After 50, losing weight is not simply a matter of eating less or exercising more. At this time, the body has undergone many changes in hormones, metabolism, muscle mass and sleep quality. Therefore, the methods that were effective when you were younger may no longer be suitable.
That does not mean you cannot lose weight after 50. On the contrary, with smart lifestyle adjustments, you can completely control your weight, maintain your health and enjoy a flexible, energetic body.
What is the strategy to help you lose weight after 50?
Losing weight after 50 can be very difficult, but you can absolutely do it. Here are four simple, practical steps that can help you get started on a sustainable weight loss journey after 50:
1. Prioritize whole foods
Nutrition is an important part of weight loss. While you don’t need to count calories, you should be in a calorie deficit to lose weight, which means consuming fewer calories than your body needs each day.
Instead of restricting yourself, you can do this by prioritizing whole foods, such as:
- Fruits and vegetables
- Whole grains, such as brown rice, quinoa, and oats
- Healthy fats, such as avocados, nuts, seeds, and olive oil
- Lean proteins, such as chicken, fish, lean beef, and tofu
2. Eat more protein
Protein can help with weight loss in a number of ways. Increasing your protein intake can:
- Curb your appetite
- Curb cravings for unhealthy foods
- Help you retain muscle (which can be lost when losing body fat)
- Help you build muscle (which increases metabolism, promoting weight loss)
- Prevent weight regain after weight loss
This is also true when you’re in your 50s. Research shows that even small increases in protein intake can help prevent weight gain and muscle loss during menopause.
The general guideline is that women should get 46 grams of protein per day, but this is the minimum to avoid muscle loss. To lose weight, aim for around 100 grams per day. Our protein calculator can give you customized recommendations.
3. Move more (including strength training)
Exercise, exercise, exercise. You’ve heard it before, but this is another important element of weight loss.
As you turn 50, it’s easy to become sedentary (spending most of your day sitting and not moving). Counteract this by making movement a part of your daily routine.
In particular, don’t skip strength training. This can help you maintain your existing muscle and build more. Aim for at least two strength training sessions per week.
These sessions can include:
- Body weight exercises (like squats, lunges, and push-ups)
- Using resistance bands, dumbbells, or kettlebells
- Using resistance machines at the gym
- Weightlifting
In addition to strength training, don’t forget cardio. Aim for at least 150 to 300 minutes of aerobic exercise per week. Exceeding this number will help with weight loss, but you can gradually increase it if you feel like you’re not doing enough right now.
Remember, the amount of activity that helped you control your weight when you were younger may not be enough now. Try to find physical activities that you enjoy and add them to your weekly routine. Even walking more can help you be more active.
4. Improve your sleep
If the seven to nine hours of sleep advice seems far-fetched, try improving your sleep habits. These are behaviors that can affect your sleep.
To get better sleep, try:
- Maintaining a regular sleep schedule
- Limiting screen time before bed
- Staying away from caffeine in the afternoon and evening
- Keeping your bedroom cool (especially if you have night sweats)
It’s also important to address any issues that may be affecting your sleep.
For example, if you notice signs of sleep apnea (for example, if your partner hears you gasping for air while you sleep), contact your doctor. If hip pain makes it difficult to sleep on your side, try placing a thin pillow between your knees or changing your sleeping position.
Addressing these issues early can minimize the impact on your sleep (and weight).
