Lose weight after 50 with these 19 effective techniques

For many people, maintaining a healthy weight or losing excess body fat can become more difficult as they age.

Unhealthy habits, a mostly sedentary lifestyle, slow metabolism, poor food choices, and metabolic changes can all contribute to weight gain after 50.

However, with a few simple adjustments, it is quite possible to lose weight. And that's true regardless of your basal metabolic rate or your current physical abilities.

Here are the best tips to know and apply...

19 tips for losing weight after 50

Of course, what you are going to read here works if you are younger, but it becomes really essential to stick to it from the fifties onwards 😉

1. Move more

Burning more calories than you consume is essential for lose excess fat bodily. This is called creating a calorie deficit. That's why it's important to be more active throughout the day to lose weight. 

And as the English say, “the devil is in the details”. This means that small changes can make all the difference.

For example, sitting at your job for long periods of time can interfere with your efforts to shed extra pounds. To counter this, you can be more active at work by simply getting up from your desk and walking for 5 minutes every hour.

If you are telecommuting, you can even do a few exercises every 55 minutes as I explained in detail in this program in 16 exercises .

Research shows that tracking your steps using an activity tracker like a Fitbit smartwatch can boost weightloss increasing your activity levels and calorie expenditure.

If you do, start with a realistic step goal based on your current activity levels. Then progress gradually until 7000 or 10000 steps per day or more, depending on your state of health.

2. Find a motivated partner

Finding a partner to lose weight after 50

Deciding to change the way you eat for a diet healthy or starting to train alone is difficult for some. 

Teaming up with a friend, colleague or family member can increase the chances stick to your plan and achieve your goals of well-being. But you have to be sure to find someone motivated, otherwise it can be counterproductive.

For example, research shows that those who participate in weight loss programs alongside friends are much more likely to stick with them and succeed.

Additionally, working out with friends can reinforce your commitment to a fitness or cardio program. And then, it's always more pleasant...

What if no one is ready to follow me?

Sometimes, it is enough to talk about it around us to have an extra motivation. For example, if you tell your friends that you are doing sports to lose weight, you will feel committed. 

Indeed, you will know that they will ask you this kind of question the next time: “So, how are your sports sessions going?” ; "Do you feel the difference since you've been working out?" ; "You've lost weight, haven't you?" (this one is more fun)


3. Do strength training

Although cardio receives a lot of attention when it comes to losing weight, strength training is also important, especially for people over 50.

As you age, your muscle mass decreases in a process called sarcopenia. After age 50, it declines by approximately 1-2% per year, while your muscle strength declines at a rate of 1.5-5% per year.

So adding muscle-strengthening exercises to your routine is key to reducing age-related muscle loss and helping you maintain your healthy weight.

Indeed, bodybuilding is one of the best ways to fight against sarcopenia, or muscle wasting that comes with age. Of course, this will not completely hinder the process, nor the hormonal changes, but the weight training sessions will reduce the effect of aging.

But why talk about muscle mass when we talk about weight loss in this article? 

Well because it's totally related. Indeed, the more your muscle mass decreases, the more you must reduce your calorie consumption to avoid fat. However, it is difficult to deprive yourself all your life. You do not think ?

Precisely, having more muscles implies that the body burns more calories, even at rest. Not to mention your workout will burn even more. And if you do intense interval workouts called HIIT, the effect can last 48-72 hours after your workout.

Take care of your joints

However, to limit the risk of injury, I recommend that you turn to TRX straps or elastic bands for your sessions.

At least initially, leave out free loads such as dumbbells and weights. If you generate too much joint stress, you will promote tendonitis and osteoarthritis.

Target the abdominal belt

I want to be clear with you, doing sit-ups doesn't mean you'll reduce belly fat. No, it doesn't work like that. Fat storage happens in a specific order and for most men it starts and ends in the belly. Sorry

Women store primarily on the buttocks and thighs, then on the stomach. 

However, doing abdominal exercises like the plank or the mountain climbers is a good idea to have a flat stomach. Indeed, even if you have some fat left, the muscles of the abdominal strap will tighten all that 😉

4. Watch your body composition

The body composition is often described in two components: fat mass (BF) and lean mass. Sometimes it is divided into 3 parts by adding lean dry mass, but this is not essential for you. 

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Your body composition is important because lean or fat tissue does not decrease in proportion to body weight.

