How To Lose Weight After 50 —12 Ways For Losing Weight After 50 To Try In 2025

Weight management is a journey that evolves with age. For those wondering how to lose weight after 50, the process can come with many unique challenges. The natural aging process often exacerbates metabolic changes, hormonal shifts, and water weight retention.

Luckily, it is possible to overcome these obstacles and achieve a healthier, leaner you after turning 50. Let’s discuss 12 invaluable tips to address the specific hurdles faced in this chapter of life.

We’ll dive into why it’s often more difficult to shed weight at this age and offer practical insights to help you conquer these challenges. We’ll also explore strategies for maintaining a healthy weight as you continue on your health journey through the years.

12 Best Ways To Lose Weight After 50

Losing weight after 50 requires a tailored approach that factors in the physiological changes associated with aging. Here are some dietary adjustments and lifestyle changes you can make to help lose weight as you age:

Eat A Balanced Diet

Maintaining a balanced diet is vital for sustainable weight loss. It’s even more important to eat nutrient-rich foods that break down easily because the digestive system^[1] slows down as you age.

Embrace various nutrient-dense foods, including lean proteins, whole grains, and fruits and vegetables. This approach promotes weight loss and helps to manage age-related challenges.

Staying in a calorie deficit is also a fundamental principle of weight loss. You can create a calorie deficit by reducing your food intake and increasing physical activity. Aim to create a deficit of 500 to 750 calories^[2] daily to shed weight effectively. When you consistently consume fewer calories than your body burns, it forces your body to use stored fat for energy, which leads to fat loss.

Increase Protein Intake

Studies show^[3] that you lose muscle mass as you age, so it’s essential to eat enough protein throughout the day. Protein is pivotal in preserving lean muscle mass and supporting muscle growth. A study^[4] involving middle-aged and older women with obesity found that a low-calorie, high-protein diet enhanced muscle strength and tissue preservation.

Incorporating high-quality lean protein sources into your diet can help boost metabolism^[5] and reduce hunger. Protein-rich foods, such as legumes, tofu, and seeds, require more energy for digestion, which further supports weight management.

Protein also fosters a lasting feeling of fullness, which curbs overeating and reduces the risk of belly fat accumulation.

Exercise Daily

Exercise remains crucial at any age, particularly when trying to lose weight over 50. Combining strength training and cardio to lose weight is essential to your overall results.

Cardiovascular exercises like brisk walking, jogging, or cycling rev up the metabolism and help burn calories. High-intensity interval training may also help reduce visceral fat.^[6]

Integrating strength training is also crucial to reaching your target weight. Aging leads to muscle loss and a slower metabolism. Resistance exercises like weight lifting, resistance bands, and body-weight routines counteract muscle decline and enhance bone density.^[7]

Increased muscle mass boosts calorie expenditure, which ensures your body burns fat^[8] even during rest. A balanced cardio and strength training regimen is the most effective approach to lose weight at 50 for females and males.

Increase Dietary Fiber Intake

Dietary fiber intake^[9] is often overlooked as a tool for weight management. As the digestive system naturally slows with age, fiber keeps things moving efficiently. Its satiating effect curbs calorie intake and improves weight control.

Soluble fiber, found in oats, flaxseeds, avocados, and legumes, is incredibly beneficial. It targets lower belly fat and regulates the release of digested food into the gut. Additionally, fiber-rich foods boast a low energy density.^[10]

Low-energy density foods offer the body fewer calories per gram than foods with high-energy density. Therefore, you can consume more for fewer calories. Incorporating healthy fiber to lose weight, is helpful and can be achieved by eating foods such as berries, whole grains, and leafy greens.

Create A Healthy Sleep Environment

Sleep quality is crucial to weight loss success, mainly as hormonal shifts and lifestyle changes affect sleep patterns after 50. Restorative sleep is vital for metabolic and hormonal balance, as good sleep helps break down fat.

Sleep deprivation^[11] raises cortisol levels and is linked to abdominal fat accumulation. It also increases hunger^[12] and sugar cravings, which challenges your dietary discipline as you try to adopt healthy eating habits.

Establish a consistent bedtime routine with calming activities like reading and meditation. Create a sleep-friendly environment, ensuring darkness, quiet, and comfort. Avoid screens before bed and aim for seven to nine hours^[11] of sleep every night.

Reduce Stress Levels

Managing stress is vital as you age. Chronic stress elevates cortisol^[13] and leads to abdominal fat storage, a concern after 50 due to hormonal changes. Stress can also drive poor food choices of high sugars and fats.

Combat stress with mindful activities,^[14] like meditation. Stay socially connected to avoid isolation and depression. Address stress sources and develop healthy coping mechanisms to enhance mental well-being and support weight loss.

Watch Your Portions

Portion control is another essential component of a successful weight loss plan. Even with healthy foods, overeating can cause your body to store fat.^[15] Instead of using fullness as your guide, aim to feel satisfied without heaviness.

Slowing your eating pace^[16] also allows your brain to register fullness. Mindful and intentional eating habits reduce calorie intake and support long-term weight management and overall well-being.

