Losing Weight After 50 For Women: Diet, Exercise, And Weight Loss Tips

Hey there, fabulous ladies! Did you know that after 50, women lose muscle mass at a rate of about 1-2% per year? Losing weight after 50 for women can be difficult. So, if you’re a woman over 50 looking to shed some weight and feel amazing, you’re in the right place.

Let’s face it, life after 50 can be incredible, but it also comes with its own set of challenges, especially when it comes to staying fit and healthy. But guess what? It’s never too late to start taking care of yourself and losing weight can be a rewarding and encouraging journey at any age.

In this blog, we’re going to explore practical tips, simple strategies, and real-life stories to inspire and guide you on your weight loss journey. No complicated jargon or extreme diets here; just straightforward advice meant specifically for you.

Why Losing Weight After 50 Is Different For Women

There are some real reasons why shedding those extra pounds seems harder as we get older. But don’t worry, understanding why it’s tougher is the first step in figuring out how to make it work for you!

The Role Of Hormones In Weight Gain

After 50, our estrogen levels drop drastically, and that can make it easier for fat to store around our tummy area. Plus, estrogen has a role in controlling appetite, so when those levels drop, cravings and hunger get a little more intense. 

Basically, our bodies start storing fat differently, which can make weight loss trickier. 

Slow Metabolism And Muscle Loss After 50

As we get older, our metabolism naturally slows down. On top of that, we start losing muscle mass—something that really kicks in after 50. The thing is, muscle burns more calories than fat, so less muscle means fewer calories burned throughout the day. 

Common Health Concerns That Impact Weight

• Around 50, some common health issues like thyroid problems, diabetes, and joint pain can make weight loss harder. 
• A sluggish thyroid, for example, can slow down your metabolism, leading to weight gain. 
• On top of that, dealing with these conditions can cause stress, which might lead to emotional eating or skipping workouts. 

What Are The Changes In Metabolism After 50 

As we age, particularly after 50, many of us experience a frustrating phenomenon: weight gain despite seemingly unchanged eating habits. The main culprit of adult overweight is a shift in our metabolism. It is a complex biological process that converts food into energy.

So, let’s understand how metabolism changes after 50 and explore ways to reignite it naturally.

Why Does Metabolism Decline with Age?

Our basal metabolic rate (BMR) is the number of calories our body burns at rest, simply to maintain vital functions. Losing weight after 50 for women is difficult because BMR tends to decline with age. There are other possible reasons for this decline, they are as follows:

• Muscle Mass Loss: Our muscle tissue burns more calories than fat tissue, so as we age and lose muscle mass (a natural process called sarcopenia), our BMR drops.
• Hormonal Shifts: Hormones like estrogen and testosterone play a role in regulating metabolism. Hormonal fluctuations, especially during menopause, can contribute to a metabolic slowdown.
• Less Activity Level: As we age, we may become less active overall. This decrease in physical activity further reduces the number of calories our body burns.

Factors Influencing Your Metabolism

Metabolism is the complex process of converting food into energy. It is essential to managing weight. Beyond age, several other factors influence your metabolic rate:

• Genetics: It takes an important seat in most biological processes. Some people are simply born with faster or slower metabolisms.
• Diet: The thermic effect of food (TEF) refers to the energy your body expends digesting and absorbing nutrients. Protein has a higher TEF in comparison to carbohydrates and fats.
• Stress: Chronic stress can increase cortisol levels, a hormone that can lead to weight gain and a slower metabolism.

Best Practices For Losing Weight After 50

How to increase metabolism after 50? Weight loss after 50 can feel like a puzzle with missing pieces. But by incorporating the best way to lose weight after 50, you can unlock the formula for success and achieve your health goals. 

1. Building A Calorie Deficit

The basic idea of weight loss is to burn more calories than you ingest. This causes a calorie deficit, causing your body to use stored fat for energy.

So, get advice on a customized diet plan for losing weight after 50 for women from a registered dietitian. Furthermore, they can determine a safe and effective calorie goal specific to your age, weight, activity level, and health conditions.

2. Dietary Choices For Weight Loss

An important factor in controlling your weight is what you eat. Focus on these smart dietary choices:

• Fill your plate with fruits, vegetables, lean protein sources, and whole grains. These provide essential vitamins, minerals, and fiber to keep you feeling full and support overall health.
  
• Protein is your metabolism’s best friend. It has a higher thermic effect than food (TEF). So, include protein-rich options like chicken, fish, beans, and lentils in every meal.
  
• Fiber keeps you feeling full for longer, reduces cravings, and promotes healthy digestion. Aim for plenty of fruits, vegetables, and whole grains, all are excellent sources of fiber.
  
