Weight Loss for Women Over 50 | 23 GREAT Tips

Updated for 2022

How do you drop some weight at or after 50? 

Today, we’ll take a look at what it takes with regards to weight reduction for girls over 50. You’ll discover ways to enhance your metabolism and drop some weight in your 50s (with out depriving your self or having to spend hours on the fitness center).

Want to be taught extra? Let’s go. 

How to drop some weight after 50

What does it take to drop some weight after 50?

As you age, your metabolism and different features of your well being change, which may impacts your weight. That doesn’t imply you may’t nonetheless drop some weight — you simply want the best methods. 

Here’s how weight reduction modifications after you flip 50. 

Why can’t I drop some weight after 50? 

Look: 

It would possibly really feel prefer it’s more durable to drop some weight after 50. 

In your 50s, you’ve possible already (or will quickly) hit menopause, which may make a giant distinction in your weight reduction efforts.

Your physique simply doesn’t work the best way it used to whenever you had been in your 20’s. With age, your metabolism slows down. Metabolism is the method of burning power to make use of to gas your physique, so a gradual metabolism means much less gas burned and extra saved, typically as fats. Specifically in your fifties, you’ll also experience hormonal changes, which provides an additional problem for weight reduction.

A study discovered that  growing old impacts lipid turnover within the fats tissue, that means the speed at which fats is eliminated and saved slows down, making it simpler to achieve weight if efforts aren’t made to offset the change in metabolism (by consuming much less or exercising extra).

Plus, people start losing muscle mass each decade from their 30s onward. Muscles burn up extra energy than fats and fewer muscle groups end in a slower metabolism. 

So what used to work doesn’t work anymore. To drop some weight in yours 50s, you want new methods. 

And if you happen to don’t adapt, will probably be exhausting to lose any weight in any respect. 

Weight Loss for Women over 50 – Why do you have to drop some weight? 

At the identical time, you SHOULD drop some weight if you happen to carry further weight. Being overweight can improve the chance of continual well being issues similar to diabetes, hypertension, coronary heart illness and even sure cancers. 

A new study discovered that being chubby nonetheless will increase the chance of coronary heart issues, even if you happen to train. This means it’s much more essential to purpose for a wholesome weight after you flip 50.

But how do you drop some weight after 50? That’s what we’ll take a look at subsequent. 

How are you able to enhance your metabolism after 50? 

Should you comply with a selected food plan? How a lot do you might want to train? And how do you do away with stomach fats? 

Here are 23 methods to drop some weight after 50!

1. Don’t food plan for weight reduction after 50!

Ever tried to drop some weight with a food plan? Most of us have. I was a serial yo-yo dieter and tried each food plan beneath the solar — Weight Watchers, South Beach, Atkins…

But the factor is:

Diets gained’t assist you to drop some weight. It’s true. Tons of science backs this up.

According to studies, one third to 2 thirds of dieters regain extra weight than they misplaced whereas weight-reduction plan. This explains the yo-yo weight-reduction plan cycle of losing a few pounds, regaining it after which making an attempt one more new food plan.

Diets normally don’t work as a result of the modifications made whereas following them aren’t sustainable. They may also improve the possibilities of creating disordered consuming habits like anorexia and bulimia and trigger low self-worth and altered physique picture.

Studies have additionally discovered that limiting energy increases cortisol, a stress hormone that’s linked with weight achieve. Researchers additionally discovered that monitoring energy, similar to preserving a meals journal, elevated perceived stress among the many research individuals. Stress could make you achieve weight, so weight-reduction plan can even have the reverse impact of what you need.

So if diets and limiting your self don’t work, what does? The reply may be chocolate cake.

2. Enjoy your chocolate cake

Here’s what I imply:

Deprivation can preserve you from losing a few pounds.

If you say no to every part you get pleasure from, be {that a} glass of wine, chocolate cake, or a slice of pizza, you’ll possible find yourself pissed off and find yourself consuming these issues later When you inform your self one thing is off limits, you’re extra prone to really feel responsible and binge on these meals, which may additional gas yo-yo weight-reduction plan and binge consuming behaviors.

A study of 68 girls discovered that those that have a tendency to limit their consumption usually tend to over-eat later in comparison with those that don’t overly-restrict themselves. The researchers concluded that restriction can backfire and result in much less managed consuming behaviors.

