Losing Weight After 50 – Does it Get Easier with Age?

Best Way To Lose Weight After 50

the best way to lose weight after 50

For many people, life gets better and easier as they get older. They become more comfortable in their own skin by weeding out what doesn’t work and inviting what works.

That’s why it’s easier to always think of the big picture rather than sweating the small stuff.

However, losing weight for people above 50 years doesn’t get easier.

Why is Losing Weight After 50 Harder?

Imagine if you have to wake up every morning with a stiff back, you would be less inspired to go to the gym. On the other hand, you might have a busy schedule that conflicts with your dieting or exercise routine. However, no matter how hard it might seem to lose weight after hitting 50, you need to find ways to do it effortlessly.

Of course, at this age, you might give up assuming that good bodies and fitness are for those less than 30 years of age. However, just because you’re old it doesn’t mean that you have to let yourself go. So, if you are looking for the best tips to lose weight at age 50 and above, here is what you need to know.

5 Tips for Losing Weight at 50+

1. Losing Fat is More Important Than Weight Loss

exercising in older age

If you are trying to lose weight at age 50, you need to concentrate more on losing the extra fat and not the weight. You can’t afford to lose bone mass, organ tissue or muscle.

Therefore, focusing on the numbers showing on your scale might not be so important

That’s why you need to let go of your scale and look for a tool for measuring your body fat.

For instance, you can consider a tape measure for your waist size, calipers and much more to measure your fat loss throughout your exercises. Remember, your weight should be more than half your height.

If you concentrate more on losing the extra fat around your midsection, then you are following the general rules of losing weight after 50 years.

2. Drink Plenty of Water

Anyone, whether young or old, looking to lose weight, should always take a lot of water. However, it becomes more important for people trying to lose weight at the age of 50 and above.

With age, the hypothalamus, responsible for controlling thirst and hunger, will become desensitized.

Therefore, it dulls out any signals of thirst.

Many older people have the misconception that if they don’t take a lot of water, they will not have to run to the bathroom all the time.

Of course, it might be true for people with bladder limitations or prostate issues in females and male individuals respectively.

Remember, water is important for metabolism and digestion and as such the body can easily confuse thirst with hunger. Therefore, you are forced to eat more than you need. Therefore, you need to make sure that you are getting enough water.

If possible, set alarms at different intervals during the day to remind yourself to take water frequently.

3. Strength Training

strength training can help with fat loss too as we get older

Muscle mass decreases as you grow older. At 50, you will have less muscle mass than at 20 years. Remember, with less muscle mass, you are bound to have lower metabolism.

Therefore, you will be increasing weight dramatically. However, you can add a little strength training to your exercise routines to stop this from happening.

If there is no exercise routine in place, you can start by lifting weights slowly allowing your body to adjust accordingly. That way, you don’t have to strain your muscles too much.

Don’t settle or become too comfortable with simple resistance training because your body will start tolerating. Therefore, increase with time and learn how to lose weight at 50 with strength training.

4. Sometimes, High Protein Can Help

Various studies have identified that older adults need more protein in their food to build muscle and counteract any tissue, bone or muscle loss.

Every meal should have at least 30 grams of proteins.

You can always increase the quantity especially if you have a strong craving for foods rich in carbs. The protein will come in handy when repairing your muscles after resistance training. On the other hand, it is bound to increase your metabolism rate and burn more calories allowing you to lose the extra weight.

5. Patience

patience is key when it comes to long term weight loss

Remember, your body is becoming tired. Therefore, you can’t do the strenuous exercises you used to do at 20 hoping you will shed the weight faster.

So, you need to be as patient as possible. Make sure that you stick to a consistent diet and exercise routine allowing yourself to get the best results soon enough.

Miracle or fast weight loss diets might not work for you at this age. That’s why you need gradual diets that take the extra pounds off with time.

Diets That Can Help

Sometimes you can read all of the weight loss tips in the world, and you’re still going to have trouble losing weight. If this happens to be you – I know it was me at one point – don’t worry! There are plenty of great programs that can help you get your weight on track!

Be sure to check out our homepage for a big list of awesome diets, but in the meantime, here are a few that you may want to consider:

Some Top-Rated Diet Options for People who are 50+

the bistro md healthy eating ratio

  1. BistroMD
  2. Weight Wathcers
  3. Nutrisystem
  4. Personal Trainer Food
  5. South Beach Diet

While all of these work great, there’s a reason that BistroMD (get all the details about it here) tops the list in this article, and that’s because they have a program specifically designed for older folks. So if you’re over 50, it could be worth checking them out.

They’re a meal delivery service, so they send you all of your meals for the day right to your day every week.

Just eat them, follow their diet and exercise program, and lose weight. It doesn’t get much easier than that!

They aren’t the end all and be all though, so if they don’t look like a diet you want to try, there are plenty of other options to consider too. The bottom line is, though, pick something and get started, otherwise you’ll never get on the path to weight loss!


These are just a few tips that can help you get your diet and exercise on track as you get older. Weight loss can be harder as we age, but that doesn’t mean there isn’t anything that you can do about it.

Of course, consult with your doctor before trying any new diet or exercise plan, to make sure you’re healthy enough. Once you have done that, take the steps necessary to get your weight back on track, and get the most from the golden years ahead!


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