7 Powerful Tips to Lose Weight After 50

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If you are looking for encouragement, inspiration, and lots of love, you’ve come to the right place! Here are seven powerful tips to lose weight after 50. (For the record, I am 61 now.)

You know what is more important than losing weight?

It’s being able to sustain and maintain your weight loss and eating habits. I ONLY support ways to eat that are sustainable, good for your body (and mental health), and that you can live with.

I wrote this post six years ago and these tips really have stood the test of time for the most part. As I’ve worked with more women, I have written what I would consider more relevant posts.

However, if you are here, this is a great place to get started. So we’re going to dive right in to the 7 tips. Over the years I kept adding more information to the top of this post and the tips were way way below.

Now you can read them at the beginning.

If you want to explore more after that, I’ll share some of my favorite follow up posts below.

Tips to Lose Weight After 50

So here the ways to lose weight after 50 that I have used myself for about 8 years.

Sometimes people will say life isn’t worth living if you have to give up this or that.

That’s silly talk. Life is worth living when you love the body you have, it feels great, and you can do all the things you love to do.

Remember, you can’t do the same things you’ve always been doing and expect results you like better.

You have to change things up!

Set the Intention to Lose Weight

Right on the heels of believing it is possible to lose weight, you have to set the intent.

You can’t do the same thing you’ve been doing and expect to lose weight. Trust me, I try this all the time.

I hate diets and dieting, so I am a huge fan of “not dieting” but instead, making changes that help me manage my weight.

I’m not skinny and I wasn’t built for skinny. But I do like being active and feeling comfortable in how my body looks.

Not many people can eat anything they want, anytime they want and keep their weight in a healthy-for-them range.

A year ago, my weight began creeping up because, I wasn’t doing anything conscious to keep it where I like it. I was traveling a lot and not worrying about it too much.

In addition, I was nibbling on candy and snacks. I was eating the bread at restaurants. I was drinking coffee in the morning that was the nutritional equivalent of a milkshake.

I was eating late at night. I was only exercising sporadically and not doing the things I know work.

You name it. I was breaking every rule I had!

However, from the moment I set the intent to lose this extra weight, I began making better decisions and within a few days, I felt better, and my body felt better.

My decisions to help lose weight after 50 were:

  • To not eat bread, candy, or other insulin-raising foods and snacks.
  • To do my short high-intensity workouts three times a week.
  • To do easier exercise routines the rest of the week.
  • To fast after dinner and not eat until my first meal of the next day.
  • To add more variety to my meals in terms of vegetables and protein.

Even though I have had a nice weight and body for years, it’s still possible to get off-track. When I really took a look, it was obvious why I was gaining weight.

Not sure what you are doing to gain weight? Write down everything you eat, all day, every day. Write down not just your meals but every little bite you take here and there. And don’t forget anything you drink. Even diet drinks.

And it wasn’t because of my age! It was my not having any conscious intention to manage my weight.

Be mindful, conscious, and definitely set the intention. And intend to never give up! We’re looking for ways that you can eat for the rest of your life, safely, comfortably, and sustainably.

Move your Body

My second tip is to move. And by move, I mean just move. You don’t have to run a marathon, join Cross Fit, or do anything hardcore.

Here’s the thing. Moving your body, connects you to your body in a positive way. Yep, I am recommending exercise as a way to get to know your body.

Walk a couple of miles a day. Do a little yoga or Pilates. Dance to your own tune. But move every day. Get your breathing going.

To be honest, I go for things that make me feel good. After 50, research shows that exercise doesn’t help us lose weight anymore.

However, it is still an important part of our lives! Moving gives us energy and vitality.

We can develop strength, balance, muscles, and flexibility. These are what we need for our third act in life!

Moving on a regular basis feels great. And I truly look better and maintain my weight when I’m exercising on a regular basis.

Even with my moderate exercise, I can hike up mountains for hours and ride a bicycle for 30+ miles. Even better, I can walk pretty much anywhere, and I can play and do fun things with my grandchildren.

Moving doesn’t just help with your weight, it helps with your life!

Here is an excellent resource for FREE exercise videos for women to help you lose weight. I put this together based on how I work out. How to Workout for Weight Loss.

Limit Sugar and Processed Foods

This is probably the best news of this whole post. This is one of the most effective things you can do to help your body release excess weight.

I have no idea how you can be a healthy weight if you are still eating lots of sugar and processed foods.

There are women that get away with eating this stuff when they are young but that doesn’t work for all of us.

I am so grateful that I gave up most sugary stuff 20 years ago. My skin and body thanks me every day! Sugar and processed foods cause inflamation and that is not good for your skin either.

For most of our lives, we treat these foods as treats, but they are hard on our bodies.

They affect our fat-storing and fat-burning hormones. This is really important to understand.

Sugar and foods that act like sugar tell our bodies to do the opposite of what we want them to do.

Instead of burning fat—we store fat.

It seems counter-intuitive to our fat-phobic culture, but fat is not making you fat. What is making you fat is the effect that sugar and processed foods have on your hormones.

This list of foods is way too long to list. Of course, you know that cake, cookies, candy, and other sweet treat foods are sugar-based foods. But there are a lot of other common foods that act just like sugar in your body.

This includes instant oatmeal, pasta, all breads, fat-free yogurt or milk, energy bars, fruity smoothies, breakfast cereal, and pretty much all other commercial snack foods.