Another research reveals that your mind turns into more attentive to pictures of food throughout caloric deprivation. The research outcomes recommend that caloric deprivation “ increases reward and attention region response to food”, which may improve the chance of binge consuming. In less complicated phrases, slicing again on energy could make you extra fixated on meals. 

But how are you going to have your chocolate cake and drop some weight? 

The reply is moderation. If you eat wholesome more often than not, you may get pleasure from your chocolate cake whenever you really feel prefer it. 

Take my scholar Tree. She didn’t say ‘no’ to every part. 

Instead, she stored having fun with her household Thursday dinners with desserts. 

The better part? Despite being an extremely busy skilled lady with 12+-hour workdays, Tree misplaced 20 kilos and match again into her dimension 4 denims.

3. Eat extra protein for weight reduction after 50

Eating extra protein is without doubt one of the greatest methods to spice up your metabolism and assist in weight reduction, according to research. Protein takes extra power to digest in comparison with different vitamins, and it additionally helps promote satiety, which may lower cravings. Eating ~25-30 grams of protein per is related to improved weight administration, urge for food and different well being components.

You see, many proteins are enzymes, that are essential for metabolism. Proteins additionally contribute to mobile power metabolism as proteins. 

But what meals are nice for getting extra protein? 

Choose meals like poultry, fish, lean meat, nuts, seeds, beans, lentils and dairy merchandise. 

4. Losing weight at 50? Exercise extra 

According to a research of over 500,000 adults, any level of exercise is linked with better health, similar to decrease probability of excessive ldl cholesterol, hypertension, and diabetes, in comparison with no train in any respect.

That’s why it’s best to transfer your physique every time attainable. For instance, take the steps as an alternative of the elevator and use a part of your lunch hour to take a brief stroll as an alternative of sitting nonetheless. 

5. Exercise in the best method

That stated, some types of train are more practical than others for losing a few pounds.

A 9-month research reveals that strength or resistance training increases metabolism, with some variability  relying on particular person components like thyroid hormones and fat-free mass.

One caveat: I truly advocate that you just begin consuming the best method earlier than you add on power coaching. Once you’ve constructed up that behavior, you can begin doing 30-minute power coaching classes twice every week. 

You may even do power coaching workout routines at dwelling if you wish to skip the fitness center. Use kettlebells, dumbbells or simply your individual physique weight and also you’re good to go. 

6. Drink infused debloating water (this tip will assist you to preserve the behavior)

Drinking water is a good way to drop some weight after 50, significantly infused debloating water.

The previous suggestion to drink eight glasses of water per day is probably going outdated. According to the Mayo Clinic, males ought to drink round 15 cups of water per day and ladies 11 cups per day. This suggestion will rely on many components similar to dwelling in a hotter local weather, train stage and any well being circumstances. You ought to seek the advice of your physician if you happen to’re uncertain of your superb fluid aim. When doubtful, gauge your hydration by your urine shade, which ought to be pale and never strong-smelling.

Some analysis, like this smaller study that assessed 14 study participants, confirmed that ingesting water improved metabolism. In the research, ingesting 500 milliliters of water elevated individuals’ metabolic charge by 30%. 

But if you happen to don’t love ingesting water, it may be exhausting to maintain the behavior. An simple solution to make water extra attention-grabbing is to make an “Infused, Debloating Water” and begin your day with at the very least one, or extra, glasses of this. Add one sliced lemon, sliced cucumber, and 6 muddled mint leaves to a pitcher with six cups of water, and let it sit in a single day. It’s a scrumptious, lovely, and hydrating solution to begin every day.

What’s the subsequent step? To get accountable. That’s what we’ll take a look at subsequent. 

7. Get accountable 

An 18-week research with 23 feminine research individuals confirmed that accountability facilitates weight loss. Another research discovered that two-thirds of research individuals enrolled in a weight-loss program along with buddies were able to keep their weight off six months after this system ended in comparison with 1 / 4 of those that attended on their very own. Accountability within the type of a good friend, mentor or a coach will help you lose and preserve your weight off.

That’s not all, although. Also assist teams assist, as we’ll see within the subsequent step. 

