Kelly Ripa, Taraji P. Henson, and Jennifer Lopez, who are all in their 50s, are living examples that there is no reason why you can’t look as fit and beautiful at 50 as you did at 40. However, losing weight after 50 isn’t easy. Once they reach this important age, even celebrities who have nutrition coaches and personal trainers must put in a little more effort to lose weight.
One of the main reasons why you’ll need to work harder is: As you get older, your body composition changes. After age 35, you lose muscle mass at a rate of 3 to 5% per decade, which can affect how you burn fat. According to Luiza Petre, M.D., an assistant clinical professor of cardiology at Mount Sinai School of Medicine and a weight loss and management specialist based in New York City, “your body goes into its aging stage as it leaves the growing one.” She explains, “When this happens, your body doesn’t need as much energy as it used to.”
However, losing weight after 50 requires more than just that. And it is true that losing weight after midlife is 100% possible. What you need to know and how to do it are listed below.
Why is it so difficult to lose weight beyond the age of 50?
According to Keri Gans, R.D., author of The Small Change Diet, “the decline in lean muscle mass is definitely a factor.” Muscle burns more calories than fat does as you get older, so losing muscle is possible. As we get older, it’s critical to stay active, do strength and resistance training, and eat protein with every meal.
Obviously, your body may be showing signs of wear and tear a little more than usual. Running after your children, playing sports, and walking up and down stairs for so many years can wear you out. Your muscles may be a little sore and your joints may be a little stiffer than they were a few decades ago. The issue of your ever-changing metabolism comes next.
The American Council on Exercise says that your resting metabolic rate, also known as Due to increased fat mass and muscle loss, your body’s capacity to burn calories while reclining on the couch decreases by about 1% to 2% per decade. Since this metabolic adjustment is rarely taken into account by our diets, weight gain can occur gradually with each birthday.
According to Brian Durbin, a personal trainer and strength and conditioning specialist who is certified by the NSCA, “there are a number of roadblocks people in their 50s will face when trying to lose weight.” But it’s simple to lose weight once you know what they are and how to work around them.
Shake things up and try something new is one of the best things you can do at any age. If you want to lose weight and keep it off for good, follow these advice from some of the best dietitians, personal trainers, and weight-loss experts in the world.
1. Consult your doctor about a weight-loss program.
Your doctor’s office should be your first stop after you turn 5-0. According to Dr. Petre, she can assess your current health, address any health issues that may be affecting your weight (such as sleep apnea or pre-diabetes), and assist you in developing a diet and exercise plan. She might even be able to suggest a personal trainer or physical therapist for you.
Ask her to look over all of your prescription medications while you’re in the office. According to M. Daniela Hurtado, M.D., Ph.D., a consultant in endocrinology, metabolism, and nutrition at Mayo Clinic, “there are many common medications that promote weight gain,” such as diabetes medications, antidepressants, and high blood pressure medications. This is something that many physicians overlook! However, there are weight-neutral and even weight-loss-promoting medications for these common disorders.
2. Determine with precision how many calories you actually require.
Your metabolism changes over time, and if you’ve had to change your exercise routine, you may need a lot more calories now than you did a few decades ago.
The Body Weight Planner from The National Institutes of Health is a good place to start. You can enter your height, age, current weight, level of physical activity, and goal weight into this handy tool, and it will figure out how many calories you need to eat on a regular basis to reach your goal in a certain amount of time. You can decide whether you want to lose weight more quickly or less quickly in the time frame you want.
3. Focus on foods high in nutrients.
According to Gans, “foods that are packed with vitamins and minerals but not too many calories” are examples of nutrient-dense foods. Think: seafood, low-fat dairy, eggs, 100% whole grains, nuts and seeds, and fruits and vegetables
According to Gans, “it is also very important to include adequate protein.” Muscle is built and repaired with protein. If you eat these high-quality ingredients, you’ll feel fuller for longer and lose weight.
4. Try to avoid some foods.
Even though you should have fun, there are some foods that won’t help you, no matter how old you are.
According to Gans, “as with any age, you should limit added sugars, sodium, and saturated fat.” That doesn’t mean you can’t eat these foods and still lose weight; it’s just a good idea to limit your intake. Baked goods, candy, meats that have been over-processed, and foods that are deep-fried should only be enjoyed occasionally, according to Gans.
5. Give alcohol a sideways glance.
Drinking wine, spirits, and cocktails can add calories to your day without filling you up. Be aware of the calories in your cocktail or wine glass if you want to lose weight, regardless of your age; they can sneak up on you, according to Gans.
