While losing weight after 50 may present some unique challenges, it can be done. Factors such as hormonal changes and a potentially more sedentary lifestyle as we age can make it more difficult, but they don’t make it impossible.
If your healthcare provider suggests that losing a few pounds could be beneficial (weight loss may potentially reduce your risk of serious health conditions, such as heart disease), these tips can serve as a starting point for your weight loss journey. Sure, dropping some pounds once you hit the mid-century mark can be challenging, especially as we mature. Hormonally, the body undergoes significant changes during menopause, including decreases in estrogen levels, which can affect metabolism and lead to weight gain.
Meet the experts: Keri Gans, R.D., author of The Small Change Diet; Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer; M. Daniela Hurtado, M.D., Ph.D., a consultant in endocrinology, metabolism and nutrition at Mayo Clinic
Additionally, muscle mass naturally declines with age, slowing the metabolic rate and making it harder to shed pounds. Lifestyle factors also play a role, as women in their 50s may face more obstacles to maintaining a regular exercise routine due to professional commitments, family responsibilities, or health concerns. These elements combined make weight loss more complex during this stage of life.
The key to losing weight in your 50s is to acknowledge these challenges and find safe and healthy ways to overcome them. If you are motivated to lose weight, here are effective and sustainable ways to help you accomplish your goal.
Why is losing weight after 50 hard?
The decline in lean muscle mass is definitely a factor, says Keri Gans, R.D., author of The Small Change Diet. “The older you get, the more muscle you may lose and muscle burns more calories than fat does,” she says. “That is why as we get older it is very important to stay active, strength and resistant train, and consume protein with all meals.”
Of course, your body may be showing the signs of wear and tear a little more than it did in the past. All those years of playing sports, running after your kids, and walking up and down stairs can take their toll. You may notice that your joints are a little stiffer and your muscles are a little sorer than they were a few decades ago. Then, there's the issue of your ever-evolving metabolism.
According to the American Council on Exercise, your resting metabolic rate, a.k.a. your body’s ability to burn calories while sitting on the sofa doing nothing, decreases by about 1 to 2% per decade due to muscle mass loss and increased fat mass. Our diets usually don't change enough to account for this metabolic adjustment, meaning weight can creep up slowly but surely with every birthday.
“There are a number of roadblocks people in their 50s will face when trying to lose weight,” says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. “But once you know what they are—and how to work around them—it's easy to be successful at dropping pounds.”
One of the best things you can do at any age is shake up your routine and try something new. Follow these tips—courtesy of some of the world’s best weight-loss experts, dietitians, and personal trainers—to help you drop the pounds, and keep them off for good.
Tips for losing weight after 50
1. Talk to your doctor about a weight-loss plan.
First stop after you celebrate the big 5-0 should be your doctor's office. She can assess your current state of health, address any health problems that may be affecting your weight (like pre-diabetes or sleep apnea), and help you come up a plan for diet and exercise, says Dr. Petre. She may even be able to recommend a physical therapist or personal trainer for you.
While you’re in the office, ask her to look at all the prescription meds that you take. “There are myriad commonly used medications that promote weight gain, including diabetes medication, antidepressants, and high blood pressure medications,” says M. Daniela Hurtado, M.D., Ph.D., a consultant in endocrinology, metabolism and nutrition at Mayo Clinic. “Many primary care providers forget about this! But there are medications for these common disorders that can be weight-neutral and even promote weight loss.”
2. Accurately calculate how many calories you actually need.
Your metabolism changes with time and, if you’ve had to modify your exercise routine as well, the amount of calories you need can be drastically different now than it was a few decades ago. As we age we are burning about 250 fewer calories each day. So if you continue to eat as you did in the early 2000s—and don’t increase your exercise—you’ll inevitably gain weight, says Katie Ferraro, R.D., a dietitian and assistant clinical professor of nutrition at the University of California–San Francisco School of Nursing.