These kinds of foods can make you gain weight and they keep you hungering for more.

And it doesn’t take all that much to throw your body off. These foods don’t provide any real nutrition beyond what a scientist has added, so you don’t need them at all.

Even a little in your diet each day, can keep you from losing weight. Even if you aren’t overeating, eating foods that raise your blood sugar, will keep the pounds on.

Not only that but they cause overall inflammation that damages your skin and other systems in your body.

That temporary hit of sugar or processed foods is just not worth the long-term damage it causes.

My body can tolerate some treats but not every day. So, do have treats once a week or so but don’t build your meals around them.

Quit Snacking to Lose Weight

Most of us have been told for years to snack or to eat every couple of hours.

There may be certain medical conditions that require this but for most of us—we don’t need to eat every two hours.

In fact, if you eat enough of the right kinds of foods at your meals, you won’t need to snack at all. You won’t even get hungry between meals.

You know what makes you hungry between meals? Snacking on foods that raise your insulin and create additional cravings.

You know what used to leave me hungry? Eating cereal or oatmeal for breakfast.

Now that I eat eggs and vegetables, I don’t get hungry for hours! We’ve been conditioned that we need to eat “breakfast” foods in the morning.

You can eat whatever you want in the morning. Have some ground turkey seasoned like sausage if you want that breakfast taste. Or just eat leftovers from dinner the night before.

You can even just skip breakfast and have a longer fast.

The key is to eat real food in sufficient quantities with sufficient fat that you won’t get hungry.

Eat more Fat

Eating fat is not what makes you fat.

Yet, people are still loathe to give up the idea that butter, olive oil, and even animal fat is not what is making them fat.

It’s not! And the fact is that by eating more of the right kinds of fat with the right kinds of food, you may even lose weight.

I do want to note that things like cake or your typical fast foods are NOT the kind of fat I’m talking about. Bad fat combined with sugar or foods that act like sugar will not just make you fat, they damage your body.

The fat in your body is not your enemy. It actually is an amazing organ that is essential to your survival.

Good fats are good for your body and actually help your body do what it’s supposed to do. In case you aren’t sure of what good fats are, here are some examples:

  • Olive oil (I know you all know that one!)
  • Butter or ghee
  • Fats from animals that are grass-fed or pastured
  • Coconut oil and full-fat coconut milk
  • Nuts
  • Avocados

Here’s how to eat enough food at a meal to not need to snack. Fix yourself your favorite protein and all the vegetables, especially non-starchy ones that you want.

Have a little bit of starch, say a small sweet potato or some winter squash. Then add a tablespoon or two of butter, olive or coconut oil as well as some avocado. Add enough fat that it all tastes delicious.

I can’t tell you how many times I have seen women eating a big salad with their little bit of dressing on the side, dipping their lettuce gingerly into the dressing. Those women are hungry about a minute after they finish eating.

But add some chicken or eggs to your salad, along with a couple of tablespoons or so of good oil, and it will not only taste good it will keep you satiated until you are ready to eat again.

Cheese and dairy also have fat. Some people cannot tolerate dairy and if you are eating a wide variety of vegetables and protein, you aren’t missing out nutritionally if you can’t eat it. If you like it, it’s fine to have some with your meals.

Cook at Home

I recently heard that cooking at home is better for your health than any other change you can make.

From my own experience, I know that the more of the food I eat, that I prepare myself, the easier it is to maintain a healthy weight.

When I prepare my own meals, I know exactly what I am eating.

I know my ingredients. I control what goes into my meals. I know that I am eating the best protein I can find and afford as well as eating good-for-me fats.

When you eat out, you will usually eat more food and more of the kinds of food that cause you to gain weight.

Plus, I don’t know about you, but when I go out, my good intentions just disappear.

It’s much easier to be satisfied with wholesome food, when I’m at home. However, eating out can be fun and doesn’t have to be avoided.

Tip: I eat out twice a week, and I order what I want. However, I quit eating when I’m full. This is a great way to maintain your weight.

Use Intermittent Fasting or Time Restricted Eating

Despite the fancy name, this simply means having a period of time between your last meal of one day until the first meal of the next day.

I wrote about How to Get Started with Intermittent Fasting that includes more information and some cautions.

For me, I don’t eat after dinner and I wait until I feel hungry before I eat the next day. I like to have at least 12 hours between these meals.

Most of my clients do eat breakfast. However, they don’t eat after dinner, so they get a good fast.

I recently read a very helpful tip. Instead of setting an arbitrary number of hours to fast, you instead fast until you get hungry.

Depending on your job and lifestyle this can be super easy, or it can be challenging. I first discovered the power of this several years ago and wrote about it in Can You Lose Weight After 50?

I discovered on my own, through my own experience that when I was living alone, I tended to eat an early dinner and not eat until mid-morning. The weight seemed to just melt away.

Yet, it’s more than just my opinion. I’m seeing lots of articles and research about intermittent fasting these days.

Most things I’ve read recommend 12 to 16 hours between your dinner of one day and your breakfast the next day.

It’s easier than it sounds. Let’s say you eat at six tonight, then tomorrow you wait to have breakfast at eight. That is very doable! You can have an easy 14-hour fast and not give up a meal.

Some articles I’ve read say that doing just this one thing can help you lose a few pounds without even changing your diet at all.

Do These Weight Loss Tips Work?

In addition to this blog, I work with real clients. These tips work. Every single woman I work with is able to stop unwanted eating, create better eating habits, and lose weight too.

