At the Revitalize Clinic in Gravesend, we understand that weight loss can become increasingly challenging with age. Whether you’re in your 40s, 50s, or beyond, shedding excess weight often feels like an uphill battle. But there’s good news—losing weight in later life is possible, and with the right strategy, it can even be enjoyable and empowering.
In today’s feature, Shiel—our expert personal trainer and weight loss specialist—dives deep into the physiological changes that come with ageing and explains the tactics we use at Revitalize Clinic to help our clients not only lose weight but also feel stronger and more energised.
Why Does Weight Gain Occur With Age?
First, let’s understand what changes occur as we age that make weight loss more difficult.
From around our mid-30s onwards, there are a few key shifts in our physiology:
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Hormonal changes – especially drops in oestrogen and testosterone – lead to slower metabolism and increased fat storage.
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Muscle mass decreases – unless you engage in regular resistance training, sarcopenia (age-related muscle loss) sets in. Less muscle means your body burns fewer calories, even at rest.
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Bone density reduces – which can limit mobility, leading to a more sedentary lifestyle.
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Activity levels drop – with retirement, busy family lives, or joint issues, people tend to move less as they age.
This combination of decreased muscle, reduced metabolism, and less activity creates the perfect storm for weight gain.
But here’s the key takeaway: these changes are not inevitable, and more importantly, they are reversible with the right guidance.
The Three-Tactic Strategy to Losing Weight in Later Life
Shiel, who has coached hundreds of clients at the Revitalize Clinic in Gravesend, breaks down weight loss into three fundamental components:
1. Consume Less – But With Intelligence
We’re not talking about fad diets or extreme calorie cutting. In fact, overly restricting your intake can be counterproductive, especially for older adults who need sufficient nutrients to preserve muscle and bone mass.
Instead, Shiel focuses on:
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Tracking calories or portion sizes to become more aware of intake.
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Prioritising nutrient-dense foods such as lean proteins, vegetables, fruits, legumes and whole grains.
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Limiting processed foods and sugar, which spike insulin and lead to fat storage.
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Mindful eating techniques to avoid emotional or boredom-driven eating.
At Revitalize Clinic, our personal trainers and counsellors work in tandem to provide a holistic approach. For many clients, emotional eating or stress is a barrier to success, and our counselling services can provide tools to manage this.
2. Burn More – Increase Physical Activity
We all know that exercise burns calories, but the benefits go far deeper than that.
Regular physical activity improves:
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Metabolic rate
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Heart health
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Mobility and joint function
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Mood and mental well-being
For our clients over 50, Shiel recommends:
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Daily walking – even 20 minutes can make a huge difference.
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Low-impact cardio, such as cycling, swimming or using an elliptical.
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Incidental activity – gardening, taking stairs, and housework all contribute.
This doesn’t have to mean bootcamp-style workouts. In fact, the key is consistency. Moving more throughout the day adds up.
Clients at Revitalize Clinic in Gravesend are often surprised at how small changes—parking further away, taking regular standing breaks, or walking during phone calls—compound to deliver visible results over time.
3. Build More Tissue That Burns Calories – Muscle and Bone
This is the secret weapon of effective, sustainable weight loss in later life.
Muscle tissue is metabolically active. That means it burns calories just by existing. The more muscle you have, the more food you can eat without gaining weight.
Bone health is also crucial. Strong bones support better posture, reduce injury risk and allow you to stay active for longer.
To build muscle and bone:
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Resistance training is essential – this can be bodyweight exercises, free weights, resistance bands or even machines.
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Progressive overload – gradually increasing weight or reps over time is what stimulates muscle growth.
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Calcium, vitamin D, and protein intake should be adequate to support bone and muscle development.
Shiel incorporates individualised training plans for each client, tailored to their current fitness level, injury history and lifestyle. Under the guidance of our osteopaths, training plans are safe, progressive and effective.
The Role of Osteopathy in Weight Loss
You might be surprised to hear that an osteopath can help with your weight loss journey—but at Revitalize Clinic, our integrated approach ensures that your osteopath, personal trainer, and counsellor work together.
Our osteopaths:
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Help alleviate pain that limits movement (e.g., back, hip or knee pain).
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Improve joint mobility and function.
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Offer rehabilitation for injuries.
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Provide manual therapy that complements strength training.
This means you can move better, train harder, and avoid injury—which is crucial when you’re trying to lose weight in later life.
The Psychological Side of Weight Loss
As much as weight loss is physical, it’s also deeply emotional. At Revitalize Clinic, we believe long-term results stem from mental well-being just as much as physical strategy.
Our counsellors are on hand to help with:
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Emotional eating
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Body image issues
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Stress and anxiety
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Motivation and self-belief
Weight loss isn’t just about eating less and moving more—it’s about reshaping your relationship with yourself. Our team supports you every step of the way, ensuring you’re empowered to make changes that last.
Client Story: Mrs X, 62
Mrs X came to Revitalize Clinic in Gravesend feeling frustrated. She had tried various diets and exercise routines but couldn’t lose the extra 15kg she’d gained during menopause.
Working with Shiel, she began a resistance training plan twice per week, daily walks and reduced her calorie intake by 300 calories a day—focusing on protein-rich meals. Simultaneously, she worked with one of our counsellors to address emotional eating patterns triggered by stress and low self-esteem.
Three months later, Mrs X had lost 8kg, improved her sleep, and was lifting heavier weights than ever before. She felt stronger, more confident, and finally had a sustainable system that didn’t rely on extremes.
It’s Never Too Late to Start
The human body is incredibly adaptive—no matter your age. At Revitalize Clinic, we’ve helped hundreds of clients over 50 transform their health and achieve lasting weight loss. Whether you’re dealing with hormonal changes, old injuries, or just feeling stuck, we have the expertise and the team to help you.
If you’re ready to take the first step, we’re ready to guide you.
Get in Touch
We’d love to hear from you. Whether you’re curious about where to begin or want to book a consultation with Shiel or one of our osteopaths, personal trainers, or counsellors, get in touch:
📞 Call us on 01474 356 284
📧 Email us at info@revitalizeclinic.co.uk
🌐 Book online at www.revitalizeclinic.co.uk
Let’s make this next stage of life your healthiest yet.