• Don’t minimize any food group! Occasional indulgences are okay but practice mindful moderation. Savor smaller portions and enjoy them slowly to manage your overall calorie intake.

3. Exercise For Weight Loss

Exercise isn’t just about burning calories; it’s a fundamental component of overall health and well-being. To make it work for you, follow these steps:

• Consistency is key, so choose activities you genuinely find fun. Explore options like brisk walking, swimming, dancing, or group fitness classes.
  
• Don’t underestimate the power of strength training. Building muscle mass boosts your metabolism, even at rest, which helps you burn more calories throughout the day. Therefore, aim for two to three strength training sessions per week.
  
• Regular cardio exercise for weight loss is essential. So, aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.

4. Practical Tips For Long-Term Change

Here are some practical tips for losing weight after 50 for women, which can help them start their weight loss journey.

• Set SMART Goals: Set goals that are specific, measurable, achievable, relevant, and time-bound goals that you easily achieve. For example, aim for small, gradual weight loss (0.5-1 kg per week) for long-lasting results.
  
• Plan Your Meals: Plan meals and snacks in advance to avoid unhealthy cravings and ensure you have healthy options readily available.
  
• Track Your Progress: Keeping a food journal or using a calorie-tracking app can help you monitor your intake and stay committed to your goals.
  
• Find Your Support System: Enlist the support of friends, family, or a weight loss support group for motivation and encouragement.
  
• Celebrate Non-Scale Victories: Focus on more than just the number on the scale. Celebrate gains in strength, better-fitting clothes, or higher energy levels. 

Best Exercises For Women Over 50 To Lose Weight

Exercising after 50 doesn’t mean you have to go hardcore every day. In fact, it’s all about choosing the right moves that help burn fat, build muscle, and keep you feeling great without straining your body. 

Let’s explore some of the best exercises that will help you lose weight while also supporting joint health and boosting energy!

1. Low-Impact Workouts For Joint Health

• Walking: It’s simple, free, and you can do it anywhere. A brisk 30-minute walk a few times a week can help burn calories and improve overall health.
  
• Swimming: Not only does swimming work your whole body, but it’s also gentle on the joints. It’s perfect for building strength and boosting cardiovascular health.
  
• Cycling: Whether indoors or outdoors, cycling is a low-impact way to burn calories and tone your legs without stressing your knees or hips.

2. Strength Training For Fat Loss & Muscle Gain

• Bodyweight Exercises: Squats, lunges, and push-ups—these moves don’t require any fancy equipment and are great for toning muscles.
  
• Resistance Bands: These are a total game-changer for working on strength without putting too much stress on your body. You can target all your major muscle groups with just a band!

3. Yoga Poses For Hormonal Balance & Fat Burn

• Surya Namaskar (Sun Salutation): This sequence of poses is great for warming up your body, improving flexibility, and boosting metabolism. Moreover, it’s a full-body workout that helps with fat burning.
  
• Baddha Konasana (Bound Angle Pose): This pose opens up the hips, stretches the inner thighs, and helps balance your hormones. So, it’s soothing and also effective for fat burning.
  
• Bhujangasana (Cobra Pose): This pose targets your core, stretches your back, and helps improve posture. It’s a great way to relieve stress and support fat loss.

Best Diet Plan For Women Over 50 In India

When it comes to losing weight after 50, diet plays a huge role! What we eat can help boost metabolism, support hormonal balance, and keep us feeling energized. 

The key is choosing the right foods that provide essential nutrients without the empty calories. So, let’s look at a simple, yet effective diet plan filled with foods that will support your weight loss goals.

Foods To Eat For Weight Loss After 50

You don’t need to starve yourself to lose weight. In fact, focusing on healthy eating can help you feel full longer and nourish your body in the process. Here are some must-have foods to include in your diet:

1. Protein-Rich Foods: Protein is crucial for preserving muscle mass, especially as we age.

• Include foods like dal, paneer, sprouts, and chicken in your meals.

2. Fiber-Rich Foods: Fiber keeps your digestive system happy and helps manage weight by keeping you full longer. 

• Try incorporating millets (like bajra, and jowar), leafy greens (spinach, methi), and seeds (chia, flax) into your meals. These foods are also great for regulating blood sugar levels.

3. Healthy Fats: Yes, you need fats, but the right kind! Healthy fats help in hormone production and keep you feeling satisfied. 

• Include ghee, nuts (like almonds and walnuts), and coconut (in the form of oil or fresh) in your diet.