8. Find a assist group

Here’s the factor: 

Group packages may be a good way to drop some weight. 

One study confirmed {that a} weight-loss program together with group assist and classes with a dietitian was more practical than making an attempt to drop some weight independently. In truth, those that attended this system misplaced thrice extra weight.

Another bonus is that research individuals who had been a part of this system stored off the vast majority of the burden  two years after this system ended, whereas those that misplaced weight independently regained the burden.

So, if you wish to drop some weight, think about becoming a member of a good program, similar to my very own program, Slim Down Transformation. 

9. Cook extra at dwelling to drop some weight after 50

You in all probability know that consuming lots of quick meals can have unfavourable impacts in your well being. Fast food is often processed and better in sugars, fats and salt in comparison with making meals at dwelling with recent, entire substances.

But do you know that different restaurant meals isn’t nice for your well being, both?

According to the USDA, restaurant meals additionally include fewer vegetables and fruit and have extra energy, fats, and sodium than meals ready at dwelling. 

If it’s best to keep away from consuming out, how do you handle if you happen to’re extremely busy and don’t have time to work within the  kitchen for hours?  One of my favourite time savers is to make use of a crockpot. Here are a few of my favourite crockpot recipes you need to use immediately. 

Another nice method is batch cooking, that are recipes that present a number of servings of meals directly. That method you may have  lunch and dinner for the subsequent few days multi functional go, all whereas saving money and time.

10. Sleep extra… And higher

How a lot sleep do you get, on common?

The purpose I’m asking is that sleep has a BIG impression in your weight. 

It’s true. 

According to analysis, sleep deprivation can lead to metabolic dysregulation, which is linked to irritation, weight achieve, and weight problems.

Plus, as this study shows, sleep-deprived individuals are inclined to choose for meals which might be extra prone to end in weight achieve.

Women after 50 losing a few pounds ought to purpose to get 7-9 hours of sleep each night time. Practice good sleep hygiene to advertise restful sleep, similar to avoiding extreme caffeine consumption, preserving the room temperature cool, avoiding screens and blue mild previous to mattress and preserving the room darkish.

11. Don’t skip meals

Are you skipping meals, similar to breakfast? That may have a big effect in your weight.

A research performed with mice confirmed that skipping meals can lead to weight gain. The mice that ate one giant meal and fasted the remainder of the day had greater ranges of insulin, which may result in weight achieve. Small meals all through the day may be the higher solution to go for weight reduction, in keeping with a review of that study.  

Try to eat as constantly as you may, and remember to hearken to your starvation cues. This afternoon snack will help you retain happy in between meals. 

12. Make it simple for your self to undertake new habits

You understand how it’s:

Forming new habits is hard. 

Changing your food plan and exercise stage requires you to vary your habits and routine, and it’s all the time simpler to remain the identical and proceed what you’re used to doing, particularly with regards to weight reduction for girls over 50.

To assist assist in habits change, attempt to make it as simple as you may for your self to undertake new habits. For instance, put your exercise garments by your mattress to assist make it simpler to get that morning exercise in.Try to purchase extra nourishing meals that you just wish to be consuming as an alternative of filling your cabinets with processed and  high-sugar meals. When you make your surroundings supportive of your targets, you’re extra prone to keep on monitor.

Another essential weight-loss technique is to eat meals that enhance your metabolism.

That’s what we’ll take a look at subsequent. 

13. Eat metabolism-boosting meals

Did you realize that some spices would possibly assist you to enhance your metabolism? Spices like ginger, black pepper and capsaicin (the energetic ingredient in sizzling peppers) can increase metabolism.

Spices include different well being advantages, too. For instance, turmeric can help the body to manage hyperlipidemia and enhance oxidative and inflammatory circumstances. 

To get these advantages, add spices to your meals every time you may for a wholesome taste enhance. Another bonus is that flavoring meals with spices decreases the necessity for salt and different sodium-laden substances.

Next up:

Why tea helps you drop some weight. 

14. Drink inexperienced tea

If you’re a tea drinker, this might be proper up your alley. A research performed on mice confirmed that consuming green tea on a daily basis together with exercise results in increased fat metabolism. The dose used was the equal of 8-10 cups of tea day by day. 