Losing weight is challenging. But when you have an effective mindset in place–it is so much more doable!

If you are reading this, right now, I’m thinking of YOU. I know how desperate many of you are. Nothing you’ve tried in the past is working and you feel like you have tried everything at this point.

I hear you!

The reason women decide to work with me is that I am a real woman. I am! And I have a lot of experience working with mindset and I understand a lot about how our bodies work.

I 100% believe that the only way we can take care of ourselves is by learning what is best with our own bodies. Dieting is not a solution on it’s own. Miracle drugs have horrible side effects and I believe will endanger your overall health. Do your research!

picture of author sara with the words: how I lost weight after 50 and kept it off for 7 years.

January 2024: I wrote this six years ago. Since that time I have spent hundreds of hours working with women on their own weight loss journey. To read my more up-to-date tips, go read this post too. It has an expanded version of the tips and they are organized to walk you through the process.

10 Powerful Tips to Lose Weight After 50

I wrote this post 6 years ago. In that time, I’ve maintained my weight loss and I’ve gone on to be a life coach for women. After hundreds of hours of working with real women, women who:

  • are in menopause
  • have tried every diet in the book
  • who never had weight problems until their fifties
  • who have battled up and down weight for years
  • who have been stuck for years
  • who can’t lose no matter what they try
  • who have thyroid problems
Picture of the author Sara sitting on the edge of a chair smiling

What I know now is that these tips do work. My clients who lose weight, usually incorporate several of these habits over the course of our work together.

Every woman I work with is unique and needs their own blueprint for weight loss, but in general these tips are the foundation and can be very helpful.

For example, it can take four to six months for the body to respond and there is a lot of mental work that goes into healing your relationship with food and your body. This is important to know!

But many women also start losing weight immediately when they start using these tips.

In most weight loss plans, most women give up within a few days or weeks if they don’t see the scales move. It takes time and consistency to change your body.

But the women who are successful focus on the following things first:

  • Eating enough at meals, which often includes eating more
  • Not snacking at night or between meals
  • Limiting sugar, foods with sugar, and processed foods
  • Eating based on hunger and fullness

I’ve begun to believe you have to convince your body to lose weight by building trust with it. You have to first NOURISH your body.

Without the love and trust in your appetite, food, hunger, and your body–these tips are just another diet and nobody needs that!

Your mindset, compassion for yourself, and patience will always be essential.

Here’s the thing. Most research states that only 5% of people that lose weight will keep it off. The diet industry is the biggest scam out there. If any other business had the same results we would never go for it.

Yet, almost every woman I know or have known, longs for a body that she doesn’t have. Diet’s promise you can have it if only you had enough willpower and discipline.

It’s all bullshit. Sorry but it is.

At the bottom of this post, I’ll give you a list of posts that can help with the mental mindset as well as more healthy actions.

Can You Lose Weight Without a Diet?

I write about weight loss as honestly as I know. I absolutely know you can lose weight without going on a traditional diet.

And you can eat a wide variety of foods. You can eat food you like every single day. In fact, I encourage you to only eat food you like.

I work every day with women who are in pain about their bodies and weight. I am able to help women change destructive eating habits and begin building healthy habits by first helping them build healthy thinking habits.

Being a bigger size is not unhealthy if you eat in a healthy way. Starving yourself, binging, and other destructive eating habits are much worse for your health.

Who Are These Tips to Lose Weight For?

I first wrote this post about four years ago. I still do these things as part of my daily life. However, I know that WHAT we do is only part of the equation. The thoughts and feelings that we have about ourselves are also powerful.

As a life coach I know that you can know all the things and not be able to do it. I also know that many women secretly overeat or binge and that just trying to change what you eat will not help.

You may feel like food controls you. You might feel like you can never stop over-eating or binging. Learning to have a better relationship with food is the first step.

If you are currently over-eating and/or binging, then I would start with the mindset posts I mention and link to at the bottom of the post.

Another diet will not be in your best interest.

If you feel like you don’t overeat and you still can’t lose weight, then some of these ideas may be helpful as they have been with me. They aren’t intended to be medical advice or the only way to lose weight.

I teach women over 50 how to stop overeating and start living a life they love now. It is possible to make peace with food, your body, and all your relationships with life coaching. Link to a free consult at the end of the post.

Picture of author Sara sitting on a staircase.
This grandmother is 60 now and loving it. I feel better about my weight and body than I ever did when I was younger.

Don’t Follow Old Advice About Losing Weight

Most of the advice out there tells you to create a “calorie deficit” to lose weight. Strictly speaking, this is not always true.

The types of food you eat and your timing DO matter for many of us. After age 50, we can’t depend on our old diet tactics of starving ourselves or working out extra hard.

And restricting food is the worst way to try and lose weight. Restricting only perpetuates the cycle of overeating/binging and then restricting.

Restricted calories and eating are what lead to binging and overeating. I recently wrote a post about how to lose weight without dieting that goes into more detail about that.

That old tired advice, that is often just regurgitated over and over is USELESS. You do not need to diet or count calories. You don’t need one other person telling you to create a calorie deficit!

I get it. These types of articles promise a quick fix–but they are not sustainable and they don’t address the whole you.

The you, that by birth is actually allowed to EAT food that you enjoy and in amounts that satisfy you.

I am a certified life and weight loss coach and I’ve been writing for midlife women for years. If there is one area where women consistently beat themselves up about–it’s their body and the food they eat.

