Healthy weight in your 80s. Why keeping weight on often matters more

A different question at 80

At 40, people ask how to lose weight. At 80, the better question is how to keep doing the things you enjoy. Getting to the shops, climbing your own stairs, playing with grandchildren. Being slightly heavier in very old age is not always a problem. Being frail is.

Little and often

Large meals can feel daunting when appetite is low. Smaller meals and snacks spread through the day work better for many people.

• A boiled egg and toast mid-morning.
• Soup with a slice of bread and cheese at lunch.
• A milky drink or a yoghurt in the afternoon.
• Fish or mince with soft vegetables in the evening.

Food does not need to be fancy. A small bowl of hotpot is just as good as a complicated recipe.

Vitamin D and sunshine

People who spend most of their time indoors may not get enough vitamin D, especially in a Lancashire winter. Vitamin D contributes to the maintenance of normal bones and normal muscle function. The NHS page on vitamin D explains who may need extra vitamin D, especially between October and March. Ask your GP or pharmacist what suits you.

Moving, even from a chair

Muscles respond to use at any age. If walking is hard, chair exercises are a safe start. The NHS has a guide to sitting exercises that you can follow while watching television. Even standing up and sitting down a few times, several times a day, keeps the legs working.

For families and carers

Keep an eye on a few simple signs.

• Rings, watches or clothes that have become loose.
• Food left untouched in the fridge.
• Less interest in meals or more tiredness than usual.

Any of these is worth mentioning to the GP. Unplanned weight loss in an older person should always be checked.

When the GP does advise losing weight

Sometimes a doctor will suggest losing a little weight, for instance to ease joint pain. In that case the change should be gentle, focused on cutting sugary extras rather than proper meals, with protein kept high. Our article on weight loss in your 70s covers the same principles.

A friendly morning

Company often brings appetite back. At Bamber Bridge Nutrition, members share breakfast at the club each morning, and Mark Miller and the coaches greet every member by name. A free assessment is a calm way to come and see. For more on strength, read why muscle matters.

This article does not replace the advice of a GP or health professional, which should guide any change in weight after 80.