Herbal teas may also assist you to keep hydrated, so it’s a win-win!

15. Avoid processed meals (right here’s why) 

Here’s the deal:

The high quality of the meals you eat is essential with regards to your weight and well being targets.

An in depth overview of research that spanned 20-years and included over 120,000 people confirmed that weight achieve was most strongly related to the consumption of processed meals similar to sugar-sweetened drinks, potato chips, and meats.

On the opposite hand, those that ate greens, entire grains, fruits, nuts, and yogurt had been extra prone to drop some weight over the span of the research.

While they’re handy, processed meals are usually excessive in starches, fat, sugars, and refined grains, which may have a negative impact on your weight. 

In different phrases, it’s greatest to attempt to keep away from processed meals when you may. Donuts, pizza, and chips are all examples of meals which might be processed. However, even meals marketed as wholesome are additionally processed, similar to “lean” TV dinners and sugar-sweetened granola bars.

(However, do not forget that you don’t must deprive your self. You can get pleasure from these meals now and again, particularly if you happen to comply with the opposite methods more often than not.) 

16. Use this plate mannequin for sooner weight reduction whenever you’re over 50

One of the questions I get on a regular basis is:

“What should I eat every day to get rid of my menopausal belly fat?” 

Look:

I get it. Your physique is altering, which may be troublesome to just accept. You in all probability  wish to appear and feel nice regardless of these new  modifications.

One of the very best methods to assist meet this new problem is to make use of my Fat-Burning Food Framework:

Use this plate mannequin for all of your meals and also you’ll be off to an excellent begin. 

A few notes on these plate strategies; “healthy carbs” are these which might be advanced and whole-grain carbohydrates, similar to brown rice, quinoa and candy potatoes. “Healthy fats” are those who come from crops, similar to nuts, seeds, olive oil and avocado.

17. Use meal plans

I really like planning my meals. First, it helps release time that I can spend with my youngsters. Second, meal planning has been proven to assist with weight reduction.

A study that assessed over 40,000 participants means that meal planners usually tend to get pleasure from higher  meals selection and better meals high quality. Women who meal plan are much less prone to be chubby or overweight and males who plan their meals are much less prone to be overweight. 

Meal plans don’t even must be that troublesome to arrange. 

To get you began, listed below are a couple of of my favourite meal plans:

7-day Paleo meal plan 

Vegan meal plan

Vegetarian weight reduction plan

18. Focus in your physique composition

Look:

Try to keep away from  getting caught considering that your physique weight is all that issues.  

Sure, losing a few pounds may be  an indicator that you just’re getting more healthy if you happen to’re chubby.  Another essential quantity is your physique composition, which embrace the chances of fats and fat-free mass in your physique. 

As you age after 50, your muscle mass  will begin lowering. Having excess body fat is unhealthy, as individuals with a better proportion of fats have a better demise charge. If you lose muscle mass, your physique fats proportion might go up.

Maintaining muscle mass is essential for general well being, since muscle groups assist keep your posture, cut back the chance of accidents and mean you can get pleasure from motion.Muscle can be important for metabolic functions, so constructing muscle goes hand-in-hand along with your weight reduction targets.  

These are just some the explanation why it’s best to concentrate on each constructing muscle. It’s essential to notice that lean muscle  tissue weighs greater than fats, which is why losing a few pounds is just one indicator of well being. If you’re gaining muscle and dropping fats, your weight won’t change as drastically as you anticipate, which is okay! You can gauge your progress off different indicators similar to your waist measurement, muscle tone and health stage, in addition to your general power stage and temper.

19. Drink espresso

Are you a espresso drinker?  If so, you would possibly expertise some weight-loss advantages out of your love of java. According to a research, four cups of coffee a day might have metabolism-boosting benefits. 

The research adopted 126 chubby adults over 24 weeks who had been both given 4 cups of standard espresso or 4 cups of a coffee-like placebo beverage. Those who drank espresso day by day ended up decreasing about 4% of their physique fats. If you utilize this technique, simply keep in mind to choose for decrease sugar choices, since flavored coffees rapidly add up in sugar and empty energy.

