Weight Loss for Women Over 50 | 23 GREAT Tips

Updated for 2022

How do you shed extra pounds at or after 50? 

Today, we’ll take a look at what it takes on the subject of weight reduction for girls over 50. You’ll learn to increase your metabolism and shed extra pounds in your 50s (with out depriving your self or having to spend hours on the gymnasium).

Want to be taught extra? Let’s go. 

How to shed extra pounds after 50

What does it take to shed extra pounds 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 possibly can’t nonetheless shed extra pounds — you simply want the fitting methods. 

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

Why can’t I shed extra pounds after 50? 

Look: 

It would possibly really feel prefer it’s more durable to shed extra pounds 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 way in which it used to whenever you have been in your 20’s. With age, your metabolism slows down. Metabolism is the method of burning vitality to make use of to gasoline your physique, so a gradual metabolism means much less gasoline 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  getting older 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 tissue end in a slower metabolism. 

So what used to work doesn’t work anymore. To shed extra pounds in yours 50s, you want new methods. 

And should you don’t adapt, it will likely be arduous to lose any weight in any respect. 

Weight Loss for Women over 50 – Why do you have to shed extra pounds? 

At the identical time, you SHOULD shed extra pounds should you carry additional weight. Being overweight can enhance the danger of power well being issues akin to diabetes, hypertension, coronary heart illness and even sure cancers. 

A new study discovered that being chubby nonetheless will increase the danger of coronary heart issues, even should you train. This means it’s much more necessary to goal for a wholesome weight after you flip 50.

But how do you shed extra pounds after 50? That’s what we’ll take a look at subsequent. 

How are you able to increase your metabolism after 50? 

Should you comply with a particular eating regimen? How a lot do you want to train? And how do you eliminate stomach fats? 

Here are 23 methods to shed extra pounds after 50!

1. Don’t eating regimen for weight reduction after 50!

Ever tried to shed extra pounds with a eating regimen? Most of us have. I was a serial yo-yo dieter and tried each eating regimen underneath the solar — Weight Watchers, South Beach, Atkins…

But the factor is:

Diets gained’t make it easier to shed extra pounds. 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 shedding weight, regaining it after which making an attempt yet one more new eating regimen.

Diets often don’t work as a result of the modifications made whereas following them aren’t sustainable. They may also enhance the probabilities of growing 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, akin to protecting 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 is perhaps chocolate cake.

2. Enjoy your chocolate cake

Here’s what I imply:

Deprivation can preserve you from shedding weight.

If you say no to the whole lot you take pleasure in, be {that a} glass of wine, chocolate cake, or a slice of pizza, you’ll possible find yourself annoyed 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 gasoline 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 exhibits 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 enhance the danger of binge consuming. In less complicated phrases, slicing again on energy could make you extra fixated on meals. 

But how will you have your chocolate cake and shed extra pounds? 

The reply is moderation. If you eat wholesome more often than not, you possibly can take pleasure in your chocolate cake whenever you really feel prefer it. 

Take my pupil Tree. She didn’t say ‘no’ to the whole lot. 

Instead, she saved 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 measurement 4 denims.

3. Eat extra protein for weight reduction after 50

Eating extra protein is among the finest methods to spice up your metabolism and help in weight reduction, according to research. Protein takes extra vitality 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 elements.

You see, many proteins are enzymes, that are necessary for metabolism. Proteins additionally contribute to mobile vitality 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,(*23*), akin to decrease chance of excessive ldl cholesterol, hypertension, and diabetes, in comparison with no train in any respect.

That’s why you need to transfer your physique at any time when potential. 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 fitting approach

That mentioned, some types of train are simpler than others for shedding weight.

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

One caveat: I really advocate that you simply begin consuming the fitting approach earlier than you add on power coaching. Once you’ve constructed up that behavior, you can begin doing 30-minute power coaching periods twice per week. 

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

6. Drink infused debloating water (this tip will make it easier to preserve the behavior)

Drinking water is an effective way to shed extra pounds after 50, significantly infused debloating water.

The previous advice 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 advice will depend upon many elements akin to residing in a hotter local weather, train degree and any well being situations. You ought to seek the advice of your physician should you’re uncertain of your supreme fluid aim. When unsure, gauge your hydration by your urine colour, which needs to be pale and never strong-smelling.

