WRITTEN BY: Michelle Park
April 25, 2021

Category:

People do not realize that once they reach a certain age, losing weight becomes almost impossible. I didn’t realize how hard it was to lose weight after 50 until I tried to do it myself. To help my mom reach her weight-loss goals, I did a bunch of research and put together an easy to use e-book with all the tips, tricks and strategies she needed.

Many people tend to gain weight as they age, which puts them at risk for all sorts of health problems, such as diabetes and high blood pressure. By the time you hit 50, your metabolism naturally slows down. But that doesn’t mean you can’t get back in shape and slim down. You can make changes to your lifestyle to lose weight and keep it off.

If you are also looking for the best ways to lose weight after 50 so that you can live a healthy life again, I would like to invite you to read my featured content.

15 Ways to Lose Weight After 50

losing weight at 50 best ways

15 Ways to Lose Weight After 50

1. Boost Your Activity Level

Stay motivated by choosing an activity you truly enjoy that will help you reach your health goals.

A good way to find your ideal exercise is to start with a few activities and see which ones you enjoy the most. Once you’ve found your favourite workout, try increasing the frequency or duration as you get stronger physically.

For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others regularly.

If solo activities are more your style, try biking, walking, hiking, or swimming on your own.

1. Boost Your Activity Level

Stay motivated by choosing an activity you truly enjoy that will help you reach your health goals.

A good way to find your ideal exercise is to start with a few activities and see which ones you enjoy the most. Once you’ve found your favourite workout, try increasing the frequency or duration as you get stronger physically.

For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others regularly.

If solo activities are more your style, try biking, walking, hiking, or swimming on your own.

2. Stay Connected With Active Friends

Team up with someone who can be a source of encouragement, motivation, and accountability!

When you team up with a friend, you can remove unhealthy habits in more ways than one. Find someone you can regularly meet to support each other and reinforce your healthy eating and exercise plan.

Making progress is easier when you’re surrounded by people who are cheering you on. It’s more motivating, more fun, and can help you feel less discouraged when you start to slip up.

2. Stay Connected With Active Friends

Team up with someone who can be a source of encouragement, motivation, and accountability!

When you team up with a friend, you can remove unhealthy habits in more ways than one. Find someone you can regularly meet to support each other and reinforce your healthy eating and exercise plan.

Making progress is easier when you’re surrounded by people who are cheering you on. It’s more motivating, more fun, and can help you feel less discouraged when you start to slip up.

3. Watch Alcohol Intake

Increased travel, eating in restaurants more often and entertaining with friends might also mean that you drink alcohol more often.

Calories from booze add up quickly. In addition, we don’t always make the best food choices when we drink. Cut back on drinking or eliminate alcohol altogether to lose weight.

3. Watch Alcohol Intake

Increased travel, eating in restaurants more often and entertaining with friends might also mean that you drink alcohol more often.

Calories from booze add up quickly. In addition, we don’t always make the best food choices when we drink. Cut back on drinking or eliminate alcohol altogether to lose weight.

4. Bump up Your Protein Intake

Getting enough high-quality protein in your diet is not only crucial for weight loss but also critical for stopping or reversing age-related muscle loss. Eating protein-rich foods helps you maintain lean muscle mass and higher energy levels, which keeps you feeling full and satisfied for longer.

Start your day with a high-quality protein breakfast, drink a green smoothie as a mid-morning snack and then add protein to lunch and dinner. Our Protein Blueberry Scone recipe is a healthy choice. This fresh and easy breakfast option will start your day right!

4. Bump up Your Protein Intake

Getting enough high-quality protein in your diet is not only crucial for weight loss but also critical for stopping or reversing age-related muscle loss. Eating protein-rich foods helps you maintain lean muscle mass and higher energy levels, which keeps you feeling full and satisfied for longer.

Start your day with a high-quality protein breakfast, drink a green smoothie as a mid-morning snack and then add protein to lunch and dinner. Our Protein Blueberry Scone recipe is a healthy choice. This fresh and easy breakfast option will start your day right!

5. Make Sure That You Get Enough Sleep

The earlier you can sleep at night, the better. The ideal time to go to bed is at least 8 hours before your wake-up time when you’re working on weight loss.

Sleep is essential to maintaining a healthy weight. A good night’s sleep may help you better regulate your appetite and cravings and lose weight.