20. Don’t sit nonetheless the entire day

If you’re making an attempt to drop some weight over 50 and also you’re sitting nonetheless the entire day, as you may be along with your desk job, you may be gaining weight with out even realizing it. 

A survey of almost 6,000 adults  discovered that 25% of individuals sat greater than eight hours a day, with44% saying they do no average to vigorous bodily exercise. 

Furthermore, practically 80% of adults usually are not assembly the key guidelines for aerobic and muscle-strengthening exercise.

This lack of exercise can have severe unfavourable impacts.(*23*) analyzed information from the National Health and Nutrition Examination Survey, a long-term CDC mission which included greater than 17,000 individuals. Not surprisingly, they discovered that lack of bodily exercise makes individuals extra prone to achieve weight. The researchers concluded that lack of bodily exercise is probably going driving the rise in weight problems greater than excessive calorie consumption. This means that bodily exercise would possibly play a bigger function in weight administration than food plan alone.

Besides weight achieve, sitting the entire day is bad for your health in  many different methods, together with being linked to weight problems, diabetes, despair, and different severe diseases. 

21. Eat much less sugar (right here’s how)

One of the simplest methods for weight reduction for girls over 50 is to eat much less sugar.  The average American consumes 17 teaspoons of sugar a day, whereas the recommended amount is 6 teaspoons or much less per day for girls and 9 teaspoons or much less per day for males. 

High sugar consumption is linked to weight achieve; a review of USDA and CDC data reveals that consuming sugar impacts weight problems. 

A meta-analysis of 88 research seemed on the hyperlink between smooth drink consumption and weight achieve. The research discovered a transparent affiliation between smooth drink consumption and a rise in physique weight.

It’s clear that to drop some weight, it’s best to cut back the quantity of sugar you eat. The drawback is that sugar is hidden in so many meals you won’t even understand, similar to flavored yogurts, cereals, bread, granola bars and even tomato soup. Learning to learn the diet details label will assist you to determine these sneaky hidden sugars so you may make extra knowledgeable choices on the grocery retailer.

Along with selecting lower-sugar meals, one other tip I really like is to make use of candy spices to exchange your sugar cravings.

If you’re interested in tips on how to use them, get the Sweet Spice Cheat Sheet to keep away from sugar and drop some weight.

22. Follow a plan that fits your life-style  

Here’s the factor:

When it involves weight reduction for girls over 50, age doesn’t preserve you from losing a few pounds, so strive to not let that discourage you. A research demonstrated that obese people over 60 were able to lose as much weight as younger people utilizing solely life-style modifications. 

You ought to, nevertheless, strive to decide on a program that’s suitable along with your life-style.If you’re employed lots and have a household, you won’t have time to work out for hours or assume an excessive amount of concerning the meals you eat. You in all probability wish to proceed having fun with consuming out with your loved ones and buddies, too

Choose a program that’s versatile and works with you! For instance, Slim Down Transformation is tailor-made for busy, skilled girls of their forties, fifties and sixties who wish to drop some weight.

23. Get skilled assist

Tired of doing it by yourself?

Getting skilled assist could make it simpler to stay to your weight-loss targets, whether or not you rent a weight reduction coach, dietitian or a private coach, or join for a weight reduction program.

 A 5-year analysis of over 1400 participants means that one-on-one teaching, meals log suggestions and weekly expert-led on-line lessons had been vital predictors of weight reduction in a 6-month interval. 

A 12-month pilot study of 28 girls means that well being teaching helped individuals lose a median of 16.5 kilos and diminished waist circumference by a median of over 3.5  inches. Their blood stress additionally decreased  and ranges of excellent ldl cholesterol elevatedYou can examine extra weight-loss program statistics right here. Ultimately, weight reduction packages providing assist will help you drop some weight sooner and preserve it off long-term in comparison with going at it alone.

Losing weight after 50 – success tales 

Now you know the way to drop some weight in your 50s. But what are some precise success tales? Here’s how a number of of my college students of their 50s have been in a position to drop some weight… and preserve it off!

Stephanie

Stephanie, considered one of my star college students, has a busy job, a grown-up daughter and she or he additionally does lots of volunteering in her group. She used to have excessive ldl cholesterol and hypertension and she or he had just lately came upon that she was pre-diabetes. Stephanie wasn’t that chubby, however she felt her well being was spiraling. She would stress eat and always snack on sugary meals. 