If you want to get a customized weight loss plan with your food preferences, connect with our dieticians and they will be happy to help you. Book your consultations through the link below!

Foods To Avoid For Weight Loss After Menopause

1. Sugary Drinks: Soda, juice, and sweetened coffee drinks – these are loaded with empty calories that spike blood sugar and contribute to weight gain.

• Healthier Alternatives: Opt for water with a squeeze of lemon or lime, unsweetened iced tea, or black coffee.

2. Refined Grains: White bread, pasta, and pastries – they digest quickly, which leads to blood sugar spikes and crashes, leaving you feeling hungry soon after.

• Healthier Alternatives: Switch to whole-wheat bread, brown rice, quinoa, or whole-grain pasta for sustained energy and fiber.

3. Artificial Sweeteners: While seemingly calorie-free, artificial sweeteners can disrupt your gut microbiome and potentially increase cravings for sugary foods.

• Healthier Alternatives: Use natural sweeteners like a small amount of honey or maple syrup.

4. Fried Foods: French fries, fried chicken, onion rings – these are high in unhealthy fats and calories, and contribute to inflammation in the body.

• Healthier Alternatives: Bake, grill, or air-fry your favorite foods for a healthier and more flavorful alternative.

5. Packaged Snacks: Chips, cookies, crackers – these are often high in calories, sodium, and unhealthy fats, and can be easily overeaten.

• Healthier Alternatives: Prepare your snacks like sliced vegetables with hummus, air-popped popcorn, or a handful of nuts and dried fruit.

Belly Fat Issues After 50

For many women over 50, stubborn belly fat becomes a persistent concern. But beyond looks, it’s crucial to understand the health risks that come with abdominal obesity. This excess fat, particularly visceral fat stored around organs, is the root of many diseases.

It increases the risk of heart issues, type 2 diabetes, and certain cancers. Visceral fat also disrupts how your body uses insulin, which can lead to insulin resistance and metabolic dysfunction. Moreover, this excess fat can trigger chronic inflammation in the body, further increasing disease risk.

But the good news is that even small reductions in belly fat can significantly improve your health.

How to lose belly weight after 50? You lose belly fat in the same way you lose weight from the rest of the body because our body does not do spot reduction. However, including belly fat exercises targeting your belly area can give better results. 

Indian Home Remedies & Ayurveda For Weight Loss

Ayurveda offers some amazing, natural ways to boost weight loss while keeping your body in balance. A research review by NIH shows that participants having ayurvedic medicine lost an average of 3.5 kg in 3 months and 5.9 kg after 6 months.

Let’s explore some Ayurvedic remedies that can help you shed those extra pounds in a healthy and, consequently, sustainable way!

Ayurvedic Herbs That Boost Metabolism

Ayurveda has a long history of using herbs that help in digestion and metabolism. These herbs are great for supporting weight loss, especially when incorporated into your daily routine:

• Triphala: Known for its detoxifying properties, Triphala is made of three fruits—Amalaki, bibhitaki, and haritaki. It helps improve digestion, cleanse the body, and boost metabolism. Therefore, it’s a great way to support weight loss and improve gut health.
• Methi Seeds (Fenugreek): Methi seeds are known for their ability to regulate blood sugar and improve digestion. These tiny seeds are rich in fiber, which helps you feel fuller for longer and aids in fat burning. So, add them to your meals or soak them overnight and consume the water in the morning.
• Cinnamon Water: Cinnamon is an incredible metabolism booster and can help regulate blood sugar levels. Therefore, simply add a pinch of cinnamon to warm water and sip it in the morning to kickstart your metabolism for the day.

Detox Drinks For Women Over 50

Detox drinks are a great way to flush out toxins and improve digestion, which plays a big role in weight loss. Here are a few simple drinks to include in your daily routine:

• Jeera Water (Cumin Water): Cumin seeds are great for digestion and weight loss. Soak some cumin seeds in water overnight and drink it first thing in the morning. It helps boost your metabolism and supports digestion, making it an excellent choice for women over 50.
• Amla Juice: Amla (Indian gooseberry) is rich in vitamin C and antioxidants. It helps in fat metabolism and boosts immunity. Drinking amla juice regularly helps detoxify the body and supports weight loss by regulating fat metabolism.
• Turmeric Milk (Haldi Doodh): Turmeric has anti-inflammatory properties and aids in digestion. Adding a pinch of turmeric to warm milk not only helps soothe your body but also promotes fat loss. It’s a comforting and effective drink to add to your nighttime routine.