Gans suggests setting a limit on how much alcohol you consume on a regular basis if completely quitting drinking is impossible. She advises limiting alcohol consumption to no more than one serving per day and being mindful of portion sizes. A quick reminder: 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of distilled spirit constitute a serving.
6. Examine your hormone levels.
According to Dr. Hurtado, this is where things get complicated because, most of the time, the problem isn’t hormones. However, it’s a good idea to check your hormone levels if your physical exam shows signs of hormone abnormalities. According to Phoenix-based naturopathic physician Jennifer Burns, N.M.D., this is because, as we get older, progesterone, testosterone, and other hormones decrease, which may set the body up for storing fat rather than losing weight. According to Burns, taking steps to bring your thyroid, adrenal glands, and other hormone levels back into balance can help people in their 50s lose weight if they are out of whack.
The hormone secret author Tami Meraglia, MD: The author of Discover Effortless Weight Loss and Renewed Energy in Just 30 Days concurs, adding that she is of the opinion that testosterone ought to be the hormone of focus, particularly for women over 50 who are attempting to get fit. According to Dr. Meraglia, there is a lot of discussion in the medical community about the effects of estrogen loss. However, few people are aware of the significance of having adequate testosterone levels, which can assist a woman in losing weight. In point of fact, studies have shown that testosterone levels that are balanced lower blood glucose levels, which may aid in weight loss and reduce belly fat.
7. Set attainable goals.
It is not only unrealistic but also unhealthy to promise to lose twenty pounds before your beach vacation next month. Tell yourself the truth.” What’s going on? How well are you doing? According to Dr. Petre, it takes courage and mental fortitude to make life changes. Divide large objectives into smaller, more manageable ones. You will be more motivated to achieve your objectives if you concentrate on how you are feeling and the positive changes you are making to your lifestyle rather than the number on the scale. She goes on to say that victories build courage. Small successes result in the achievement of large objectives.
8. Consult a dietitian.
The Mediterranean Diet, the DASH Diet, and the WW Freestyle Diet are among the best diets for weight loss in 2020. There are dozens of other eating plans available online, all promising to help you shed pounds without feeling deprived. Talk to a registered dietitian if you are unsure which one is best for your lifestyle. They can explain the advantages and disadvantages of each option and assist you in selecting one that meets your nutritional requirements and objectives. Additionally, an R.D. will offer suggestions for overcoming obstacles such as emotional/stress eating, food sensitivities, nutritional deficiencies, and meal-prep fatigue that could impede your progress toward your objectives. Dr. Hurtado states, “Calorie restriction is the most important aspect of any program for weight loss, but the amount of calories should be individualized.” This individualization is made possible by taking into account a number of factors, like gender, height, weight, age, and activity level. Keeping track of calories is a great tool that has been shown to aid in weight loss and maintenance in research studies because accountability is also important. Calorie tracking on a smartphone is now much simpler than it was in the past thanks to apps.
9. Follow a structured plan.
You’ve been around the block enough to know that fad diets don’t work at the age of 50. “There will be no insane fasts, cleanses, or eliminating fats, complex carbs, or proteins,” says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health, and Beauty. Consider adopting a medically supervised, clinically established strategy instead. These sorts of programs, according to Dr. Petre, have a weight-loss success rate of more than 75%, especially if they include personal assistance and weekly check-ins.
10. Ease into exercise.
Physical exercise is crucial, but it should be introduced gradually, according to Dr. Hurtado. The standard research-backed advice is for more than 150 minutes of moderate physical activity each week, but that figure might be intimidating if you’re not used to working out. Injuries can occur when you begin a new and strenuous exercise. “I propose to my patients that they start with 10 minutes three times a week if they are not used to exercising,” Dr. Hurtado explains. “From here, they must gradually increase the amount of time and intensity at their own speed.”
11. Embrace strength training.
Even if you’ve never lifted a dumbbell before, now is the ideal time to learn to love them (though if you’re just starting out, work with a trainer first to avoid injury!). This is because building more muscle mass to speed up your metabolism is the key to losing weight after 50 (you have about 20% less muscle mass now than you did when you were 20). The good news is that you can fix all of this with a well-planned weight training program, according to Durbin. That can assist you in achieving the same level of weight loss as you did 20 years ago. Use free weights, machines, or bodyweight exercises for strength training at least twice per week. Lifting every day is fine, as long as you work different muscle groups and train differently each day.