I’m not going to add to that! You are already doing enough of that. I want you to delve deeper and really discover how beautiful you can look and feel. From the inside out!

I am 60 and I’m more comfortable in my body than I was in my thirties. Back in my thirties, I wouldn’t even put on a bathing suit! Now I can enjoy pool time with my kids and grandkids.

You don’t have to be skinny, diet, or deprive yourself to look and feel better.

Focusing on eating foods that are actually good for you makes all the difference. Some of the benefits of eating to nourish your body are that you skin looks better and your body feels better.

But here’s something else. You can eat foods that YOU like and enjoy and still lose weight. My clients plan for treats that they love and they have said bye-bye to any guilt.

I just wrote a post about 7 Diet Myths you don’t need to believe anymore.

This is really important. Making peace with food is the first and most important step.

Going on a diet without resolving your relationship with your body, the food you eat, and how you eat is just going to lead to more frustration!

If you only diet without changing your brain around food, weight, and your body–you will not be able to maintain the weight loss.

I’ve been using these tips since I was 53 to maintain my weight and to look the best I ever have.

Here is a recent comment from a reader who used these tips with success!

“I am 65 and have followed your guidelines of cutting sugar, walking daily and eating healthy for several months. I have dropped 25 lbs and feel better than I had in years. It’s a mindset and worth every minute of my life to feel this good.”

Another reader wrote:

I can tell you now that I follow its rules, and I haven't gained any weight. Thanks! In one year, since I discovered you and read your articles, I managed to lose an excess of 11 kg. And I keep trying. 

Way to go!

What You Need to Know About Weight Loss After 50

I wrote this post and all the posts on losing weight after 50, to help you discover a better way to not just lose weight but to regain your health and vitality in this part of your life!

We all grew up with the low calorie, low-fat, suffer to do it, diet mentality. That way never was effective and research now shows it is detrimental to health too.

We weren’t meant to starve ourselves, deprive ourselves, punish ourselves, or go hungry.

Eating is one of our most basic needs and is meant to nourish us, give us energy, and make us feel good.

When was the last time, you truly felt good about food?

My goal is to show you that you can eat real food, enjoy that food, and be a weight that you feel good at.

I also want you to enjoy the life you have right now. There isn’t another amazing life later–it MUST start right now!

Picture of Sara sitting outside. 7 easy tips to lose weight after 50

What Losing Weight After 50 Isn’t About

Losing weight isn’t going to solve your problems or make your life wonderful. But the process of losing weight can teach you a lot!

Being comfortable in your body is way more than your size. Diets don’t work–because even if you lose weight, you still have to deal with everything else in your life.

I’ve been at a size I like for five years–and I still have to love the reasons that I eat like I do! Since it is not a diet, there is no “end.”

Losing weight after 50 isn’t about hating your body. You may not even really need to lose weight. However, what we all need is more love for our amazing bodies, no matter what our size is.

Even though pretty much everything you read says you need to lose weight to be healthy, that is not true. Being healthy is based on many things and in many cases, your weight simply IS NOT one of them.

Getting thin with deprivation is not healthy.

Also, our bodies are much more than just a size or weight. Our true health and vitality comes from eating the best foods for our needs, in the right quantities, and at the right time.

These tips will give you some ideas about what you can do.

Your body may work a little different than mine and that’s fine. Keep in mind that this isn’t a diet and it never is going to end. The plan is to find something that you can do forever.

These will help you understand how your body can find a weight that feels good and will help minimize the psychological cravings too. I recommend that you try these and not worry about losing weight at first.

This is your time to learn to love your body and learn to truly feed it, maybe for the first time in your life.

Why These Tips to Lose Weight After 50 Work

These weight loss tips are based on science and research. Losing weight after 50 can be a challenge and it is not because you are lazy, unmotivated, or even that you eat too much.

Many women are confused about what to do but they know they need to being doing something.

The other day, I saw on social media, a guy, who was about 30, telling everyone what they need to do to lose weight. In my mind, I called BS.

Anytime someone tells you, that WHAT you eat doesn’t matter, they really don’t understand how our bodies work and what is best for us long-term.

And what works for a 30-something male, is probably not what you need!

As a certified weight loss and life coach for women over 50, I help women use their MIND to get the results they want.

Your Body Has Its Own Needs

Anytime someone says some version of the message, “Eat less and exercise more,” they also don’t understand how POWERFUL our brains are and how powerful our fat is.

Body fat has a mind of its own and it is way more powerful and stubborn than people give it credit for. Body fat is not bad either. Our body fat is an essential part of our body!

Anyway, what works for a 30-year old dude, is not necessarily the advice you want to follow!

And as you’ve probably figured out, what worked for 30-year old you, probably doesn’t work now either.

When clients come to work with me, they already are trying to eat healthy and look good. The problem is that the traditional methods and advice do not work for them anymore.

In addition, we’ve been taught that it is almost impossible to lose weight after 50 because of changes to our hormones and aging in general.

But I want to give you HOPE that it is possible and that YOU can become the best version of yourself.

As a companion post to this, How to Succeed at Weight Loss After 50 can give you more help and information.

One thing about eating this way, is that you will begin to look better. All my clients lose that worried, stressed look along the way.

Even before you lose weight, people will see it in your face and start asking what you are doing. Your skin and face will love eating like this!