A good place to start is The National Institutes of Health’s Body Weight Planner. This handy tool lets you enter in your height, age, current weight, physical activity level, and goal weight and gives you a calculation of how many calories you’ll need to eat on a regular basis to hit your goal in a set period of time. You can choose the time frame you’re after to be a little more aggressive with your weight loss or less aggressive.
3. Focus on nutrient-dense foods.
In case you’re not familiar with them, nutrient dense foods are “foods that are packed with vitamins and minerals but not too many calories,” Gans says. Think: fruits and veggies, 100% whole grains, nuts and seeds, seafood, low-fat dairy, and eggs.
“It is also very important to include adequate protein,” Gans says. “Protein helps to build and repair muscle.” Filling your plate with these quality ingredients will help you feel fuller, longer—and help you shed pounds.
4. Try to limit certain foods.
Sure, you should enjoy yourself, but there are some foods that aren’t doing you any favors—regardless of how old you are.
“As with any age you should limit your added sugars, sodium, and saturated fat,” Gans says. That doesn’t mean you can’t have these foods ever and hit your weight loss goals, it’s just a good idea to have less of them. “Foods such as baked goods, candy, overly-processed meats, deep-fried foods should be only enjoyed on occasion,” Gans says.
5. Give alcohol the side-eye.
Cocktails, wine, and spirits can add extra calories to your day without filling you up. “No matter the age, if you are looking to lose weight you be mindful of the calories in your cocktail or wine glass—they do have a way of sneaking up on you,” Gans says.
If cutting out booze entirely just isn’t going to happen, Gans suggests putting a cap on how much you have on a regular basis. “Try and keep to no more than one serving of an alcoholic beverage per day without any added sugars and watch those portions,” she says. Just a reminder: A serving is 12 ounces of beer, 5 ounces of wine and 1.5 ounces of a distilled spirit.
6. Get your hormones checked.
This is where things get complicated because most times the culprit isn't hormones, says Dr. Hurtado. However, she notes, if your physical exam shows signs of hormone abnormalities, it's a good idea to get your hormone levels checked. That’s because as we age, progesterone, testosterone, and other hormones decline, which may set the body up for storing fat instead of losing weight, says Jennifer Burns, N.M.D., a naturopathic physician in Phoenix. If they’re out of whack, taking the steps to get your thyroid, adrenal glands, and other hormone levels back into balance can go a long way toward helping people in their 50s lose weight, says Burns.
Tami Meraglia, M.D., author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosterone—especially for women over 50 who are trying to get fit. “There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down,” says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink belly fat.
7. Set realistic goals.
Declaring that you’re going to lose 20 pounds before your beach vacation next month is unrealistic, not to mention unhealthy. “Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude,” says Dr. Petre. Break up big goals into smaller, more achievable ones. Focusing on how you're feeling and the positive changes you're making to your lifestyle, instead of the number on the scale, will help you stay motivated to reach your goals. “Triumphs make your courage grow,” she adds. “Small achievements amount to large goals achieved.”
8. Consult a dietitian.
There are dozens of different eating plans buzzing around the internet, each claiming to help you shed the pounds without feeling deprived (some of best diets for weight loss in 2020 are the Mediterranean Diet, the DASH Diet, and WW Freestyle). If you’re not sure which one works best for your lifestyle, talk to a registered dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. An R.D. will also give you ideas on how to resolve road blocks that may get in the way of your goals, like emotional/stress eating, food sensitivities, nutritional deficiencies, and meal-prep fatigue. “Calorie restriction is the most important aspect of any weight-loss program, but the amount of calories should be individualized,” says Dr. Hurtado. “This individualization is accomplished by considering multiple parameters such as sex, height, weight, age, and level of activity. Accountability is also important so tracking calories is a great tool that has been shown to help with weight loss and weight maintenance in research studies.” These days, smartphone apps make calorie-tracking much easier than it used to be.
