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Secrets of Losing Weight After 50: Effective Ways to Get Results

Weight loss for women over 50 years old often presents unique challenges. But maintaining a healthy weight can help prevent many health conditions associated with menopause, and it can also help you feel better. Let’s discuss how to lose weight after 50.

It’s no secret that your body and hormones change as you get older. Several factors make losing weight after 50 more difficult.

As menopause begins, progesterone and estrogen levels decrease. As a result, your metabolic rate slows down, and your body spends fewer calories each day. This decreased energy expenditure makes it possible to gain weight without consuming more calories than usual.

Another result of aging is muscle loss. As we age, we lose muscle mass and gain fatty tissue. This can also increase the likelihood of gaining weight since a higher muscle mass can help you burn more calories. Women lose approximately three to five percent of their muscle mass every decade after the age of 30.

A lower muscle mass can also increase your risk of developing injuries and make physical activity more difficult and tiresome. Chronic health conditions can lead to a sedentary lifestyle and cause weight gain.

Although many people believe that gaining weight as we age can’t be avoided, this isn’t true. Healthy habits can help prevent post-menopausal weight gain.

Food from fast-food chains and restaurants may be tasty, but it often contains unhealthy ingredients. These foods tend to have lots of salt, sugar, fats, simple carbohydrates, and other nutrient-poor ingredients.

If you’re dining out, try choosing a low-carb option to stick to your meal plan.

It isn’t always possible to know how restaurants prepare food. That means that even options that seem nutritious may still contain more calories than the homemade alternative. Because portions are larger, overeating is fairly common at restaurants.

However, that doesn’t mean that eating out occasionally will completely derail your weight loss efforts. If you’re dining out, try choosing a low-carb option to stick to your meal plan.

When you don’t get enough sleep, your body produces hormones that increase hunger. This can lead to overeating and cravings for sugary, fatty foods. Research has shown that people who have sleep problems are more likely to be overweight or obese.

When you don’t get enough sleep, your body produces hormones that increase hunger.

Sleep deprivation also lowers your energy levels, making it less likely that you’ll exercise regularly. Improve your sleep hygiene and develop healthy sleep habits to boost your weight-loss plan.

A good menopause diet should be healthy, balanced, and satisfying. Remember that excessive calorie restriction can lead to overeating and cravings, and it’s not sustainable long-term. Instead, focus on your meals and eat only when you’re hungry and until you feel satisfied. Include some of these healthy foods in your everyday diet:

  • Lean meat and poultry
  • Fish
  • Eggs
  • Vegetables
  • Fruits
  • Dairy products
  • Healthy fats
  • Seeds and nuts

Foods that you should try to avoid include:

  • Refined carbohydrates and grains
  • Sugar
  • Diet products
  • Highly-processed foods
  • Trans fats
  • Starchy vegetables

Certain diets, such as carb cycling, could help you reduce your refined carbohydrate intake and build muscle mass. However, you should always consult your doctor before starting a new diet plan.

Sugar can be addictive for many people because it triggers pleasurable feelings in our brains. Added sugars can quickly increase your calorie intake, and sugar can have many negative health consequences. Blood sugar fluctuations have been linked to depression and mood swings, and elevated blood sugar can increase your risk of developing metabolic syndrome, obesity, tooth decay, diabetes, and heart disease.

Common sources of sugar include:

  • Fruit juices or smoothies
  • Sodas or sweetened beverages
  • Candy
  • Flavored or sweetened dairy products
  • Desserts or baked goods
  • Breakfast cereals
  • Syrups, jellies, and sweet spreads

Cutting back on sugar also requires being mindful of your alcohol consumption. Alcoholic drinks can have high sugar content, and a few drinks can contain even more calories than a dessert. It’s recommended that women have a maximum of one drink per day or no more than seven units of alcohol per week.

Regular exercise is necessary for those who want to lose weight and increase their muscle mass, and it can make it easier to stay healthy. Working out can help burn off excess calories, tone muscles, improve cardiovascular health, and boost mood.

Regular exercise is necessary for those who want to lose weight and increase their muscle mass, and it can make it easier to stay healthy.

Different types of exercise burn different amounts of calories, but any exercise is better than none at all. Experts recommend 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic exercise. Popular exercise options for weight loss after 50 include:

  • Walking
  • Running
  • Swimming
  • Biking
  • Aerobics
  • Dancing

Consider including strength training in your workouts as well. Strength training will allow you to increase or maintain your muscle mass. This can result in a faster metabolic rate, higher energy levels, better posture, a lower risk of injuries, and a healthier bone density.

Some medical conditions can make weight loss over 50 more challenging. If you’ve been eating healthy meals and portions, exercising, and sleeping well and still can’t lose weight, it may be a good idea to discuss this issue with your doctor. They can examine you and order any necessary tests to rule out an underlying medical condition.

There’s no magic fix to losing weight after 50, especially stubborn belly fat, but following these healthy tips consistently can help you maintain a healthy weight or lose pounds, even after menopause.

Maintaining a healthy weight after 50 can help you stay active, avoid injuries, prevent health conditions, and boost your mood regardless of age.

https://www.health.harvard.edu/womens-health/winning-the-weight-battle-after-menopause

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

https://www.nhs.uk/live-well/healthy-weight/start-losing-weight/

https://www.nhs.uk/live-well/eat-well/top-sources-of-added-sugar/

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483

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