Suppose you are like me and suffer from insomnia or sleep deprivation. In that case, sound therapy may be the answer to your problem. Binaural beats are a type of sound therapy that can help you reach the desired brainwave levels to fall asleep quickly and sleep deeply through the night.

5. Make Sure That You Get Enough Sleep

The earlier you can sleep at night, the better. The ideal time to go to bed is at least 8 hours before your wake-up time when you’re working on weight loss.

Sleep is essential to maintaining a healthy weight. A good night’s sleep may help you better regulate your appetite and cravings and lose weight.

Suppose you are like me and suffer from insomnia or sleep deprivation. In that case, sound therapy may be the answer to your problem. Binaural beats are a type of sound therapy that can help you reach the desired brainwave levels to fall asleep quickly and sleep deeply through the night.

6. Gain Control of Your Stress

Examine the stresses in your life and see if you can do anything to alleviate some of them. Stress increases cortisol release, which may cause hunger and encourage your body to store abdominal fat.

But don’t stress about stress — that is a no-win. Many menopausal women find they are caught in the sandwich of still-dependent children and aging or ill parents. Death of loved ones may also become more common during the menopausal years.

Try yoga, meditation and mindfulness techniques, relaxing walks or other pleasant diversions and hobbies. Many doctors recommend a week of slow and mindful eating, where you really pay attention to taste, textures, and hunger cues. Eat slowly, deliberately and mindfully.

6. Gain Control of Your Stress

Examine the stresses in your life and see if you can do anything to alleviate some of them. Stress increases cortisol release, which may cause hunger and encourage your body to store abdominal fat.

But don’t stress about stress — that is a no-win. Many menopausal women find they are caught in the sandwich of still-dependent children and aging or ill parents. Death of loved ones may also become more common during the menopausal years.

Try yoga, meditation and mindfulness techniques, relaxing walks or other pleasant diversions and hobbies. Many doctors recommend a week of slow and mindful eating, where you really pay attention to taste, textures, and hunger cues. Eat slowly, deliberately and mindfully.

7. Get the Right Supplementation

If you feel fatigued and unmotivated, taking the right supplements may help give you the energy you need to reach your goals.

As you grow older, your ability to absorb certain nutrients declines, increasing your risk of deficiencies. For example, research shows that adults over 50 are commonly deficient in folate and vitamin B1. These two nutrients are needed for energy production.

Deficiencies in B vitamins like B12 can negatively impact your mood, cause fatigue, and hinder weight loss.

For this reason, it’s a good idea for those over 50 to take a high-quality B-complex vitamin to help decrease the risk of deficiency.

7. Get the Right Supplementation

If you feel fatigued and unmotivated, taking the right supplements may help give you the energy you need to reach your goals.

As you grow older, your ability to absorb certain nutrients declines, increasing your risk of deficiencies. For example, research shows that adults over 50 are commonly deficient in folate and vitamin B1. These two nutrients are needed for energy production.

Deficiencies in B vitamins like B12 can negatively impact your mood, cause fatigue, and hinder weight loss.

For this reason, it’s a good idea for those over 50 to take a high-quality B-complex vitamin to help decrease the risk of deficiency.

8. Stay Hydrated For a Healthier, Happier You

Drinking more water can help you lose weight. Water may even reduce your risk of developing a chronic disease such as high blood pressure, heart disease, kidney stones or diabetes.

Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.

Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.

8. Stay Hydrated For a Healthier, Happier You

Drinking more water can help you lose weight. Water may even reduce your risk of developing a chronic disease such as high blood pressure, heart disease, kidney stones or diabetes.

Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.

Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.

losing weight at 50 MXT

9. Eat Clean to Lose Weight

One of the simplest ways to ensure that you give your body the nutrients it needs to thrive is by following a diet rich in whole foods.

Whole foods, including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fibre, protein, and healthy fats.

9. Eat Clean to Lose Weight

One of the simplest ways to ensure that you give your body the nutrients it needs to thrive is by following a diet rich in whole foods.

Whole foods, including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fibre, protein, and healthy fats.

10. Be Sugar Smart

Sweetened beverages, baked goods, and desserts are the top sources of added sugar in people’s diets. Plus, certain foods are naturally high in sugar – like fruits, vegetables, dairy products, and 100% fruit juices.

Limiting foods high in added sugar can make a real difference in how you feel and how your body functions. It’s not just about weight loss.

