May 9

Tips and Tricks for Losing Weight After 50



I was thin for most of my life.

That is until I turned 45 and my body entered early menopause.

Where before I could eat whatever I wanted and not gain weight, I started to notice that my weight kept creeping up. Over the years, I ballooned up till I topped out at 211 lbs.

Yikes, that was crazy.

The next few years saw me yoyo dieting as I tried fad after fad to lose weight.

That’s when I finally stopped the path I was on, and made the decision that I was going to fundamentally change my approach.

I did, and while I am not at my goal weight, I have lost 62 lbs so far. Of course besides being slimmer, there are many side benefits, such as sleeping better and having more energy.

As we age, our metabolism slows down and our bodies become less efficient at burning fat. This can make losing weight after 50 a real challenge. However, it is not impossible. With the right mindset, strategies and patience, anyone can lose weight and stay healthy at any age.

“Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will.”

-Venus Williams

Here are some tips and tricks to help you lose weight after 50:

  1. Consult Your Doctor

Before starting any weight loss program or diet, it is always a good idea to consult your doctor. Your medical professional can help you determine if you have any underlying health conditions that could impact your ability to lose weight. They may also suggest a weight loss plan that is safe for you to follow, considering your specific needs and limitations.

  1. Eat a Balanced Diet

“Eating Healthy Food Fills Your Body With Energy And Nutrients. Imagine Your Cells Smiling Back At You And Saying: ‘thank you!’”

-Karen Salmansohn

The first step in losing weight after 50 is to eat a balanced diet. This means consuming a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet provides your body with the necessary nutrients and energy it needs to function properly, while keeping you full and satisfied. It also helps in avoiding cravings and binge eating, which are often the main culprits behind weight gain.

  1. Avoid Processed Foods

“The food you eat can either be the safest & most powerful form of medicine or the slowest form of poison”

-Ann Wigmore

Processed foods are often high in calories, unhealthy fats, and added salt and sugars, which can contribute to weight gain and other health issues. Avoiding processed foods and eating whole, nutritious foods can help in achieving your weight loss goals. I stopped drinking soda and only have an occasional glass of wine.

  1. Mindful Eating

One of the most effective ways to lose weight is by practicing mindful eating. Mindful eating means paying attention to the food you are eating, how it tastes, smells, and feels in your mouth. It also means eating slowly, chewing your food thoroughly, and savoring every bite. Mindful eating can help you identify and address emotional eating or stress-related eating, which can be a major contributor to weight gain.

  1. Portion Control

Portion control is crucial when it comes to losing weight after 50. As we age, our bodies require fewer calories to function properly, which means we need to consume less food. It is important to be mindful of portion sizes and avoid overeating. Using smaller plates, measuring portions, and avoiding second servings can help in controlling portion sizes. I now realize that my portion sizes had increased a lot without even noticing. Now I find I am fuller with much less food.

  1. Get Moving

“Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.”

-Jim Wendler

Regular exercise is essential for weight loss, especially after 50. Exercise can help increase metabolism, burn calories, and improve overall health. Aim to get at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, every day. Strength-training exercises, such as weightlifting or resistance training, can also help in increasing muscle mass and boosting metabolism. I built up to this. It didn’t happen overnight.

  1. Get Enough Sleep

Lack of sleep can contribute to weight gain and other health problems, especially after 50. Getting enough sleep is essential for maintaining a healthy weight and overall well-being. Aim to get at least 7-8 hours of sleep every night. I use my Fitbit to keep track.

  1. Stay Hydrated

*I try to start drinking water as soon as my feet hit the floor in the morning.”

-Mary Kay Andrews

Drinking plenty of water is crucial for weight loss and overall health. Water helps in flushing out toxins, aiding digestion, and reducing cravings. Aim to drink at least 8-10 glasses of water every day, and avoid sugary beverages such as soda or sports drinks.

  1. Be Patient

“When I lost my weight and kept it off, it’s when I lost it slowly. I know that expression ‘the turtle wins the race’. Now I know that if I lose weight in a healthy way, I keep it off.”

-Khloé Kardashian

Losing weight after 50 may take longer than it did in your 20s or 30s. The key is to be patient and to stick to your weight loss plan. Consistency is key, and slow and steady progress is better than drastic weight loss, which can be difficult to maintain. When I was yoyo dieting, I would eat well during the week and then all bets were off on the weekends. Changing that to eating well 7 days a week with the occasional cheat meal made a big difference. I would tell myself, whenever I would want to go off my eating plan, that the enjoyment would be momentary and the next day I would be sorry. This usually was the trick.

  1. Seek Support

Losing weight can be challenging, and having a support system can make all the difference. Seek support from family, friends, or a weight loss support group. A support system can help in keeping you motivated and accountable, and can provide emotional support during challenging times. Having someone who understands what you’re going through can make all the difference.

  1. Be Consistent

“Success is the sum of small efforts, repeated day-in and day-out.”

-Robert Collier

Consistency is key, so it’s important to stick with your weight loss plan even when you may not see immediate results. One of the things that helped me was changing my mindset. Instead of seeing my eating plan as a temporary fix, I started thinking of it as a permanent lifestyle change. This made it easier for me to stick with it and avoid giving in to temptation.

  1. Celebrate Small Wins

Finally, don’t forget to celebrate your small wins along the way! Losing weight after 50 can be challenging but every small step forward deserves recognition and celebration. Whether it’s losing a few pounds or hitting a new milestone in your fitness journey, take some time to acknowledge and pat yourself on the back for your hard work. Just don’t celebrate with an entire apple pie!

In conclusion, losing weight after 50 is possible, but it requires a balanced diet, regular exercise, mindfulness, and patience. By following these tips and tricks, you can achieve your weight loss goals and maintain a healthy lifestyle at any age. Remember, it’s never too late to start taking care of yourself and improving your health.

“Take care of your body. It’s the only place you have to live in.”

-Jim Rohn

About the author 

Maria Pesin

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