9. Embrace smart snacking.
Snacking can help curb your appetite and include important nutrients in your diet too. But some foods (like ultra-processed ones) may not work in your favor as much as others. Includingsatiating nutrients in your diet, like protein, fiber, and healthy fats, is key. As these can keep hunger at bay, reduce overall calorie intake, and support a healthy metabolism, thereby supporting weight management efforts.
Nuts are one food that makes for a smart snack when trying to manage weight healthfully, per data published in the Asia Pacific Journal of Clinical Nutrition. A main reason may be that eating nuts makes one feel full, resulting in eating less food at one sitting and being less hungry to eat again. This may be due to the many nutrients, such as fiber, protein, and healthy fats, as well as the need to chew, which slows the eating process. The authors note that in-shell pistachios have the added benefit of slowing eating time. They conclude that, even though nuts are calorie-dense, they have other attributes that make them appropriate for weight management.
10. Ease into exercise.
Physical activity is important, but it must be started slowly, advises Dr. Hurtado. The general research-backed recommendation is for more than 150 minutes of moderate physical activity every week, but that number can be daunting if you're not in the habit of exercising. Jumping into a new and intense routine can also put you at risk for injuries. “I recommend to my patients starting with 10 minutes, three times a week if they are not used to exercise,” says Dr. Hurtado. “From this baseline, they need to build up on time and intensity at their own pace.”
11. Embrace strength training.
Even if you’ve never picked up a dumbbell in your life, now is the perfect time to learn to love them (but seriously, if you're a newbie, work with a trainer first so you don't hurt yourself!). That's because the secret to losing weight over 50 is building more muscle mass to increase your metabolism (you've got about 20% less now than you did when you were 20). “The good news is you can turn all of this around with a well-structured weight-training routine,” says Durbin. “That can help you regain the ability to lose weight like you were able to 20 years ago.” Aim to do strength training at least twice a week, whether you use free weights or machines or do bodyweight exercises. It doesn’t hurt to lift every day—just make sure to work different muscle groups or train differently each day.
12. Don’t fear all fats. Choose activities that are easy on the joints.
Sure, loading up on food that isare deep fried or packed with saturated fat is unlikely to support your weight management goal. However, But including foods that are a source of healthy fats can support weight management goals naturally. Bonus? Fats are essential for the absorption of fat-soluble vitamins, which are vital for metabolic health and thus indirectly support weight management efforts.
Avocados are one food that is a source of monounsaturated fat (MUFA) that has been shown to support weight management goals, and is worth including in a diet that is focused on weight management. In a clinical trial of 31 relatively healthy overweight and obese adults, scientists found that eating a whole avocado as part of a breakfast meal, compared to a meal with no avocado suppressed hunger and improved meal satisfaction. Though more research is needed to generalize the results to all people, the findings support the growing body of evidence connecting eating avocados to a positive impact on body weight. Another study of over 27,000 adults found that people who eat avocados, on average, consumed slightly more than half a medium avocado per day yet weigh 7.5 pounds less and have smaller waist circumferences than non-consumers. The Avocado Nutrition Center supported this analysis, which is based upon the national health and nutrition examination survey data (NHANES data) using 24-hour dietary recalls.
13. Make the most out of every workout.
If you’re going to put in the effort to block out the time, squeeze into your sports bra, and get to the gym, don’t let your exhaustion or aching joints hold you back from going all out! Alex Allred, a former national and professional athlete turned personal trainer, says this is one of her biggest pet peeves among 50-year-olds. “Far too many people think that just because they showed up, they're working out,” says Allred. “But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise.” Not sure if you're doing a move properly? Ask! “I wish more people would flag down a trainer and ask, ‘Am I doing this correctly?’” says Allred. It can make the difference between wasting your time or injuring yourself and reaching your weight loss goals through exercise.