12. Choose activities that are easy on the joints.
Personal trainer Janna Lowell, who is based in Los Angeles, claims that she gets the best results from her 50-something clients when she has them do some pool cross training. According to her, joint fatigue can prevent you from getting a good workout, and aches and pains can keep some people from exercising at all. According to Lowell, water exercise is gentle on the joints and can also improve range of motion. Even better, the resistance that water creates increases caloric expenditure by about 30% when compared to land. No pool? That’s fine. Cycling, kayaking, yoga, dancing, and other low-impact cardiovascular activities are also beneficial.
13. Make the most out of every workout.
Don’t let your exhaustion or sore joints stop you from going all out if you’re going to make the effort to schedule time, squeeze into your sports bra, and get to the gym! One of Alex Allred’s biggest pet peeves about 50-year-olds, the former national and professional athlete turned personal trainer, is this. According to Allred, “far too many people believe that just because they showed up, they are working out.” But really, you need to concentrate on what you’re doing and push yourself to the point where you sweat or at least complete the exercise’s full range of motion. Are you unsure of how to perform a move correctly? Ask! “ I would like to see more people approach a trainer and inquire, “Am I doing this correctly?” declares Allred. It could mean the difference between achieving your weight loss goals through exercise and wasting your time or hurting yourself.
14. See a physical therapist.
Make an appointment with a physical therapist if your aching back, wobbly knee, or squeaky hip have prevented you from exercising regularly, as Samira Shuruk, an ACE-certified personal trainer, advises. She says that many people who get hurt after 50 don’t know what activities they can do. Getting professional guidance can be extremely beneficial. In addition, physical therapy can assist you in rehabilitating an existing injury or alleviating pain in joints and muscles, preparing you for pain-free workouts.
15. Overhaul your diet.
Just as mainstream music isn’t the same as it was in your 30s, your metabolism has altered, which means you’re burning around 250 fewer calories each day. So, if you keep eating like you were in the early 2000s and don’t improve your activity, you’ll definitely gain weight, according to Katie Ferraro, R.D., a dietitian and assistant clinical professor of nutrition at the University of California-San Francisco School of Nursing. She claims that eliminating junk food from your diet and replacing it with plenty of fruits, veggies, nutritious grains, and lean meats may make calorie reducing pleasant.
16. Change how and when you eat.
In your 50s, it’s not only what you eat, but how you eat, according to Anthony Dissen, M.A., R.D.N., Vice President of Nutrition at WellStart Health. When planning your meals, he recommends focusing on fullness rather than portion control. “If our stomachs aren’t full, we don’t feel full, and we’ll continue to be hungry,” he says. “When it comes to healthy weight reduction and control, we want to achieve that critical balance between eating until we feel full and content while also reducing our overall calorie consumption.”
17. Consider therapy.
“Many behavioral aspects influence food choices, including calorie intake, amount of exercise, emotional eating, boredom eating, eating in front of a TV, eating too quickly, and dining at restaurants,” explains Dr. Hurtado. Many people are unaware of these habits, according to her, and identifying and knowing that they are prevalent and harming your weight loss journey is a vital first step. “By recognizing these tendencies, you may seek to improve them through cognitive behavioral therapy, which emphasizes the necessity of maintaining lifestyle changes for life,” Dr. Hurtado says.
18. Get your stress in check.
According to Durbin, your 50s can be a particularly stressful time because you have to deal with aging parents, pay for your children’s college tuition, and manage an increasing number of responsibilities at work. The outcome? emotional eating and a schedule that doesn’t seem to have enough time for regular exercise. The remedy: He advises scheduling your workouts like doctor’s appointments. In addition to reducing stress, following a routine can assist you in maintaining a healthy diet. After all, who wants to eat a donut after a hard workout and miss out on the benefits?
19. Get your sleep.
One advantage of reaching 50 is that you are no longer under social pressure to stay out late. (However, menopause’s hormonal shifts might leave you looking at the ceiling at 2 a.m.) According to Michaels, getting 7 to 8 hours of sleep every night is critical to losing weight. Dr. Petre goes on to say that lack of sleep causes the two hormones that govern hunger, leptin and ghrelin, to go into overdrive. “At any age, this can cause increased hunger, bad eating choices, and weight gain,” she explains. Here’s a collection of tried-and-true sleep methods.
20. Be mindful—and meditate.
It is critical to develop awareness, especially during eating. “The more we try to multitask when eating, the more likely we are to overeat and feel unsatisfied with the meal or snack we’ve just consumed,” Dissen argues. “By just taking a breath and considering our meals as a special occasion, we are able to truly taste our food and recognize its flavors, textures, and tastes.” Mindfulness can also help with stress alleviation. Michaels recommends five to ten minutes of meditation every day.