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

But should you don’t love consuming water, it may be arduous to maintain the behavior. An simple method to make water extra fascinating 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, stunning, and hydrating method to begin every day.

What’s the following 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 mates 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 pal, mentor or a coach can assist you lose and preserve your weight off.

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

8. Find a help group

Here’s the factor: 

Group packages will be an effective way to shed extra pounds. 

One study confirmed {that a} weight-loss program together with group help and periods with a dietitian was simpler than making an attempt to shed extra pounds independently. In reality, those that attended this system misplaced thrice extra weight.

Another bonus is that research individuals who had been a part of this system saved 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 shed extra pounds, take into account becoming a member of a good program, akin to my very own program, Slim Down Transformation. 

9. Cook extra at dwelling to shed extra pounds after 50

You in all probability know that consuming a number of quick meals can have adverse 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 elements.

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

According to the USDA, restaurant meals additionally comprise fewer vegatables and fruits and have extra energy, fats, and sodium than meals ready at dwelling. 

If you need to keep away from consuming out, how do you handle should you’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 should utilize instantly. 

Another nice approach is batch cooking, that are recipes that present a number of servings of meals without delay. That approach you possibly can have  lunch and dinner for the following few days multi function go, all whereas saving money and time.

10. Sleep extra… And higher

How a lot sleep do you get, on common?

The cause I’m asking is that sleep has a BIG influence 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 decide for meals which might be extra prone to end in weight achieve.

Women after 50 shedding weight ought to goal to get 7-9 hours of sleep each evening. Practice good sleep hygiene to advertise restful sleep, akin to avoiding extreme caffeine consumption, protecting the room temperature cool, avoiding screens and blue gentle previous to mattress and protecting the room darkish.

11. Don’t skip meals

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

A research carried out 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 increased ranges of insulin, which may result in weight achieve. Small meals all through the day is perhaps the higher method to go for weight reduction, in keeping with a review of that study.  

Try to eat as persistently as you possibly can, and make sure to hearken to your starvation cues. This afternoon snack can assist 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 eating regimen and exercise degree requires you to alter your habits and routine, and it’s at all times simpler to remain the identical and proceed what you’re used to doing, particularly on the subject of weight reduction for girls over 50.

To assist help in conduct change, attempt to make it as simple as you possibly can 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 simply wish to be consuming as an alternative of filling your cabinets with processed and  high-sugar meals. When you make your atmosphere supportive of your objectives, you’re extra prone to keep on monitor.

Another necessary weight-loss technique is to eat meals that increase your metabolism.

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

13. Eat metabolism-boosting meals

Did you already know that some spices would possibly make it easier to increase your metabolism? Spices like ginger, black pepper and capsaicin (the energetic ingredient in scorching 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 situations. 

To get these advantages, add spices to your meals at any time when you possibly can for a wholesome taste increase. Another bonus is that flavoring meals with spices decreases the necessity for salt and different sodium-laden elements.

Next up:

Why tea helps you shed extra pounds. 

14. Drink inexperienced tea

If you’re a tea drinker, this might be proper up your alley. A research carried out 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-after-day. 

Herbal teas may also make it easier 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 necessary on the subject of your weight and well being objectives.

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 akin to sugar-sweetened drinks, potato chips, and meats.

On the opposite hand, those that ate greens, entire grains, fruits, nuts, and yogurt have been extra prone to shed extra pounds 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 finest to attempt to keep away from processed meals when you possibly can. Donuts, pizza, and chips are all examples of meals which might be processed. However, even meals marketed as wholesome are additionally processed, akin to “lean” TV dinners and sugar-sweetened granola bars.

(However, keep in mind that you don’t must deprive your self. You can take pleasure in these meals infrequently, particularly should you comply with the opposite methods more often than not.) 

16. Use this plate mannequin for quicker 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 will be troublesome to simply accept. You in all probability  wish to appear and feel nice regardless of these new  modifications.

One of the most effective 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, akin to brown rice, quinoa and candy potatoes. “Healthy fats” are those who come from vegetation, akin to nuts, seeds, olive oil and avocado.

17. Use meal plans

I like planning my meals. First, it helps unencumber time that I can spend with my children. 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 take pleasure in 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 should be that troublesome to arrange. 

To get you began, listed here are just a few 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, shedding weight will be  an indicator that you simply’re getting more healthy should you’re chubby.  Another necessary quantity is your physique composition, which embody the odds of fats and fat-free mass in your physique. 