14. See a physical therapist.
If an aching back, wonky knee, or creaky hip has kept you from working out on a regular basis, make an appointment with a physical therapist, suggests Samira Shuruk, an ACE-certified personal trainer. “After 50, many people have sustained injuries and don’t know what their activity options are,” she says. “Getting advice from a professional can truly help.” Physical therapy can also help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.
15. Stay hydrated.
Staying hydrated plays a role in weight management by aiding in the regulation of appetite and enhancing metabolic function. When the body is properly hydrated, it can more efficiently process nutrients and support the metabolism in burning fat. Additionally, drinking water before meals can create a sense of fullness, leading to reduced calorie intake and helping prevent overeating. A study featured in Nutrition & Diabetes indicated that consuming 500 milliliters (approximately 16 ounces) of water led to a modest increase in resting energy expenditure, suggesting that drinking water could provide some advantages in the weight management department. If you aren’t a fan of regular water, herbal tea or sparkling water can be nice alternatives for a hydrating sip.
16. Change how and when you eat.
It’s not just what you eat, but how you eat that matters in your 50s, claims Anthony Dissen, M.A., R.D.N., Vice President of Nutrition at WellStart Health. He suggests focusing on fullness, not portion control, when you are planning your meals. “If our stomachs aren’t full, we don’t feel full, and we’ll stay hungry,” he points out. “When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.”
17. Consider therapy.
“There are many behavioral factors that affect dietary choices—calorie consumption, level of activity, emotional eating, boredom eating, eating in front of a TV, eating too fast, and eating at restaurants, among others,” says Dr. Hurtado. She says many people aren't aware of these behaviors and that recognizing and understanding that they are present and affecting your weight loss journey is an important first step. “By realizing these behaviors, you can work to modify them through cognitive behavioral therapy, which emphasizes the importance that lifestyle changes should be maintained for life,” adds Dr. Hurtado.
18. Get your stress in check.
Between paying college tuition for your kids, juggling more and more responsibilities at work, and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: Schedule your workouts like they are doctor’s appointments, he says. Sticking to a consistent routine can not only help ease stress, it can also help you stay on track with your diet. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?
19. Get your sleep.
One great thing about being 50—you are completely over the social pressure to stay out late. (Though hormonal changes from menopause can have you staring at the ceiling at 2 a.m.) Doing your best to get 7 to 8 hours of snooze time every night is key to helping you lose weight, says Michaels. Dr. Petre adds that the two hormones that regulate appetite—leptin and ghrelin—go into overdrive without regular shut-eye. “This can trigger excessive hunger and lead to poor food choices and weight gain at any age,” she says. Find a list of proven of sleep strategies right here.
20. Be mindful—and meditate.
It’s important to practice mindfulness, especially when you’re eating. “The more we try to multi-task while we eat, the more likely we are to overeat and not feel as satisfied by the meal or snack we’ve just eaten,” Dissen explains. “By simply taking a breath and treating our mealtime as special, it allows us to really taste our food and notice its flavors, textures, and tastes.” Mindfulness can aid in stress relief, too. Michaels suggests dedicating five to 10 minutes a day to meditation.
21. Don’t give up.
If you’ve made changes and are still struggling to lose weight, remember that it’s not because you lack willpower. Balancing calorie intake and expenditure is complicated and some things like genetics can't be modified, notes Dr. Hurtado. “In addition to dietary modification, physical activity, and behavior modification, patients who are not successful losing weight should discuss other available tools with their doctors, such as weight loss medication, endoscopic procedures, and bariatric surgery,” she says.
Additional reporting by Kaitlyn Pheonix
Lauren Manaker M.S., R.D.N., L.D., is an award-winning registered dietitian, three-time book author, and freelance writer who specializes in women’s health, wellness, and lifestyle trends. Along with being a regular contributor to various health-focused outlets like EatThis.com, VeryWell Health, and Eating Well, she manages her Instagram account @LaurenLovesNutrition, where she shares evidence-based nutrition information in an approachable way.