Maintain Proper Fluid Intake

Proper hydration is vital for overall health and weight loss, mainly as water retention decreases with age. Staying well-hydrated accelerates metabolism^[17] and reduces calorie intake when drinking before meals.

Adequate water intake aids digestion^[17] and toxin elimination and minimizes bloating associated with hormonal shifts after 50. It also curbs unnecessary snacking.

Include water-rich foods^[18] like cucumbers and citrus fruits to enhance hydration. Consume six to eight glasses^[19] of water daily to improve weight loss results and further lower your body fat percentage.

Supplement Wisely

There are several effective weight loss supplements individuals can use to support their weight loss goals. Some popular options include green tea extract,^[20] conjugated linoleic acid,^[21] and garcinia cambogia.^[22]

Fish oil supplements are rich in omega-3 fatty acids and can help reduce inflammation and support fat loss. There is also evidence of benefits^[23] in cognitive health and age- and disease-related decline in muscle mass.

Supplements and herbs for weight loss can help boost metabolism, reduce appetite, promote fat burning, and manage sleep and stress. Vitamins such as D, B12, and magnesium can also support your weight loss efforts. Vitamin deficiencies can be a significant roadblock to losing weight over 50 for females, so supplementation can help in these cases.

Consult a healthcare professional before introducing new supplements to your routine to ensure they align with your needs and any pre-existing health conditions.

Limit Or Eliminate Refined Sugar

As you age, the natural slowing of metabolism^[24] influences body composition and fat storage. It’s crucial to limit sugar intake to combat post-50 weight gain.

Sugary drinks and processed foods typically contain fructose.^[25] Excessive fructose consumption^[26] disrupts insulin and ghrelin regulation, increasing appetite and negatively impacting energy balance.

Opt for natural sugar sources like stevia, honey, and whole fruits to satisfy your sugar cravings. Beware of hidden sugars in low-fat or diet products, as they can contribute to your risk of chronic diseases like type 2 diabetes.^[27] Reducing sugar intake helps with your initial weight loss goals and supports your overall health and weight management after 50.

Schedule Regular Check-Ins

Routine doctor visits should continue throughout your weight loss journey. You can also hold yourself accountable by tracking your progress through food journals, fitness apps, and other progress-tracking tools.

Checking in regularly is an excellent way to monitor your weight loss. Consistent assessments help you track progress, stay accountable, and make necessary adjustments to your plan.

If your weight loss program was created by a registered dietician or fitness coach, meet with them regularly. They can offer guidance and ensure you’re on the best track towards your goals.

Set a schedule for weekly or bi-weekly weigh-ins. Whether you have professional guidance or do this independently, check-ins provide valuable support and motivation to bring you closer to your target weight. 

Seek Support

Finding a supportive community can be a game-changer in any weight loss journey. Connecting with like-minded individuals with similar struggles and aspirations can provide invaluable encouragement and support.

Look for local or online groups, forums, or fitness classes that cater to your age group. Find friends who want to walk with you a few times weekly. Talk to your family about ways they can hold you accountable for your overall goals.

With the help of others, you can share experiences, tips, and successes to make weight loss more enjoyable and effective.

Why Is It Difficult To Lose Weight After 50?

Here are some reasons it may be challenging to jumpstart weight loss after 50:

• Slower Metabolism: The metabolic rate naturally decreases with age.^[24] This can make it easier to gain weight because your body burns fewer calories at rest. 
• Muscle Loss: Muscle mass tends to decline with age, further slowing your metabolism. Since muscle tissue burns more calories than fat, you may notice difficulty losing weight. 
• Hormonal Changes: Weight loss for women over 50 can be particularly challenging due to hormonal shifts during menopause. Fluctuations in estrogen^[28] can affect fat distribution and increase abdominal fat. 
• Insulin Resistance: Aging is also associated with a higher risk of insulin resistance, which leads to weight gain and difficulty losing weight. 
• Lifestyle Factors: Sedentary lifestyles become more common as people age. Older adults may also face challenges in adopting healthier habits. 
• Medical Conditions: Certain age-related medical conditions and medications can make it harder to shed pounds. 

Tips To Maintain A Healthy Weight As You Age

Once you’ve found the right strategy for how to lose weight at 50, it’s crucial to maintain a healthy weight. Continue to eat a well-balanced diet, stay hydrated, get restful sleep, and exercise regularly. 

Here are some additional tips that may help maintain your results long-term: 

• Make the healthy habits you adopted during your weight loss journey a permanent part of your lifestyle. 
• Stay connected with support groups or friends who provide motivation and accountability. 
• Understand that occasional deviations from your routine are normal, but quickly return to healthy habits. 
• Maintain a positive attitude and celebrate your achievements along the way. 

Conclusion

It is essential to acknowledge that the journey is unique for each individual looking for the best way to lose weight after 50. Luckily, most individuals can achieve weight loss goals by combining tailored dietary choices, regular exercise, quality sleep, and proper hydration. 

Staying accountable and practicing mindful eating can help you maintain your weight loss results in the long term. Maintain a positive attitude and continue to check in with your healthcare provider regularly to embrace a healthier, happier lifestyle.

Frequently Asked Questions