It is NOT impossible to lose weight after 50 and it really is up to you to understand why what you’ve been doing doesn’t work and what you can do instead.

Is it Harder to Lose Weight After 50?

In some ways, yes BUT not because it is harder. You already know that what worked 20 years ago does not work now.

Every time you eat, your food affects your body in more ways than simply going through your digestive system and providing nutrition.

The food you eat, affects many different hormones. The master hormone is insulin, and it is responsible for fat storage and for regulating the hormones that tell you that you are hungry and when you are full.

Over time, your body simply cannot effectively handle the high amount of sugar-like foods (bread, pasta, grains, sugar) you eat and the around the clock eating most people do.

Your hormone insulin is the master hormone. When we overeat processed foods and foods high in sugar, our insulin does its best to clear the excess sugar out of our blood.

However, when we overeat these types of food, our insulin can’t keep up. That’s when you see weight gain, insulin resistance, and food-related diseases such as diabetes type II.

In fact, research shows that it is sugar and foods that act like sugar (refined carbohydrates) are the foods that cause weight gain and related diseases!

At that point, it may feel like everything you eat is turning into fat–even though you may not even be overeating. But dietary fat itself is not the problem.

Even a piece of bread or cookie a day can affect your weight.

These effects can be difficult to reverse. That’s why it can seem more difficult to lose weight after 50.

What happens is that the hormones that deal with your hunger, how you store and use fat, and how your body handles blood sugar all go haywire.

Your hormones quit working the way they were designed to work.

You eat more than you need. You don’t feel full even after you’ve eaten plenty. You feel hungry too soon and too often. Your body stores fat like crazy.

Does any of that sound familiar?

What you've been taught about weight loss is mostly wrong. Here are seven powerful tips to lose weight after 50. These will help you not only lose weight but look and feel better too.

In addition, diet culture promotes weight loss at any cost. That cost is usually being hungry, not enough food, and not enough nutrients. When women are “successful” with these diets, they often may become thinner but actually look worse.

You’ve also been sold a lot of fat-producing ideas. The grocery store is filled with food that is designed to override your body’s natural signals and that is making you gain weight like crazy.

Why We Get Fat

We get fat, when we eat when we aren’t hungry. We eat way too much and too often. And it’s not because we are bad people! Our bodies and brains are a little haywire around food.

This is because the food, that most people eat, screws up our body, our metabolism, and our health.

The good news is that being a healthy weight, looking great and feeling good is not impossible after 50 and I’ve got 7 tips to lose weight after 50 to get your started.

Is it too late to lose weight after 50?

These tips aren’t that difficult, but they may challenge your thinking. I used to think I couldn’t lose weight after 40! I was so wrong. Losing weight in my fifties changed my life.

Since then, I have grown so much more confident and my life has expanded in amazing ways. I used to think my best years were behind me. Again, I was SO wrong!

Picture of Sara in the park. 7 powerful tips to lose weight after 50

I’ve written over 40 posts on how to lose weight after 50! I’m excited to share a new page, where I’ve pulled my favorite posts and put them into an order that you can use to get started. Check out my GUIDE TO LOSING WEIGHT AFTER 50.

If you have given up, thinking you have seen your best days in the past, that will not help you a bit.

At 60, I really feel my best and I definitely look my best. I don’t look back at me at any age and think I looked better.

Okay, that might not be true for all of you. But still—I love that I can be over 50 and think it’s my best time ever.

The key to that sentence is that I think it’s my best time ever—I feel I look my best right now at this age.

I don’t have any assessment to tell me that. However, because how I feel about myself is reflected in my energy, in my eyes, in my attitude—other people seem to think so too!

And the other good news is that you don’t have to try and match any artificial expectations. You don’t have to be skinny.

You just need to be a weight and size that you feel good at. I don’t feel comfortable in a bikini, or really ANY bathing suit. But I can find lots of other clothing that makes me feel great.

If you feel overweight, even losing a size or two can boost your confidence.

If you want, pop over to my new 10 Powerful Tips to Lose Weight After 50

Easy Tips to Lose Weight After 50

Being a healthy weight really should not be hard. But in today’s world of fast food, convenience foods, and such, it really can be a challenge.

I encourage you to explore these ideas, experiment with them, and experience how you feel while doing them.

Pick one or two to do consistently for a few weeks. Then add another. Learn to really take care of your body for the rest of your life!

These tips are easy but weight can be hard to budge sometimes. Yet, it is possible and you’ll have to experiment to find the right combination for your own body.

Have Fun After 50!

Being over 50 doesn’t mean you can’t look great and have a fun life. I have two at-home businesses and I am an active grandmother.

Not only that but I have biked 143 miles through Vermont, hiked beautiful mountains, visited state parks, and roamed through NY wine region.

Recently (Oct 2020) I went to the Grand Tetons in Wyoming all by myself. It was a dream I’ve had for a while.

I hiked 14 miles over 3 days and got to see the most amazing views.

Now that I know what I’m capable of, I can’t wait to do more adventures!

I am in the middle of a 7 mile hike around the lake.

Get More Help to Lose Weight After 50

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How to Lose Weight Without a Diet

How to Convince Your Body to Lose Weight

How to Lose Weight Without Dieting

Diet Myths

Read This Before Your Next Diet

How to Stop Compulsive Overeating

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  1. Dar Kemp on December 28, 2022 at 12:34 pm

    I am 57 years old and have been overweight my entire life. I have tried everything and now being over 50 is so much harder, as well as all the conflicting information at our fingertips. I always seem to get started but them give up on myself. I am going to try your tips and read through all your posts. Thank you for posting these!