Although body weight is a good indicator of health, fat and lean body mass are also important.

The muscular mass is an important measure of health status, especially in middle-aged people. Your goal should be to build muscle and lose excess fat with your weight loss program.

There are many ways to measure your body fat percentage. However, simply measuring your waist, biceps, calves, chest, and thighs can help you determine if you're losing fat and gaining muscle.

5. Find an activity you enjoy

How to lose weight after 50

It is true that weight training is ideal for people over 50 who want to lose weight. And this applies to both men and women.

However, I know that not everyone manages to motivate themselves for this kind of physical activity. And as you know, consistency is key when you want to get results.

Also, it is better to choose a physical activity that makes you happy than to do nothing at all. That's why it's important to engage in activities that motivate you.

Please note, I'm not talking here about belote, tarot, knitting, pétanque and other curling sessions... but about a sufficiently intense physical activity to mobilize all of your muscles.

All your muscles need to work

For example, if you like group activities, sign up for a team sport suited to your physical condition so that you can train regularly with other people.

But keep in mind that you need to find a sport that will help you build or maintain muscle mass. In my humble opinion, you should avoid cardio-only sports like running.

If you prefer solo activities, try Nordic walking, rowing, trampolining or swimming.

6. Follow an adapted food program

Beyond 50 years, it is even harder to deprive yourself. After all, we haven't tried so hard all these years to eat bland things at every meal.

The notion of pleasure during meals may have an additional dimension over time, don't you think?

So, learning to eat better is one thing, but depriving yourself of everything is another thing... 

That's why if you have to lose a lot of pounds, you have to choose tricks to get there, but without living in a monastic way. This is exactly what you will learn to do with the program “I learn to eat to lose weight“.

7. Prepare your meals yourself

Numerous studies have shown that people who prepare and eat more meals at home tend to follow a healthier diet and weigh less than those that do not. 

Preparing meals at home allows you to control what goes into your meals and what is prohibited. It also allows you to experiment with unique and healthy ingredients that will delight your taste buds.

If you tend to eat out often or order takeout, start by preparing one or two meals a week at home. Gradually build this habit until the majority of your meals are prepared by yourself.

8. Diversify your diet

vegetables for weight loss after 50

Vegetables and fruits are full of essential nutrients for your health. Adding them to your diet is a simple and factual way to reduce excess weight. 

For example, an analysis of 10 studies found that adding one serving of vegetable daily was associated with a reduction in waist circumference of 0.36 cm in women.

Another study of 26,340 men and women between the ages of 35 and 65 associated fruit and vegetable consumption with lower body weight, reduced waistline and less body fat.

These 2 American NCBI journals are available here and the in English.

9. Consume more protein

Consuming more quality protein is important for weight loss. In fact, this nutrient is more satiating than carbohydrates and only generates no insulin spike, and therefore no fat storage. In addition, the body consumes 3 times more energy to digest proteins than to digest carbohydrates.

In a completely natural way, you will therefore find it more difficult to overeat if you consume more protein. But this nutrient is also essential for stopping or reversing the process of sarcopenia, age-related muscle loss.

Also, the amount of calories you burn at rest, or your basal metabolic rate (BMR), decreases by 1 to 2 % every decade after age 20.

However, a high-protein diet can help prevent or even reverse it. Numerous studies have shown that increasing dietary protein can help you lose weight and keep it off over the long term.

Plus, research shows that older adults need this nutrient more than younger adults, making it all the more important to add protein-rich foods to your meals and snacks.

How to easily increase your protein intake

As it is not always easy to eat what you want, especially when it comes to protein, a good solution is to supplement your diet with protein powder.

Indeed, you do not always have chicken breast, tempeh or egg white on hand. And commercial products often contain 80 % or more carbohydrates. 

If like me you are not tolerant or not a fan of whey protein, opt for egg white or vegetable protein powder. In general, I prefer pea protein. You can even put it in your coffee in the morning.

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ALSO READ:  10 tips to lose weight easily to know in 2022

10. Avoid added sugars

Limiting foods high in added sugar, including sugary drinks, candies, cakes, cookies, ice cream, sugary yogurts and sugary cereals, is essential for weight loss at any age.

NOTE : This rule also applies to homemade fruit juices. A fruit should be eaten whole with fiber to limit insulin production.

