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How to lose weight after 50 years?
Can you lose weight if you're over 50?
Why do women lose weight in their 50s?
- Lift Weights. Strength training using resistance bands, dumbells and/or body weight combined can help increase muscle mass, which can support metabolism function associated with healthy weight management.
- Try the Mediterranean Diet. A 2020 study in Nutrients suggests the Mediterranean diet can help menopausal women lose fat mass and maintain muscle mass similar to younger women regardless of physical activity.Lombardo M, Perrone MA, Guseva E, et al.
- Add More Protein to Your Plate. Lyons suggests adding more lean protein, such as chicken breast and fish, to one’s diet—or even a protein shake as a supplement.
- Don’t Skip the Carbs. Enjoy healthy sources of carbohydrates, such as beans, sweet potatoes and brown rice, but eat them after consuming the protein source and vegetables in a meal, advises Schmidt.
- Overview
- 1. Learn to enjoy strength training
- 2. Team up
- 3. Sit less and move more
- 4. Bump up your protein intake
- 5. Talk to a dietitian
- 6. Cook more at home
- 7. Eat more produce
- 8. Hire a personal trainer
- 9. Rely less on convenience foods
Though weight loss can be challenging as you get older, modifying your diet and lifestyle can help you lose weight at any age. Healthy habits like staying hydrated and practicing mindfulness can also promote weight loss after 50.
For many people, maintaining a healthy weight or losing excess body fat can become harder as the years go by.
Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50 (1).
However, with a few simple adjustments, you can lose weight at any age — regardless of your physical capabilities or medical diagnoses.
Although cardio gets a lot of attention when it comes to weight loss, strength training is also important, especially for older adults.
As you age, your muscle mass declines in a process called sarcopenia. This loss of muscle mass begins around the age of 50 and can slow your metabolism, which may lead to weight gain.
After the age of 50, your muscle mass decreases by about 1–2% per year, while your muscle strength declines at a rate of 1.5–5% per year (2).
Thus, adding muscle-building exercises to your routine is essential for reducing age-related muscle loss and promoting a healthy body weight.
Strength training, such as bodyweight exercises and weightlifting, can significantly improve muscle strength and increase muscle size and function (3).
Plus, strength training can help you lose weight by reducing body fat and boosting your metabolism, which can increase how many calories you burn throughout the day (4, 5).
Introducing a healthy eating pattern or exercise routine on your own can be challenging. Pairing up with a friend, co-worker, or family member may give you a better chance at sticking to your plan and achieving your wellness goals (6).
For example, research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time (7, 8).
Burning more calories than you take in is critical to losing excess body fat. That’s why being more active throughout the day is important when trying to lose weight.
For example, sitting at your job for long periods of time might impede your weight loss efforts. To counteract this, you can become more active at work by simply getting up from your desk and taking a five-minute walk every hour (9).
Research shows that tracking your steps using a pedometer or Fitbit can boost weight loss by increasing your activity levels and calorie expenditure (10).
When using a pedometer or Fitbit, start with a realistic step goal based on your current activity levels. Then gradually work your way up to 7,000–10,000 steps per day or more, depending on your overall health (10, 11).
Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss (12).
How many calories you burn at rest, or your resting metabolic rate (RMR), decreases by 1–2% each decade after you turn 20. This is associated with age-related muscle loss (13).
However, eating a protein-rich diet can help prevent or even reverse muscle loss. Numerous studies have also shown that increasing dietary protein can help you lose weight and keep it off in the long term (14, 15, 16).
Plus, research shows that older adults have higher protein needs than younger adults, making it all the more important to add protein-rich foods to your meals and snacks (17, 18).
Finding an eating pattern that both promotes weight loss and nourishes your body can be difficult.
Consulting a registered dietitian can help you determine the best way to lose excess body fat without having to follow an overly restrictive diet. In addition, a dietitian can support and guide you throughout your weight loss journey.
Numerous studies have demonstrated that people who prepare and eat more meals at home tend to follow a healthier diet and weigh less than those who don’t (22, 23, 24).
Cooking meals at home allows you to control what goes in — and what stays out — of your recipes. It also lets you experiment with unique, healthy ingredients that pique your interest.
Vegetables and fruits are packed with nutrients that are vital to your health, and adding them into your diet is a simple, evidence-based way to drop excess weight.
For example, a review of 10 studies found that every daily serving increase of vegetables was associated with a 0.14-inch (0.36-cm) waist circumference reduction in women (25).
Working with a personal trainer can especially benefit those who are new to working out by teaching you the correct way to exercise to promote weight loss and avoiding injury.
Plus, personal trainers can motivate you to work out more by keeping you accountable. They may even improve your attitude about exercising.
Regularly eating convenience foods, such as fast food, candy, and processed snacks, is associated with weight gain and may hinder your weight loss efforts (23).
Convenience foods are typically high in calories and tend to be low in important nutrients like protein, fiber, vitamins, and minerals. That’s why fast food and other processed foods are commonly referred to as “empty calories.”
Jun 15, 2021 · 1. Embrace strength training. By age 50, you’ve lost about 10 percent of your muscle mass, according to the American College of Sports Medicine. It’s not just a cosmetic concern: Dwindling muscle mass impacts the way you burn calories.
- Kimberly Goad
Apr 19, 2024 · SANDALS FOR WIDE FEET. TOP BENEFITS OF WALKING. BEST FACE SUNSCREENS. Fitness. Workouts. Losing Weight After 50 Is Possible: 21 Tips From Experts. These low-impact workouts and diet...
- Take up weights. You need not join a gym full of buff muscleheads to reap the benefits of weight training. But it would be wise to pick up some weights, since you also lose muscle mass after 50.
- Exercise right. Another fact of aging is that our joints start to show — and feel — wear and tear and may be more easily injured. Consider trading in some high-impact exercises for those that are gentler and kinder to your body.
- Include plenty of produce in your diet. Fruits and veggies pack in valuable nutrients, which fill you up with less fat and calories than many other foods.
- Remember breakfast. Did you grow up hearing that breakfast is the most important meal of the day? Research doesn’t always support this, but making healthy choices in the morning can set the tone for the day, and decrease the chance you’ll overeat later.
Nov 3, 2023 · Tips for losing weight after 50 years include getting enough sleep, taking regular short breaks at work, treating underlying conditions that might contribute to weight gain, and more. For a...
Jan 3, 2024 · 1. Incorporate aerobic exercise. Whether it’s walking, swimming, running, or dancing, get your heart rate pumping, says Dr. Hatipoglu. “Aerobic exercise will help the body adjust to a new metabolic...
