Weight in your 70s. Losing a little while protecting bones, muscle and balance

Start with a check, not a diet

Some people in their 70s carry extra weight that strains their knees or makes walking hard. Others are losing weight without trying, which needs looking into. Only your GP can tell which applies to you, especially if you take regular medication. Book that conversation first.

Why bones change the plan

Bones become more fragile with age, and fast weight loss can make that worse. The NHS advice on preventing osteoporosis highlights weight-bearing exercise, such as walking or dancing, alongside a diet with enough calcium and vitamin D. Calcium is needed for the maintenance of normal bones, so milk, cheese, yoghurt, tinned sardines with the bones and fortified plant drinks all earn a place.

The vitamin D question

From October to March, the sun in East Yorkshire is too weak for your skin to make enough vitamin D. The NHS page on vitamin D explains that adults need 10 micrograms a day and suggests considering a daily supplement in autumn and winter. Vitamin D contributes to the maintenance of normal bones and normal muscle function. Ask your pharmacist or GP what suits you.

Protein at every meal

Appetite often shrinks with age, and protein is usually the first thing to slip. An egg at breakfast, beans or fish at lunch and a small portion of meat or lentils at dinner help keep the muscle you need for stairs and shopping. Our guide on daily protein needs gives easy portion ideas.

Move for balance

• Walk most days, even 10 minutes along a flat path in Springhead Park or around the village.
• Stand on 1 leg while holding the kitchen worktop, a few seconds each side.
• Rise from a chair without using your hands, 5 times in a row.

The NHS page on falls lists strength and balance training among the help a specialist falls service can offer. For more on why this matters, see why muscle matters.

What to watch for

Feeling weaker, dizzy or more tired than usual, or clothes becoming loose without trying, are all reasons to see your GP. Weight loss at this age should feel like gaining energy, not losing it.

A friendly start to the morning

A Google review from Sheena White, who has been coming for a year, says she made new friends along the way and found everyone friendly and supportive. That sense of company counts at any age. At Willerby Nutrition, members have breakfast at the club and get daily follow-up from coaches trained in nutrition. The free assessment is relaxed and goes at your pace. Nothing here takes the place of advice from your GP, who knows your history and your medication.