Lifestyle Changes Based on Ayurveda

In Ayurveda, it’s not just about what you eat but also how you live. Simple lifestyle changes can work wonders for weight loss and overall well-being:

• Eating as per Prakriti: According to Ayurveda, everyone has a unique constitution or “Prakriti” (body type). By understanding your Prakriti, you can adjust your diet and lifestyle to suit your body’s needs. For example, if you’re a Kapha type (naturally heavier and slower metabolism), you may benefit from lighter, spicier foods to balance your system.
• Mindful Eating Habits: Ayurveda emphasizes eating with full attention, chewing your food properly, and eating in a calm environment. Avoid eating on the go or while stressed. Mindful eating helps improve digestion, prevents overeating, and promotes weight loss by allowing you to tune in to your hunger and fullness signals.

Conclusion

In short, Losing weight after 50 for women can be more challenging due to hormonal changes, slower metabolism, and muscle loss.

The Role of Hormones in Weight Gain

A decrease in estrogen levels leads to fat storage, especially around the belly. Lower estrogen can also increase hunger and cravings, making weight loss harder.

What Are The Changes in Metabolism After 50

Metabolism slows due to factors like muscle loss, hormonal shifts, and reduced physical activity. This leads to weight gain even with unchanged eating habits.

Why Does Metabolism Decline with Age?

Factors contributing to metabolic slowdown include:

• Muscle Mass Loss
• Hormonal Shifts
• Less Activity

Moreover, conditions like thyroid issues, diabetes, and joint pain can slow metabolism and cause emotional eating, making weight loss more difficult.

Best Practices For Losing Weight After 50

• Burn more calories than consumed.
• Focus on lean proteins, fiber-rich foods, and healthy fats.
• Regular exercise
• Set realistic goals, plan meals, track progress, and find support.

Exercises for Women Over 50 to Lose Weight

• Walking, swimming, and cycling are gentle on joints.
• Bodyweight exercises and resistance bands build muscle.
• Yoga poses

Best Diet Plan for Women Over 50 in India

• Protein-Rich Foods: Crucial for muscle retention.
• Fiber-Rich Foods: Keep you full and regulate blood sugar.
• Healthy Fats: Support hormone balance and satiety.

Foods to Avoid for Weight Loss After Menopause

• Sugary drinks, refined grains, artificial sweeteners, fried foods, and packaged snacks. Opt for healthier alternatives like whole grains and natural sweeteners.

Indian Home Remedies & Ayurveda for Weight Loss

• Ayurvedic Herbs: Triphala, methi seeds, and cinnamon water boost metabolism.
• Detox Drinks: Jeera water, amla juice, and turmeric milk aid digestion and fat loss.

Lifestyle Changes Based on Ayurveda

Adopt Ayurveda-inspired lifestyle changes for better weight management. Focus on diet and overall lifestyle practices for balance and well-being.

Success Story Of 58-Year-Old Women

Who said losing weight after 50 for women is not possible? This weight loss success story is of Renu from Chandigarh who lost 30 kg in 6 months with the help of our experts and her dedication. During her weight loss journey, she lost 15 kg in one month, but later her weight loss got stuck. She still went on and was able to lose more weight. Find her complete story here!

Female Weight Loss Plan: Success Story Of 58 Years Old Woman | Fitelo

Frequently Asked Questions

What’s The Fastest Way For A 50 Year Old Woman To Lose Weight? 

The fastest way for a 50-year-old woman to lose weight is by creating a calorie deficit through a balanced diet rich in protein, fiber, and healthy fats, combined with regular strength training and cardio exercises. Prioritizing sleep, managing stress, and staying consistent with these habits will accelerate results.

What Makes Weight Loss For Women Difficult?

Natural weight loss for women can be challenging due to hormonal changes, a slower metabolism, and muscle loss due to aging. All these factors can affect how the body stores and burns fat. So, it makes it difficult for women to lose weight.

How Can A 50 Year Old Woman Lose Belly Fat? 

A 50-year-old woman can lose belly fat by focusing on a calorie-controlled diet with a balance of lean proteins, vegetables, and healthy fats while reducing processed foods and sugars. Regular exercise, including strength training and cardio, along with stress management and quality sleep, will help target belly fat.

How Much Weight Can A 50-Year-Old Woman Lose In A Month? 

A 50-year-old woman can safely lose about 0.5 to 1 kg per month with a balanced diet and regular exercise.

Contact Us

Do you have any questions or experiences you’d like to share? Leave a comment below and let’s keep the conversation going! Moreover, if you are looking for a customized diet plan for better health or weight loss you can contact us today. Our dietitians will discuss how we can help you achieve your health goals. Drop your queries here, and our team will be happy to help you. Let’s get healthier together!

Disclaimer

This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.