Given that sugar is added to many foods, including items you might not expect like tomato sauce, salad dressing, deli meats, and bread, reading ingredient labels is the best way to tell if an item has added sugar.

Look in the ingredient list to see if any carbs have been added to avoid such as cane syrup or high fructose corn syrup and others. Be careful, manufacturers are very good at masking the presence of added sugars by extending the list of products whose names do not ring a bell.

Hunt down the sugars hidden in the labels

It is almost impossible to list them all, but here are some names of sugars hidden in the ingredients of industrial products:

  • Sucrose
  • Inverted sugar
  • Dextrose
  • Glucose
  • Lactose
  • Raffinose
  • Maltose
  • Maltodextrin
  • Glucose syrup
  • High Fructose Corn Syrup
  • caramel syrup
  • malt syrup
  • rice syrup
  • Corn syrup

You will find a list of 52 names in This article . It can be scary and I'm sure they invent new ones almost every day.

Either way, you should limit the consumption of processed foods because they almost always contain too much sugar.

Reduce your alcohol consumption

I'm not saying you should never have an aperitif or banish wine altogether. But alcoholic beverages are inherently sweet drinks. This is because alcohol is metabolized into sugar by the body. For example, the maltose in beer has a terrible effect on your waistline. 

Also, it is difficult to consume alcohol without swallowing finger foods at the same time. And all of that is extra calories that can play a big role in your weight gain.

Add to that the fact that the consumption of alcohol has a tendency to make lose appetite control, and you're in trouble...

11. Eat less ready meals

This important point is directly related to the previous one on sugar.

Regular consumption of ready-to-eat foods such as fast food or ready meals is directly associated with overweight in industrialized countries. This habit interferes with your efforts to lose weight after 50 years. In any case, it is a danger even for the youngest.

Ready meals are generally high in calories and tend to be low in important nutrients like protein, fiber, vitamins and minerals. This is why processed foods are often considered empty calories.

Reducing ready-to-eat foods and replacing them with nutritious meals and snacks is a smart way to lose weight. You should focus on meals that revolve around nutrient-dense whole foods with slow carbohydrates and lots of fiber. 

Of course, this will require an effort to adapt, but your health and your shape will quickly thank you!

12. Consume Whole Foods

Raw vegetables to eat less and eat healthily

One of the easiest ways to make sure you're giving your body the nutrients it needs to be in good shape is to eat meals rich in natural whole foods.

These foods include vegetables, fruits, nuts, whole grains, fish, legumes, and unprocessed meats and grains. They are full of essential nutrients to maintaining a healthy body weight, such as fibre, protein and healthy fats.

According to numerous studies, meals based on whole foods, whether with an omnivorous or vegetarian diet, have been associated with weight loss (US study by NCBI).

As wrote Kris Gunnars , a nutritionist with a medical license, don't blame the foods our grandparents ate for the current obesity epidemic.

13. Eat less at night

Numerous studies have shown that consuming fewer calories at night can help you maintain your ideal weight and lose excess body fat.

A study conducted with 1245 people (in English) revealed that over 6 years, those who ate more calories at dinner were at least 2 times more likely to become obese than people who consumed them earlier in the day.

Additionally, those who ate more calories at dinner were much more likely to develop a metabolic syndrome. This is what we call an association of abnormalities related to the presence of excess fat inside the belly (visceral fat). 

This condition also includes high blood sugar. Metabolic syndrome increases your risk of heart disease, diabetes, and stroke.

Focusing on breakfast and lunch, while enjoying a lighter dinner, can be a great way to promote weight loss after 50.

14. Consume the right dietary supplements

If you're feeling tired and unmotivated, taking the right supplements can give you the energy you need to reach your goals.

As you age, your ability to absorb certain nutrients decreases, increasing your risk of deficiencies. For example, research shows that adults over 50 are generally deficient in folate and vitamin B12, nutrients necessary for energy production.

These deficiencies can negatively impact your mood, cause fatigue, and hamper your weight loss.

For this reason, it is wise for those who want to lose weight after 50 to take a good quality vitamin B12 complex to reduce the risk of deficiency.

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15. Hydrate the right way

Sugary drinks such as sodas, fruit juices (even natural or homemade), isotonic drinks and industrial smoothies are often high in calories and added sugars.

