Eat food (i.e. real food, not factory processed crap), mostly plants (some animal products but keep it minimal), and not too much (because even vegans can get fat through bread, pasta, excess calories).
And MOVE. Do something, even walking. As we age we naturally lose muscle mass making us weaker. Find some form of exercise and do it.
Exercise is very important. It keeps your cardiovascular system in condition. The ability to move around to increase the burning of fat is limited by those who are experiencing inflamed joints. Joint damage from streignous work demands before retirement limit the ability to exercise. Painful inflammation creates a sedentary relief. The real culprit is the inflammation which creates more damage.
There are ways to control inflammation:
O Supplements: Certain vitamins (vitamin A, vitamin C, vitamin D) and supplements (zinc) may reduce inflammation and enhance repair. For example, your healthcare provider may prescribe a fish oil supplement or vitamin(s). Or you may use spices with anti-inflammatory properties, such as turmeric, ginger or garlic.
O Nonsteroidal anti-inflammatory drugs (NSAIDs): These over-the-counter medicines lower inflammation. Your healthcare provider may recommend ibuprofen (Advil®), aspirin (Bayer®) or naproxen (Aleve®). These drugs can be for some people hard on the liver or the kidneys. A doctor’s consultation is needed.
O Steroid injections: Corticosteroid shots decrease inflammation at a specific joint or muscle. For example, if you have rheumatoid arthritis that affects your back, your healthcare provider may give a steroid shot in your spine. You should not have more than three to four steroid injections in the same body part per year.
I’ve gone down that path starting about a month ago and lost 24 pounds.
The happy pills that I was taking caused me to be heaviest I have been. The pills helped stop the reruns of my hospital time when I was laid up for a few weeks.
My medical person tried another medication and that stopped a lot of cravings for sugar.
Energy is steady too.
“mostly plants”
Why? Writing as a near carnivore who is the leanest I’ve ever been and in many ways in better shape in my 60s than I was in my 30s.