Can You Lose Weight After 50?

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Can you lose weight after 50? The short answer is YES, you can lose weight after 50 and even during menopause.

Losing weight at ANY age can be difficult—our bodies fight us on it. But when you work with your body, you can lose weight and still enjoy amazing food!

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.

I wrote this post because after I turned 50, I found myself with the cutest body I have ever had. Period. Can you lose weight after 50? Yes!

In some ways, I look better after 50 than I ever did. I went from a woman that didn’t wear a bathing suit, a dress, or even shorts for 20 years, to someone who is comfortable in her body.

In the time since I’ve turned 50 and I lost weight, I have maintained that weight loss for almost four years. In addition, my face is smooth, my hair is luxurious, and I have much more energy and zest for life.

I wrote this post because after I turned 50, I found myself with the cutest body I have ever had. Period. Can you lose weight after 50? Yes!

Losing weight after 50 was not just about being thinner; it literally helped me create a life I love!

Key for me has been finding ways to

  • increase my metabolism
  • reduce or eliminate cravings
  • nourish my body in a way so that I rarely feel hungry
I wrote this post because after I turned 50, I found myself with the cutest body I have ever had. Period. Can you lose weight after 50? Yes! Here's what I did and what you can do too.

Losing Weight After 50

I’ve never been a dieter. In fact, the few times I managed to lose weight, I started gaining it back almost as soon as I reached what I thought was a good weight.

Not only that but I usually gained a few extra pounds after going back to my original weight!

I’m sharing my story because I had accepted that I was never going to lose weight and had made peace with that fact. I still ate good and exercised but I had no plans to ever diet again.

I had done Weight Watchers about 10 years ago and that was the LAST TIME I ever planned to diet.

While I did get thin with WW, by the time I was at my goal weight, I never had enough points to eat REAL food!

I was living on fake, no-fat foods and I was always hungry.

I quickly put all my weight back on! And there I stayed for 10 years or so.

Eventually, I did lose weight when I was about 53. It was almost by accident. I quit eating heavy dinners and I didn’t snack at night and the weight started to come off naturally.

While I do enjoy my new size. It hasn’t solved all the problems in my life or changed my overall happiness but I certainly feel more comfortable and enjoy my clothes more.

Why Weight Loss is Difficult

Our bodies and our weight are such huge issues for us women. I wish we could just BE.

But unfortunately, because of our current food culture and the American diet, it’s almost impossible for people to have a normal fit body.

Add to that, there is so much information and misinformation that confuses the whole thing.

The fact that people order “diet” drinks or low-fat food in an effort to be healthy is just sad. 

I’m going to share what’s working for me. If any of it resonates, try it out.

To some extent, I eat and drink what I want. That doesn’t mean it’s a free-for-all in the eating department.

Despite all the things I do allow myself, I also restrict a few things and I did that long before I ever lost any weight.

I’m careful about what I eat because I want to not just look good; I want to feel good. I feel like I’m in the prime of my life and I want to enjoy every moment!

Losing Weight in My Fifties

Several years ago, I was heavier. I was heavier through most of my forties and the first couple of years after turning 50.

I really believed that my weight was at the lowest it would ever be and the best I could hope for was to not get any bigger.

Boy, was I wrong.

It happened in the beginning by accident. Living alone the pounds began to drop off. Since I wasn’t dieting and I wasn’t weighing myself, I didn’t even notice it at first.

It wasn’t until I had to buy new pants that I realized I must have lost a significant amount of weight. That was in January 2015.

I was surprised to have lost the initial weight but I didn’t hate the fact that it had happened.

I hadn’t thought that I would ever see that size again. So, I began to pay attention to what I was doing in the hopes of keeping the weight off.

Thin Doesn’t Mean Healthy

Truthfully, I suspect that being too thin is as bad as being too heavy.  There is a wide range of healthy weights and sizes for sure.

While I am the thinnest I’ve been as an adult, this time I eat plenty of fat and real foods. I am solid. I don’t feel frail. I lost the weight evenly and proportionately.

The basis of my success is working with my body so that it doesn’t get hungry, cravings are reduced or eliminated, and I can have splurges now and then.

To learn to eat that way, I began with a Whole 30 a few years ago. Read here about How Whole30 changed my life.

How to Get Rid of Cravings

I know because I avoid sugar, wheat and other grains, and pretty much all junk food, it might seem that I’m extremely restrictive and disciplined.

Not so!

What I’ve discovered is that by not eating those foods is that I don’t get cravings and when I’m eating nutritionally dense foods and plenty of fat, I don’t get hungry.

When I really looked at what I had changed about the way I ate, I discovered three other changes I had made. 

They are each important and when I don’t do these, I can see and feel the difference. Here are my three additional weight loss “secrets.”

Foods that Help with Weight Loss

I truly believe that eating a real food diet is key to staying healthy and functionally fit. I also eat the way I do in the hopes of preventing diabetes or other diseases. And I didn’t want to get any bigger!

Foods I eat for weight loss

  • Proteins: grass-fed beef, chicken, eggs, some pork and turkey
  • Vegetables: all non-starchy kinds, as much as I want
  • Vegetables: starchy kinds, a little with my lunch or dinner
  • Fruits: one or two small portions a day
  • Healthy fats: coconut oil, olive oil, grass-fed butter, avocado, nuts, at least 1 TB per meal plus what I use for cooking

Foods I Avoid to Lose Weight

I avoid wheat and sugar as much as possible. This means very little bread, pasta, crackers, cake, cookies, candy, bagels, etc.

