I have trained quite a few women over 50. The general consensus is their metabolism is slow, they can’t eat like they used too and their body hurt now. They all ask how to lose weight over 50
There are two categories when it comes to helping women over 50 lose weight, in my professional experience. Those who want my help and those who think they know everything and want to tell me how to do my job. Since you are reading this, you obviously want some professional advice. Yay! That is what I am here for.
Whether you’re struggling with a slowing metabolism, more sedentary behavior, or you’ve let your eating habits slip, once you hit the age of 50, weight loss can become challenging. Combine those factors with an injury or medical problems, and hitting the gym to maintain your waistline might feel downright impossible.
Research shows that weight loss after 50 is still possible with healthy eating and regular exercise, among other smart choices. Our experts share six ways to lose weight after 50 so that you can feel as good as you look.
When I start helping someone over 50 lose weight, these are the 5 points I start with. They immediately start seeing results.
Add in more protein, Less carbs, healthier fats and more fiber to your daily diet.
Food is about 85 percent of the battle when it comes to weight loss—so getting your intake just right matters quite a bit.
Consuming a well-balanced diet and eating regularly throughout the day will help with keeping your metabolism high and aid in weight loss. Eating more whole foods, such as high fiber vegetables and fruit, and limiting processed foods will help your body slow down the release of sugar into the bloodstream, which decreases the risk of accumulating extra fat.
Remember, you can’t eat like you are 20-years-old anymore! So, get rid of the junk food in your pantry and make small changes to add more whole foods to your diet. The fewer ingredients a food contains, the better it is for your health and weight.”
You’ll want to make sure that you’re getting enough protein. Most people after the age of 50 do typically eat a decent amount of protein, but not always early in the day when they most need it. The same is true for calcium and vitamin D,load up with a balanced breakfast each day and enjoying items like Greek yogurt and eggs to make up the difference. Some research even indicates that a high-protein breakfast can directly impact weight management or weight loss, too.
Forget watching fat, ignore the low-fat fad, popular with individuals past the age of 50. Our bodies need healthy dietary fat, like avocados, olive oil, and butter, but low-fat products often increase sugar—which, by now, most of us realize isn’t good for our health. Simply suggests watching portion sizes when it comes to good fats like avocados or nuts.
Strength train, as part of a regular exercise routine.
Most over 50 do not weight train, although it is vital to increasing your metabolism and maintaining lean body tissue and bone density. When you lose lean body mass or muscle over time, your metabolism will drop significantly, more muscle means more calorie burning power at rest.
Strength training not only increases your muscle strength, but also improves your mobility.
You should favor strength training over cardio if you are in the 50+ crowd, especially those looking to slim down in a sustainable way. Although cardio is super important for heart and lung health, it is not a great way to lose weight and keep it off . When you stop doing large amounts of cardio, the weight will quickly return. Having cardio as part of your overall fitness routine is a must; however, strength training should be the first factor when you hit the gym. Strength training not only increases your muscle strength, but it will help to improve your mobility and it is also the only thing (along with proper nutrients) known to increase bone density.
Lift Heavy, however, do understand that it may seem harder to gain muscle as you age due to hormone changes, age-related illness, and even social factors like a busy schedule. Cardio will burn off fat, but to build sturdy muscles, choose heavy weights with a small number of reps or lighter weights with more reps. Also, remember diet and exercise go hand-in-hand for overall health and strength, especially as the years tick by.
Weight-bearing exercises help with building and maintaining muscle mass, as well as building bone strength and decreasing your risk for osteoporosis. Many people over the age of 50 will stop exercising regularly, due to pain in their joints or back or injury, but don’t give up!There are options you can do to help with those ailments.
Strive for a combination of aerobic exercises such as walking, swimming, or dancing for 45 minutes each day with strength training exercises three times a week. Yoga is great for balance, stretching, and relaxation. Of course, be sure to talk to your doctor before beginning any exercise routine.
Don’t skip meals!
What’s one poor decision that i tend to see people over the age of 50 making all the time? Skipping meals, most likely because of a decreased metabolism. As we age, our hormones change. Estrogen and testosterone gradually decrease over time, which leads to fat accumulation due to the body not processing sugar, as well. We also lose more muscle mass as we age, causing our resting metabolic rate to decrease. However, skipping meals can cause you to be deficient in important key nutrients needed as we age, such as overall calories and protein. Eating regularly throughout the day and getting enough calories/protein will help with higher energy levels and maintain muscle mass, which means a higher metabolism.
When you add in weight loss friendly snacks it will keep your metabolism going and increase your calorie burning throughout the day!
Let go of the mindset you used to have and be willing to learn
Age does impact weight loss for both women and men, and that’s because metabolism slows down, hormone levels decline, plus there is a loss of muscle mass. But that doesn’t mean that losing weight over age [the age of] 50 is mission impossible. Diet and exercise are key; however, the common mistake I see is that people eat and work out in the same exact way they did when they were younger and wonder why they don’t see results. Those over 50 cannot eat and train in the same way they did when they were 30. You have to shift to get results.
Luckily, diet and exercise changes are generally within your control. Make gradual adjustments to promote balanced eating, and remind yourself of the benefits of exercise for your heart, digestive tract, and mental health, in addition to weight management.
Create a mindset of wellness. Being over 50 is not a death sentence—in fact, many of us now have more time to take care of ourselves. Having a healthy weight, eating properly, not smoking, and limiting alcohol consumption is all super important. We are not getting any younger, but we ain’t dead yet.
Be willing to adapt and listen
The science of fitness and nutrition is not what it was years ago. Research has come a long way and there are a ton of new things you can learn. Think of it as an adventure, try new workouts, and learn about new food.
Most people like myself in the industry are here to help and want you to succeed and it’s ok that you don’t know everything about dieting and exercise. Just ask questions when you seek professional weight loss help.
Join the many women like yourself in our accountability weight loss group. or check out my diet plans and meal prep cookbooks to help you on your journey
Waters DL, Ward AL, Villareal DT. Weight loss in obese adults 65years and older: a review of the controversy. Exp Gerontol. 2013;48(10):1054-61.