How To Lose Weight When Your Over 50

Though weight loss can be challenging as you get older, modifying your diet and lifestyle can help you lose weight at any age. Healthy habits like staying hydrated and practicing mindfulness can also promote weight loss after 50.

Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50 (

However, with a few simple adjustments, you can lose weight at any age — regardless of your physical capabilities or medical diagnoses.

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Although cardio gets a lot of attention when it comes to weight loss, strength training is also important, especially for older adults.

As you age, your muscle mass declines in a process called sarcopenia. This loss of muscle mass begins around the age of 50 and can slow your metabolism, which may lead to weight gain.

After the age of 50, your muscle mass decreases by about 1–2% per year, while your muscle strength declines at a rate of 1.5–5% per year (

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Plus, strength training can help you lose weight by reducing body fat and boosting your metabolism, which can increase how many calories you burn throughout the day (

Introducing a healthy eating pattern or exercise routine on your own can be challenging. Pairing up with a friend, co-worker, or family member may give you a better chance at sticking to your plan and achieving your wellness goals (

For example, research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time (

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Burning more calories than you take in is critical to losing excess body fat. That’s why being more active throughout the day is important when trying to lose weight.

For example, sitting at your job for long periods of time might impede your weight loss efforts. To counteract this, you can become more active at work by simply getting up from your desk and taking a five-minute walk every hour (

Research shows that tracking your steps using a pedometer or Fitbit can boost weight loss by increasing your activity levels and calorie expenditure (

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When using a pedometer or Fitbit, start with a realistic step goal based on your current activity levels. Then gradually work your way up to 7, 000–10, 000 steps per day or more, depending on your overall health (

Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss (

How many calories you burn at rest, or your resting metabolic rate (RMR), decreases by 1–2% each decade after you turn 20. This is associated with age-related muscle loss (

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However, eating a protein-rich diet can help prevent or even reverse muscle loss. Numerous studies have also shown that increasing dietary protein can help you lose weight and keep it off in the long term (

Plus, research shows that older adults have higher protein needs than younger adults, making it all the more important to add protein-rich foods to your meals and snacks (

Consulting a registered dietitian can help you determine the best way to lose excess body fat without having to follow an overly restrictive diet. In addition, a dietitian can support and guide you throughout your weight loss journey.

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Research shows that working with a dietitian to lose weight can lead to significantly better results than going at it alone, and it may help you maintain the weight loss over time (

Numerous studies have demonstrated that people who prepare and eat more meals at home tend to follow a healthier diet and weigh less than those who don’t (

Cooking meals at home allows you to control what goes in — and what stays out — of your recipes. It also lets you experiment with unique, healthy ingredients that pique your interest.

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If you eat most meals out of the house, start by cooking one or two meals per week at home, then gradually increase this number until you’re cooking at home more than you eat out.

Vegetables and fruits are packed with nutrients that are vital to your health, and adding them into your diet is a simple, evidence-based way to drop excess weight.

For example, a review of 10 studies found that every daily serving increase of vegetables was associated with a 0.14-inch (0.36-cm) waist circumference reduction in women (

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Another study in 26, 340 men and women aged 35–65 associated eating fruits and vegetables with lower body weight, reduced waist circumference, and less body fat (

Working with a personal trainer can especially benefit those who are new to working out by teaching you the correct way to exercise to promote weight loss and avoiding injury.

Plus, personal trainers can motivate you to work out more by keeping you accountable. They may even improve your attitude about exercising.

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A 10-week study in 129 adults showed that one-on-one personal training for 1 hour per week increased motivation to exercise and increased physical activity levels (

Regularly eating convenience foods, such as fast food, candy, and processed snacks, is associated with weight gain and may hinder your weight loss efforts (

Convenience foods are typically high in calories and tend to be low in important nutrients like protein, fiber, vitamins, and minerals. That’s why fast food and other processed foods are commonly referred to as “empty calories.”

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Cutting back on convenience foods and replacing them with nutritious meals and snacks that revolve around nutrient-dense whole foods is a smart way to lose weight.

Finding an exercise routine that you can maintain long term can be difficult. This is why it’s important to engage in activities that you enjoy.

For example, if you like group activities, sign up for a group sport like soccer or a running club so you can exercise with others on a regular basis.

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If you are struggling to lose weight even though you’re active and follow a healthy diet, ruling out conditions that may make it difficult to lose weight — like hypothyroidism and polycystic ovarian syndrome (PCOS) — may be warranted (

Tell your healthcare provider about your symptoms so they can decide the best testing protocol to rule out medical conditions that may be behind your weight loss struggles.

One of the simplest ways to ensure that you give your body the nutrients it needs to thrive is by following a diet rich in whole foods.

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Whole foods, including vegetables, fruits, nuts, seeds, poultry, fish, legumes, and grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.

Many studies have shown that eating fewer calories at night may help you maintain a healthy body weight and lose excess body fat (

A study in 1, 245 people found that over 6 years, those who consumed more calories at dinner were over 2 times more likely to become obese than people who ate more calories earlier in the day (

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Plus, those who ate more calories at dinner were significantly more likely to develop metabolic syndrome, a group of conditions including high blood sugar and excess belly fat. Metabolic syndrome increases your risk of heart disease, diabetes, and stroke (

Eating the majority of your calories during breakfast and lunch, while enjoying a lighter dinner, may be a worthwhile method to promote weight loss.

Although body weight is a good indicator of health, your body composition — meaning the percentages of fat and fat-free mass in your body — is important as well.

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Muscle mass is an important measure of overall health, especially in older adults. Packing on more muscle and losing excess fat should be your goal (

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.

Drinking sugar-sweetened beverages, especially those sweetened with high-fructose corn syrup, is strongly linked to weight gain and conditions like obesity, heart disease, diabetes, and fatty liver disease (

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Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing the chronic conditions mentioned above.

If you feel fatigued and unmotivated, taking the right supplements may help give you the energy you need to reach your goals.

As you grow older, your ability to absorb certain nutrients declines, increasing your risk of deficiencies. For example, research shows that adults over 50 are commonly deficient in folate and vitamin B12, two nutrients that are needed for energy production (

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For this reason, it’s a good idea for those over 50 to take a high-quality B-complex vitamin to help decrease the risk of deficiency.

Limiting foods high in added sugar, including sweetened beverages, candy, cakes, cookies, ice cream, sweetened yogurts, and sugary cereals, is critical for weight loss at any age (

Because sugar is added to so many foods, including items that you wouldn’t expect like tomato sauce, salad dressing, and bread, reading ingredient labels is the best way to determine if an item contains added sugar.

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Look for “added sugars” on the nutrition facts label or search the ingredient list for common sweeteners such as cane sugar, high-fructose corn syrup,