  2. Marisel Hernandez on October 13, 2022 at 9:29 pm

    Thank you! I really enjoyed reading this article and I hope to start again the right way after many tries and set backs. I will be 50 next years and I’m already feeling the menopausal symptoms. Sometimes you just feel like giving up, but reading this I know there’s hope. Thanks.

    • Sara on October 16, 2022 at 8:26 am

      I’m glad Tips to Lose Weight After 50 helped. It also takes time, compassion for your body, and just figuring out how to eat to nourish yourself.

  3. Diana on September 27, 2022 at 3:25 pm

    I am 55 and have been menopausal since I was 42. Prior to that I was always thin. I have been 20ish pounds over weight for years until recently, now I’ve been about 30 pounds over weight. I’m depressed, feel ugly, frumpy, and totally zapped of energy. I hate how I feel and can’t seem to snap out of it. My diet is pretty healthy. My biggest vice is bread-carbs. Pasta, rice, etc. I want to lose at least 25 lbs. I am 5’2” and probably 160. Read most of your article. Not sure where to start. Thanks so much!

  4. Kim on November 7, 2021 at 5:22 pm

    Hello, I’m 58 about to be 59 next month. I lost 30 lbs 2 years ado, but have regained 15 back in the last year. I let myself go free last November and never got back on track. I know I can do it, but it is a life style change and commitment. Not a short term diet or you will just have short term results.
    I eat well all day, and usually cave in for sweets in the evening after I’m home from work.
    I also wake up early 425am for nursing job, by 1030 am I’m hungry! I am out by 4pm. I start my morning with a premier protein shake with one cup coconut milk, high protein, low sugar. I’m going to reset my mind and thinking and read your article again and try this as a life style. Hopefully I can keep the sweets to special occasions. Not every day sugar buffet, as I know that is where my weight gain accrued. I enjoy walking both on the treadmill and outside weather permitting.
    Thank you for this post! 🌻

  5. Sandy on September 27, 2021 at 9:28 pm

    Hi! I’m 50 years old with prediabetes, HTN, and elevated LDL. I’ve tried Keto a few times, but never reaching ketosis. I’m afraid to go that far with an already elevated LDL. I feel like the fats contributed. My cardiologist is trying to get me to take statins and my primary says I don’t need statins right now. In your expert opinion and experience, could keto be the source of my elevated LDL or is that a myth? How can I reap the benefits of Keto without it affecting my cholesterol? Thank you

    • Sara on February 7, 2022 at 12:55 pm

      I don’t provide medical advice here. I share information that I’ve read and that I’ve tried myself. As far as keto goes, I don’t follow that way of eating and so can’t really say whether it is the problem or not. Healthy fats in moderation are not usually a problem for most people and don’t cause inflammation. Processed foods and sugar are more harmful and do affect your insulin. I sympathize since you are getting conflicting advice from your doctors!

  6. Susan on June 20, 2021 at 10:33 am

    I am 65 and have followed your guidelines of cutting sugar, walking daily and eating healthy for several months. I have dropped 25 lbs and feel better than I had in years. It’s a mindset and worth every minute of my life to feel this good.
    Thank you

    • Sara on June 20, 2021 at 2:09 pm

      Susan, THANK YOU for writing and sharing your story! I’m sure that will inspire others to try.

  7. Kimberly Ricci on May 8, 2021 at 9:55 pm

    Love this site. I will keep in mind all the advise and start a new me! Thank you so much 😊

    • Rosemarie Spiess on December 25, 2021 at 10:01 am

      Looking to lose 25 lbs. I am 58 yrs old. I workout 3x a week. Lift weights for 30 mins and try to walk or low cardio for 30 to 40 mins. Lost some inches but no weight.

      • Sara on December 26, 2021 at 6:57 pm

        Losing inches is awesome! Way to go.

  8. Robin on April 29, 2021 at 10:37 pm

    In 2011 I had to have a complete hysterectomy and have struggled with weight gain ever since. I will be 59 in June and I’m about 11lbs over weight. My clothing doesn’t fit anymore and I’m feeling discouraged about the way I feel and look. Just seems I have lost my motivation and will power,giving up hope of being able to ever lose this extra weight.

    • Sara on May 2, 2021 at 4:18 pm

      You are so much more than your weight! Find ways and reasons to love yourself right now, at the weight you are. Then if you still want to lose weight, you’ll be in a better place to do it.

      • Kate on June 2, 2021 at 12:51 am

        What do you typically eat each day for meals and snacks?

        • Sara on June 2, 2021 at 10:50 am

          Hi Kate. I have coffee with cream in the morning. I don’t snack. Lunch and dinner include a protein, some vegetables, and a couple of tablespoons of healthy fat such as olive oil, butter, or avocado oil. I make sure to eat enough that I don’t get hungry in between meals. Occasionally I’ll have cheese, rice, or some other treat. I keep it as simple and nutritional as possible.

  9. Prudence on March 15, 2021 at 7:43 am

    I’m 57 and have been active most of my life. I’ve never had to worry about weight issues, that is until I went through menopause. I have a good 15-20 pounds to lose.
    Every time I start exercising and eating better and don’t see any results, I get discouraged and give up. Recently, I started intermittent fasting (16/8). My eating period is 10a-6p. I’ve cut back on breads and cut out chips (my go-to snack) and have been exercising regularly (barre, Pilates and low weight bearing). Again, after 2months, I’ve seen no results and I’m so discouraged, I feel like what’s the point?!?
    Do you have any suggestions?