Cutting back on added sugars is a smart way to manage your weight and lower your heart disease and diabetes risk.

10. Be Sugar Smart

Sweetened beverages, baked goods, and desserts are the top sources of added sugar in people’s diets. Plus, certain foods are naturally high in sugar – like fruits, vegetables, dairy products, and 100% fruit juices.

Limiting foods high in added sugar can make a real difference in how you feel and how your body functions. It’s not just about weight loss.

Cutting back on added sugars is a smart way to manage your weight and lower your heart disease and diabetes risk.

11. Be an Expert in Your Own Health

Connect with your doctor to get personalized advice to improve your health and appearance. For example, if you found out that you have a family history of high blood pressure, find out how changes to your lifestyle can help you avoid medication in the future.

In many cases, maintaining a healthy weight can reduce or prevent disease. Understanding the specific benefits of a healthy weight can serve as motivation to slim down.

11. Be an Expert in Your Own Health

Connect with your doctor to get personalized advice to improve your health and appearance. For example, if you found out that you have a family history of high blood pressure, find out how changes to your lifestyle can help you avoid medication in the future.

In many cases, maintaining a healthy weight can reduce or prevent disease. Understanding the specific benefits of a healthy weight can serve as motivation to slim down.

12. Eat Less at Night

Many studies have shown that eating fewer calories at night may help you maintain a healthy body weight and lose excess body fat.

A study in 1,245 people found that over 6 years, those who consumed more calories at dinner were over 2 times more likely to become obese than people who ate more calories earlier in the day.

Plus, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a group of conditions including high blood sugar and excess belly fat. Metabolic syndrome increases your risk of heart disease, diabetes, and stroke.

Eating most of your calories during breakfast and lunch while enjoying a lighter dinner may be a practical method to promote weight loss.

12. Eat Less at Night

Many studies have shown that eating fewer calories at night may help you maintain a healthy body weight and lose excess body fat.

A study in 1,245 people found that over 6 years, those who consumed more calories at dinner were over 2 times more likely to become obese than people who ate more calories earlier in the day.

Plus, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a group of conditions including high blood sugar and excess belly fat. Metabolic syndrome increases your risk of heart disease, diabetes, and stroke.

Eating most of your calories during breakfast and lunch while enjoying a lighter dinner may be a practical method to promote weight loss.

13. Working Out With a Personal Trainer

Working with a personal trainer can help enhance the results of the workouts you already have. By making simple adjustments to your routine, your personal trainer may be able to get you the results you’re looking for in less time.

You can even find a personal trainer in your area. Virtual trainers may help you stay on track if you’ve been working out but not losing weight and want more feedback or accountability.

13. Working Out With a Personal Trainer

Working with a personal trainer can help enhance the results of the workouts you already have. By making simple adjustments to your routine, your personal trainer may be able to get you the results you’re looking for in less time.

You can even find a personal trainer in your area. Virtual trainers may help you stay on track if you’ve been working out but not losing weight and want more feedback or accountability.

14. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories but a lot of fibre. Their high water content gives them low energy density, making them very filling.

Studies show that people who eat vegetables and fruits tend to weigh less.

These foods are also very nutritious, so eating them is essential for your health.

14. Eat More Vegetables and Fruits

Vegetables and fruits have several properties that make them effective for weight loss.

They contain few calories but a lot of fibre. Their high water content gives them low energy density, making them very filling.

Studies show that people who eat vegetables and fruits tend to weigh less.

These foods are also very nutritious, so eating them is essential for your health.

15. Don’t Diet – Eat Healthy Instead

One of the biggest problems with diets is that they rarely work in the long term.

If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.

Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.

Weight loss should then follow naturally.

15. Don’t Diet – Eat Healthy Instead

One of the biggest problems with diets is that they rarely work in the long term.

If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.

Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.

Weight loss should then follow naturally.

The Bottom Line

At the end of the day, losing weight is about finding what works for you. Finding a lifestyle that makes it easy to meet your goals is the most important part of losing weight.

The time you invest in your health is an investment in your future. If you implement a handful of these tips, you’ll be well on your way to your weight loss goals.

The Bottom Line

At the end of the day, losing weight is about finding what works for you. Finding a lifestyle that makes it easy to meet your goals is the most important part of losing weight.

The time you invest in your health is an investment in your future. If you implement a handful of these tips, you’ll be well on your way to your weight loss goals.