresher, healthier appearance.

Eat to Preserve Weight and Muscle

Diet makes a huge difference in how your body ages. Focus on quality and timing.

1. Prioritise protein at every meal

Protein slows muscle loss and helps keep you feeling full. Think eggs, fish, lean meats, dairy, beans, lentils, tofu and nuts. Aim for a source at each meal rather than clustering it into one part of the day.

2. Choose nutrient-dense foods.

With appetite changes, you need more nutrients per bite. Vegetables, fruits, whole grains, legumes, and healthy fats (like olive oil, avocado, and nuts) give a broad range of vitamins and minerals that support skin, bones, and metabolism.

3. Eat smaller, frequent meals if needed

If large portions feel overwhelming, have several small meals and snacks throughout the day. That helps you get enough calories and nutrients without pressure.

Move More Every Day

Exercise isn’t just for losing weight. As you age, staying active is key to preventing muscle loss and boosting metabolism.

4. Add resistance training

Strength work like lifting weights, using resistance bands or bodyweight exercises stops muscle shrinking and improves strength. Even light resistance twice a week makes a measurable difference.

5. Keep up gentle cardio

Walking, swimming or cycling improve circulation and heart health. They also stimulate appetite and mood, helping you stay active overall.

6. Don’t sit for long stretches

Simple habits like standing up every hour, doing light stretches or short walks around the room help keep circulation moving and calories burning.

Look After Your Body Inside and Out

Health isn’t just calories in vs calories out. Other factors matter for weight and aging.

7. Get enough sleep

Quality sleep helps regulate hunger hormones like leptin and ghrelin. Without enough rest, appetite can get out of balance and lead to weight loss or poor food choices.

8. Manage stress

Chronic stress raises cortisol, which can accelerate muscle breakdown and ageing signs. Simple breathing exercises, short walks, reading or hobbies can all lower daily stress.

9. Check your health regularly

Rapid or unexplained weight loss should always be discussed with a clinician. It might be linked to dental issues, medication side effects, thyroid problems or digestive conditions that affect appetite and absorption.

What to Avoid

Some diet and lifestyle habits can make ageing effects worse:

Avoid crash diets or extreme calorie cutting. They accelerate muscle loss and slow metabolism.

Don’t cut out carbs entirely. Whole grains, fruits, and starchy vegetables provide energy and fiber that support metabolism.

Watch highly processed foods and sugary snacks. They can contribute to inflammation and poor skin health.

The Bigger Picture

Age‑related weight loss isn’t a sign that something’s “wrong” on its own, but it is a signal that your body’s needs are changing. By eating well, staying active, and looking after your overall health, you can slow unwanted changes, keep muscle and strength, and look and feel more like yourself.

If you’re worried about your weight or notice sudden changes, talk to a healthcare provider. A tailored plan that includes nutrition, strength training and health monitoring is the most reliable path to healthy ageing.