    • Sara on March 15, 2021 at 3:53 pm

      Hi Prudence, here’s the point. What you are doing is GOOD FOR YOU! Your health is much more than your weight. Do you feel better? Sleep better? This is not the time to give up. Instead, congratulate yourself on making so many amazing changes in your life. I’m truly impressed. I would recommend writing down everything you eat for a week or two. Every bite and every drink. That will give you some insight. Some changes are to cut out all bread for a while and see if that gets things moving. Be sure you are eating plenty of healthy fats and vegetables to make up for any processed food you remove. You’re doing great!

  10. Sandra on February 15, 2021 at 9:30 am

    Thank you for the article. I’m 63, Type 2, and 25 lbs to take off. 2020 had me having every test possible and last week got a clean bill of health. I can do the overnight fasting and prefer my first solid meal at around 14-15 hours. I am a coffee drinker. With Half and half. does that throw off the effectiveness of fasting. If so, is the “bullet coffee” ok (coconut oil or butter)?

    • Sara on February 15, 2021 at 7:20 pm

      Way to go on clean bill of health! That’s way better than a few pounds.

      I am a coffee drinker too. When I am in maintenance, I can have half and half with my coffee no problem. I love Bullet Proof products and use them daily. However, Bullet Proof coffee seems to cause me to gain weight, as in it breaks my fast. Keep a journal of what you have daily and see how it affects you.

    • Mia S. on February 20, 2021 at 8:12 pm

      I do think mind set is key to losing weight. I go a long and eat healthy for a few wks then it seems I get tired of thinking of what to prepare you really do have to stay ahead of the next meal and prepare . Last time I lost weight I did do it but I just felt like I was always thinking about food and what to prepare and always running to the grocery cause fresh fruit and vegetables don’t last to long .

  11. Andrea on February 4, 2021 at 9:48 pm

    Hi Sara. I’m 53 and over the last few years weight has crept up on me so fast. Its been a busy time but I’m so disgusted with myself. I need to lose 35-40 pounds. I have no energy. Just very disappointed. Can you please help me?

  12. Sharon on February 1, 2021 at 12:39 pm

    Hello Sara,

    My name is Sharon. I read and enjoyed your article. I am 60 years, and I have been a lifelong health nut for over 40 years.

    I have committed to the 5 bullets for weight loss after 50 that you shared.

    The biggest problem I have with being healthy is heredity. I have inherited some things that I don’t want, like food allergies.

    Thanks for your time,

    • Sara on February 2, 2021 at 1:17 pm

      Hi Sharon, Hi sister health nut!

      My body has bad reactions to wheat and that actually helped me lose weight since I couldn’t eat bread. There are definitely challenges to overcome for all of us! Wishing you all the best. Sara

  13. TERRY RENO on January 31, 2021 at 11:03 am

    Your article has really inspired me! Since Covid I have been working from home and it has been super stressful. I have gained 8 lbs and feeling very uncomfortable with the extra weight. I have always been in great shape and have been blessed with two grand babies this year. At 60 years old I want to be my best for them and want to get back to where I was a year ago. Thank you!

    • Sara on February 2, 2021 at 1:21 pm

      Hi Terry,

      Congrats on the grand-babies. That will be so much fun for you. Eight pounds is totally doable! But be kind to yourself. This past year has been hard on all of us and our bodies. We literally don’t/can’t move as much when we are more limited in where we can go. I’m dealing with this too and wish you all the best! Sara

  14. Janette on December 28, 2020 at 6:31 am

    I’ve tried some of the things you wrote about already so I think it’s good information. But why Sara why are fruit smoothies on your list of too sugary? I love my frozen blueberry and strawberry with an orange and low fat yogurt smoothies! And I love my oatmeal (never instant) for breakfast with a banana and cinnamon! I’m not an egg person 🙁

    • Sara on December 29, 2020 at 11:31 am

      Great question! Most green smoothies have too much sugar. Also things like low-fat yogurt and oatmeal can be a problem for some people. If your weight is where you like it and you aren’t having health problems, the amount you are drinking/eating is probably fine. If you can’t lose weight and you want to, then those are areas to reconsider. Even foods such as fruit, low-fat yogurt, and oatmeal can cause a spike in insulin that causes fat storage.

  15. Angela on November 11, 2020 at 7:09 pm

    This sounds great but I am hypoglycemic so I’m supposed to eat small snacks and eat before bedtime to regulate my sugar. I only want to lose ten pounds and maintain it off. Just struggling because of my sugar problem.

    • Sara on November 12, 2020 at 7:56 am

      You should definitely follow the medical advice for your condition. Overall health is way more important than a few pounds. If you don’t already, you could try walking or yoga. Walking and yoga help me feel and look thinner when I do them on a regular basis.

  16. Tammy on October 12, 2020 at 5:49 am

    Love this article, I have struggled with weight most of my life I will be 55 in Dec. and the weight is harder to get off each year. I can use any advice you may have, seems like I’m stuck and then it becomes depressing .

    • Sara on October 12, 2020 at 6:39 pm

      Hi Tammy,

      Our bodies are complex and it can take some experimenting to figure out what is right for you. But when you get it figured out, it will work!

