The weight-loss paradox in older adults: balancing fat loss with muscle preservation

Abstract Obesity in older adults presents a unique clinical paradox: while excess body weight is associated with adverse metabolic outcomes, modest overweight may offer protective benefits in terms of mortality and functional reserve—referred to as the “obesity paradox.” However, intentional weight loss in this population, although beneficial for managing comorbidities such as type 2 diabetes and cardiovascular disease, often results in unintended muscle loss, sarcopenia, and increased frailty. This review synthesizes the current literature on the obesity paradox in aging, exploring its biological underpinnings and clinical implications. The paper critically examines the risks and benefits of intentional weight loss and emphasizes the need for integrative strategies that promote fat reduction while preserving muscle mass. Dietary recommendations focus on adequate protein intake, vitamin D, omega-3 fatty acids, and polyphenol-rich foods to mitigate muscle catabolism. The role of resistance and aerobic exercise is also discussed as essential in counteracting sarcopenia and maintaining physical function. In addition, emerging evidence on the use of nutritional supplements and functional foods as adjunctive tools is explored. Practical clinical recommendations and future research directions are provided to guide safe and effective weight management in older adults. The review advocates for a shift from BMI-centered strategies to body composition–focused approaches that prioritize functional and metabolic health. Overall, this paper provides a comprehensive, evidence-based framework to help clinicians navigate the complex intersection of aging, obesity, and energy balance. In weight-loss programs for older adults, combining ≥ 1.0–1.5 g/kg/day of high-quality protein with structured resistance and aerobic training, vitamin D supplementation to maintain 25(OH)D ≥ 30 ng/mL, 1–2 g/day EPA + DHA, and polyphenol-rich foods (e.g., berries, green tea, extra-virgin olive oil, cruciferous vegetables) supports fat loss while preserving muscle function.