During our time collectively, Stephanie’s aim was to lose 10 kilos. She ended up dropping 15 kilos and misplaced 3 inches off the hips and waist. 

The better part? Her well being has taken a serious flip. She’s not pre-diabetes and her ldl cholesterol and blood stress reached wholesome ranges. 

Stephanie has a lot extra power today that she even determined to lastly make a dream come true and get again to high school. She’s now finding out for a grasp’s and a PhD in management. 

The purpose she was in a position to do all this?

She’s in a position to management her sugar cravings due to the mindset shifts she went by in my program. As Stephanie places it:  

“It’s all real food. It’s not a diet, it’s a lifestyle change. The great thing is that you’re not giving up a food group. You can eat whatever you want, you just learn how to control what you eat and not being controlled by what you eat.”

Patti 

Patti, who’s 58, misplaced 27 kilos in 90 days. Her aim is 60 kilos and there’s each purpose it’s going to occur. 

The purpose she was in a position to lose all this weight in such a brief timeframe?

We gave her particular metabolism-boosting meal plans which might be family-friendly. Even her husband loves them! We stored her motivated by accountability and we had a number of weekly accountability check-ins. Ultimately, she received a easy system that teaches her tips on how to prepare dinner scrumptious meals that she’s then created a life-style with. Oh, and she or he’s accomplished this with no train. 

Pam 

Pam, who’s 58, is a retired trainer who up till just lately used to do every part for her family members. She didn’t actually have time for herself and because of this, her well being declined. 

She was morbidly overweight and struggled with a number of well being points. It wasn’t like she didn’t do something — Pam had tried packages like Weight Watchers earlier than. But nothing appeared to work.

That’s when she determined to affix my program. What actually appealed to her was all of the assist she would get and that she could be a part of a group. 

Did it repay? You guess! Pam misplaced 33 lbs, 2 inches off her bust, 4 off her waist, and 4 inches off her hips. She misplaced 30 lbs with none train and as soon as she felt extra energized, she added on train. 

She matches into new garments (and is eliminating the previous ones for good), she workout routines day by day, walks her canine, and feels extra assured. During our interview, she may even put on a tank prime that’s two sizes down from her earlier dimension. 

And does she assume the modifications will stick? Pam says sure, as a result of this system is about mindset and never some fast repair. 

She’s wanting ahead to touring and at last having fun with her 50s and 60s to the fullest!

Anita 

Anita is 55, a trainer and mother of two daughters. As Anita is an Indian vegetarian, she doesn’t eat some meals like eggs and tofu. For many, this will make it more durable to drop some weight as a result of it appears like there aren’t sufficient wholesome options. 

But as Anita’s daughters are older and impartial, she noticed this because the second to spend on herself and deal with herself. She gave herself permission to drop some weight and by doing that, she knew she needed to be taught new methods and get accountability to remain on monitor. 

Within the primary month, she had already misplaced her first 5 kilos and stored going from there. 

Vicky

Vicky, who has two grown-up kids, has tried to drop some weight her entire life and gone by numerous packages. None of them labored for her and she or he rapidly gave up on them as they weren’t simple to comply with.

Vicky used to really feel so drained after day by day at work and within the breaks, she would simply snack. 

But after going by my program, she misplaced 17 kilos within the first 8 weeks with out train. She additionally shed 7.5 inches off her physique. Vicky was once dimension 14, nearly 16. But she’s gone all the way down to dimension 12 and appears ahead to with the ability to put on her previous garments once more. 

She feels extra energized and now, as an alternative of napping or snacking, she’ll take walks as a result of she has a lot extra power. She loves the meals and that she by no means feels hungry!

Over to you!

There you’ve got it. Now you realize what it takes to drop some weight after 50.

It IS attainable to drop some weight in your 50s. What it comes all the way down to is utilizing the RIGHT weight reduction methods — to not deprive your self or use unhealthy dietary supplements. 

What have you ever tried up to now to drop some weight? 

Let me know within the feedback under!

Trying to drop some weight after 50? Check out my Personal Weight Loss Coaching program or ebook a name at present.

Reviewed by: Diana Gariglio-Clelland (RD, BSc)