      • Juanita on December 27, 2020 at 3:13 pm

        I really enjoyed reading this article! I have struggled with weight loss for much of my life and I’m starting to feel like I should accept this is how my body is. I’ve tried every diet out there only to be disappointed with weight coming back. I’m vegetarian and struggle with what to eat as well as eating things that fill me up, keep weight off and tastes good. Your straightforward advice is well received! Thank you

        • Sara on December 29, 2020 at 11:33 am

          To fill up, add more healthy fats and oils to your non-starchy vegetables. That can help a lot with hunger and make your food taste good.

          • Laura on May 28, 2021 at 4:15 pm

            It’s so cool to find someone that thinks like me! This is how I stay thin at 67. It takes conscious effort. I have strict limitations on sugar. I eat vegetables or berries at almost every meal. I focus on getting enough fat and protein at every meal and keep my bread, potato, pasta, and corn carbs to under 80 grams/day. I eat between 9 am and 6 pm. If I do most of these things most of the time I stay a very good weight. It really is all about keeping your insulin levels low enough (not eating sugar and limiting starches) so you are not storing fat and giving yourself enough fasting time (not eating at night) so you can burn fat. And daily walks, yoga, Zumba, bike rides, and swimming helps a lot.

          • Sara on May 30, 2021 at 10:22 am

            Hi Laura, thanks for sharing your experience about staying thin after 60, I know it will be inspirational to women who read it.

      • Ruth on December 29, 2020 at 1:10 am

        I love this.Am sure of making some changes in my life.

  17. Tina kurtenbach on October 12, 2020 at 5:22 am

    Wow I do everything you have suggested for years and actually started the fasting part. I’m 49 and it’s been harder especially since covid. Most of the time it’s really about behavior and mind set. Excellent advice! You couldn’t have said it better. I esp agree with the mind set part, traditional breakfast and not killing your self to achieve goals

    • Sara on October 12, 2020 at 6:41 pm

      Hi Tina,

      Mindset is such a big part! But also not eating the kinds of things that make us want to eat more.

  18. Yissel on August 7, 2020 at 12:18 pm

    Love your article, since all this covid started I have put on a lot of weight and just turning 50 has been harder to take the weight off, I have been trying however some of the foods I eat do have sugar and after reading your article it makes since why the weight is not coming off, I will definitely follow your tips. Thank you 🙏🏼

  19. Kathy on June 15, 2020 at 4:14 pm

    Thanks for the clear information. I love that you have solutions and ideas to many issues.

    • Sara on June 15, 2020 at 8:30 pm

      I’m glad it helped. Thanks for stopping by!

  20. Janice on June 2, 2020 at 9:29 pm

    Great Post! Never tried fasting but I am willing to give it a try. Will definitely be a challenge for me because of my work schedule, I work the second shift.

    • Sara on June 15, 2020 at 8:31 pm

      If you can find a way to make it work with your schedule, you may love it. It makes life so much easier when you are only preparing and eating two meals.

  21. Susan on April 30, 2020 at 7:38 am

    Great article! I feel like I’ve gained 15 pounds since this virus started from stress eating. I’m desperate to drop this weight. Your article has really motivated me.

    • Sara on May 4, 2020 at 9:42 am

      I’m so glad. It really is possible!

    • Phyllis on May 26, 2020 at 9:33 am

      Enjoyed reading the article. It helped motivate me to get off the couch and start moving. Also do to re-examine the food’s I’ve been consuming while sheltering at home. I am making the commitment to getting healthy.

      • Sara on May 26, 2020 at 9:13 pm

        That’s great! Thanks for sharing.

    • Connie iveson on April 3, 2022 at 9:15 am

      Hi Sara, been reading your advice & comments with anticipation. I have been struggling with my weight for while now, weight has piled on during lockdown but I do realise it’s my bad eating habits, but I do like fruit & fat free yoghurt & always thought this was healthy eating????
      I have tried fasting before & it worked for me but I will struggle with meals & variety, I do eat far to many sugary foods, biscuits, cake etc, I’m heading towards 65 in May so will I be able to achieve this

      • Sara on April 10, 2022 at 11:20 am

        Everyone is different and foods can affect us different ways. There is definitely room in your diet for yogurt and fruit. Be sure and read my new post How to Stop Compulsive Eating. Sugary foods can be eaten but they can also cause problems.

  22. Mariana Knifer on October 25, 2019 at 10:49 pm

    Great post! I’ve been listening to “2 Keto Dudes” podcasts and your post follows their advice very closely. I hope many people see this and take the steps to changing their eating habits and choices for the better! Well done.

    • Sara on October 27, 2019 at 4:32 pm

      Mariana, thanks for the note. I will have to check that podcast out.

      • Kathy on February 14, 2021 at 10:11 am

        You have really opened my eyes! Just turned 60 and the extra 15 lbs won’t go away I go to gym everyday and kind of watch what I eat, but I am a night eater!! I must wake up 3-4 times a night and snack!!! I’ve done this the past 15 years with not many consequences until now!!! I will stop the night snacking and comment back to you how it’s worked out for me!

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Hi, I'm Sara Garska and I'm so happy you're here! Big changes can happen with a shift in thinking. Over time, you transform your life into the one you always dreamed of having. As a certified life and weight loss coach, I can help you create a life you love. Click here to schedule a free 50-minute coaching session.