ALSO READ:  18 tips to get slim and stay slim forever

Drinking sugary drinks, especially those containing high fructose corn syrup, is strongly linked to weight gain and conditions such as obesity, heart disease, diabetes and fatty liver disease. You should know that almost all sodas on the market are made with this type of carbohydrate digested directly by the liver.

Replace them with healthy drinks such as water, coffee or tea (in moderation) and unsweetened herbal teas. This will help you lose weight and significantly reduce the risk of developing the chronic diseases mentioned above.

When it comes to plain water and unsweetened beverages, don't necessarily limit yourself to 1.5 liters a day. This is what we should consume in winter, so remember that in summer, it is barely the subsistence minimum...

16. Do a medical checkup

If you're struggling to lose weight while you're active and following a healthy diet, it may be worth checking to see if you have a physical condition that makes it difficult to lose weight. This is the case, for example, if you suffer from water retention, hypothyroidism and polycystic ovary syndrome.

Think about it especially if members of your family present this type of pathologies.

Tell your GP about your symptoms so they can decide on the best testing protocol. This will allow him to consider the medical reasons that could be at the origin of your difficulties in losing weight after 50 years.

17. Improve the quality of your nights

Sleep well to lose weight naturally

Not getting enough quality sleep is detrimental to your figure. Many studies have shown that not getting enough sleep increases the risk of obesity and can interfere with efforts to lose weight.

For example, a 2-year study of 245 women showed that those who slept 7 hours per night or more were 33 % more likely to lose weight than those who slept less than 7 hours per night. Better quality of sleep has also been associated with the success of those who want to lose weight.

Lack of sleep and hunger hormones

In fact, people who lack sleep tend to eat more during the day.

The ghrelin is a hormone that stimulates appetite while leptin is that of satiety. A lack of sleep has been found to trigger an increase in ghrelin levels and a decrease in leptin levels, leading to increased hunger and appetite. 

Before I even read studies on this subject, I clearly saw it in my case. Whenever I'm sleep deprived, I need to eat to keep going. Have you noticed this phenomenon on your side?

Poor quality sleep therefore makes overeating more likely, especially since with longer days you also have more opportunities to eat.

Try to sleep 7 to 9 hours per night and improve the quality of your sleep by minimizing the light in your bedroom and avoiding using your Smartphone or watching TV before bed.

18. Try Intermittent Fasting

Sometimes called by its English name “fasting”, it is a type of diet where you only eat for a specified period.

The most popular type of intermittent fasting is the method called 16/8, which involves eating within an 8-hour window followed by a 16-hour fast. This is the technique that I prefer because it is very easy to support. 

It suffices, for example, to take your last meal at 7 or 8 p.m. and the following one the next day at noon. If you just have unsweetened coffee in the morning and drink it regularly, it's pretty easy to cheat your hunger to last until lunch break.

Many studies have shown that intermittent fasting promotes weight loss.

Additionally, some studies suggest that fasting may benefit people over 50 by increasing life expectancy, slowing cell decline, and reducing age-related changes in mitochondria, the energy-producing structures in your cells.

19. Eat mindfully

I have already spoken about this habit which I call “mindful eating”. Mindful eating can be a simple way to improve your relationship with food, while promoting weight loss.

Conscious eating, what is it?

Mindful eating is all about paying more attention to your diet and eating habits. This allows you to better understand your hunger and satiety cues, as well as the impact of food on your mood and well-being.

Many studies have noted that using mindful eating techniques promotes weight loss and improves eating behaviors.

There are no specific rules for mindful eating, but eating slowly, paying attention to the aroma or flavor of each bite, and taking your time eating are simple ways to introduce mindful eating into your life. .

It also involves cutting out unnecessary sources of distraction such as the Smartphone during the meal.

To learn more about this technique for losing fat and other equally effective ones, test the “I am learning to eat to lose weight” program:

Losing Weight After 50 – Conclusion

Although weight loss may seem more difficult as the years go by, the valuable tips presented in this article can help you achieve and maintain your ideal weight after 50. And it can even save you from following severe or restrictive diets.

Reducing added sugars, incorporating strength training into your workouts, eating more protein, cooking meals at home, and following a whole-food diet are just some of the methods you can use to improve your overall health. and lose excess body fat.

Try the tips above and before you know it, losing weight after 50 will seem like child's play.

Let me know if these tips worked for you by sending me a message at stephane@sportchezsoi.com.

If you have other interesting ideas, you can also write to me to share them.

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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