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

Maintaining muscle mass is necessary for general well being, since muscle tissue assist preserve your posture, scale back the danger of accidents and will let you take pleasure in motion.Muscle can also be important for metabolic functions, so constructing muscle goes hand-in-hand along with your weight reduction objectives.  

These are just some explanation why you need to concentrate on each constructing muscle. It’s necessary to notice that lean muscle  tissue weighs greater than fats, which is why shedding weight 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 akin to your waist measurement, muscle tone and health degree, in addition to your general vitality degree 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 have been both given 4 cups of normal espresso or 4 cups of a coffee-like placebo beverage. Those who drank espresso day-after-day ended up decreasing about 4% of their physique fats. If you utilize this technique, simply bear in mind to decide for decrease sugar choices, since flavored coffees shortly add up in sugar and empty energy.

20. Don’t sit nonetheless the entire day

If you’re making an attempt to shed extra pounds over 50 and also you’re sitting nonetheless the entire day, as you is perhaps along with your desk job, you is perhaps 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 reasonable to vigorous bodily exercise. 

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

This lack of exercise can have critical adverse impacts.Stanford University School of Medicine 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 eating regimen 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, melancholy, and different critical sicknesses. 

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

One of the best 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 exhibits that consuming sugar impacts weight problems. 

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

It’s clear that to shed extra pounds, you need to scale back the quantity of sugar you eat. The downside is that sugar is hidden in so many meals you won’t even understand, akin to flavored yogurts, cereals, bread, granola bars and even tomato soup. Learning to learn the vitamin info label will make it easier to determine these sneaky hidden sugars so you can also make extra knowledgeable choices on the grocery retailer.

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

If you’re interested by methods to use them, get the Sweet Spice Cheat Sheet to keep away from sugar and shed extra pounds.

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 shedding weight, 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 appropriate along with your life-style.If you’re employed so much and have a household, you won’t have time to work out for hours or suppose an excessive amount of in regards to the meals you eat. You in all probability wish to proceed having fun with consuming out with your loved ones and mates, 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 shed extra pounds.

23. Get skilled assist

Tired of doing it by yourself?

Getting skilled help could make it simpler to stay to your weight-loss objectives, 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 courses have 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 mean of 16.5 kilos and lowered waist circumference by a mean 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 help can assist you shed extra pounds quicker and preserve it off long-term in comparison with going at it alone.

Losing weight after 50 – success tales 

Now you understand how to shed extra pounds 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 shed extra pounds… and preserve it off!

Stephanie

Stephanie, one in every of my star college students, has a busy job, a grown-up daughter and he or she additionally does a number of volunteering in her group. She used to have excessive ldl cholesterol and hypertension and he or she had not too long ago discovered 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 vitality lately that she even determined to lastly make a dream come true and get again to high school. She’s now learning for a grasp’s and a PhD in management. 

The cause 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 cause it’s going to occur. 

The cause 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 saved her motivated by accountability and we had a number of weekly accountability check-ins. Ultimately, she obtained a easy system that teaches her methods to prepare dinner scrumptious meals that she’s then created a way of life with. Oh, and he or she’s executed this with no train. 

Pam 

Pam, who’s 58, is a retired trainer who up till not too long ago used to do the whole lot for her family members. She didn’t actually have time for herself and consequently, 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 help she would get and that she can be a part of a group. 

Did it repay? You wager! 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 suits into new garments (and is eliminating the previous ones for good), she workout routines day-after-day, walks her canine, and feels extra assured. During our interview, she might even put on a tank high that’s two sizes down from her earlier measurement. 

And does she suppose 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 may make it more durable to shed extra pounds as a result of it looks 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 maintain herself. She gave herself permission to shed extra pounds 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 saved going from there. 

Vicky

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

Vicky used to really feel so drained after day-after-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 measurement 14, nearly 16. But she’s gone all the way down to measurement 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 vitality. She loves the meals and that she by no means feels hungry!

Over to you!

There you’ve got it. Now you already know what it takes to shed extra pounds after 50.

It IS potential to shed extra pounds 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 shed extra pounds? 

Let me know within the feedback beneath!

Trying to shed extra pounds after 50? Check out my Personal Weight Loss Coaching program or e book a name at present.

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