When I discovered how good I felt not eating wheat–I gave it up for good. In addition to being irritating to the body, wheat also acts like sugar in the body.

Like sugar, wheat spikes your insulin, causes inflammation, and feeds cravings. I avoid most other grains as well.

I NEVER eat or drink artificial sweeteners, diet drinks of any kind, or low-fat products. These things don’t provide nourishment and are damaging to the body. I’m able to avoid them 100% of the time.

Exercise to Help with Weight Loss

Okay, the first one isn’t really a secret. Everyone knows that you need to exercise. But here’s what you might not have known.

It doesn’t have to be unpleasant and you don’t have to run. I love to walk and that is my favorite exercise.

In addition to walking, I like to do shorter high-intensity workouts about three times a week to tone up everything else.

I walk three miles a day almost every day. I don’t run or even walk particularly fast. However, I was very faithful and got out there and did it pretty much every day for an hour.

In addition, I did some toning and stretching a few days a week. Again nothing heavy duty, just some exercise routines I did that I enjoyed that made me feel good.

Intermittent Fasting

Yes, I gave up breakfast. It seemed weird at first but now I love how alert and focused I feel in the mornings.

At my weight, I can have some half and half with my coffee in the mornings.

I try to keep my window of eating down to eight hours a day and fast, except for coffee and bone broth during the rest of the time.

While intermittent fasting may seem like the newest diet fad, it has some solid research behind it.

It is a way to help your body repair and get healthier, while at the same time, helping you maintain a healthy weight.

Eat Light in the Evening

The third thing was something I hadn’t planned on doing but it happened and now it’s something I realize makes all the difference.

I eat lightly in the evening and it IS the single most significant change that affects my weight.

In fact, when I eat too many dinners out in a week, I quickly gain weight.

It’s not that I can’t eat at night. I do eat a meal in the early evening. But it’s usually a light one rather than a big heavy meal.

I try to eat just enough to satisfy my hunger and to keep me from being hungry later. Since I eat a heavier lunch, I’m not super hungry at night.

I didn’t realize how important this habit was until my mom visited for five days. We had a great time eating out and eating with my kids. We had huge wonderful dinners every night.

After she left, I weighed myself. I had gained 9 pounds during the five days she was in town.

Crazy! It took a bit longer than 9 days for the weight to drop back off but it did eventually melt away when I wasn’t eating out every night.

Even though my brain still wants to eat more; I’m not actually ever hungry. The trick is eating enough of the right things but not too much.

Can You Lose Weight After 50?

Can you lose weight after 50? Definitely.

Weight aside, exercise and eating real food just makes sense. I love real food and I’m passionate about cooking and eating it.

Yet, I still find it difficult if not impossible to eat perfectly. That’s why I’m also passionate about finding ways to reduce cravings and hunger and increase my metabolism.

Working with your body and not against it is definitely key to a healthy body weight.

To make changes like this, it is helpful to get help and support. I love helping women change how they eat and create lives they love!

You don’t have to change everything overnight either. Gradual changes over time will add up to habits that will last a lifetime.

Click above to schedule you free discovery call to see how I can help!
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I'm a certified life and weight loss coach who helps women feel better and get the most out of their lives! The process of life coaching teaches you to love yourself and gain self confidence in a safe effective way.

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  1. Linda on August 29, 2020 at 8:28 am

    I have a medical condition which limits my movement. Is fasting with just coffee and water till dinner good? Can’t walk in the city right now. Can I exercise? Does it get belly weight off?

    • Sara on August 29, 2020 at 5:16 pm

      I would run everything past your doctor–that long of a fast isn’t really necessary for losing weight. I eat two meals a day with bone broth and coffee in the morning and get plenty of fat, protein, and vegetables at my meals. If it’s too hot to walk, you could look for more gentle exercise that you can do inside.

  2. Suzanne on February 4, 2019 at 12:25 pm

    Could you give an example of what you eat for a light dinner or something small you eat at night and approximately what time ?


    • Sara on February 4, 2019 at 2:07 pm

      Sure Suzanne. Usually I will do some kind of protein with some vegetables and enough healthy fat to keep me comfortable until morning. I will make a salad and put chicken, nuts, olives, and avocados on it with olive oil and Balsamic vinegar. Sometimes just chicken with steamed or roasted vegetables. I love stews and chilis and will have a bowl of that. Sometimes I will just have some cheese, olives, and nuts if I’m too tired to cook. I’m more of an assembler than a cook in the evening. If I cook, I make enough I can eat it for a few days. If I can, I like to eat by 7. That’s not always possible because of my work though, but I can usually eat by 8. Whatever I do, I like to eat on real dishes, sometimes with a glass of wine, and truly enjoy the experience. Hope this helps!

  3. Julie on October 3, 2018 at 1:17 pm

    I turned 60, broke my foot, gained weight waiting for it to heal right. The therapist suggested riding my bike, so I did. I love it, but after a couple close calls I decided to ride in my basement. I bought a bike lift from REI and ride almost everyday from 45 – 60 minutes. I have lost the broken foot weight and then some. I had quit sugar 35 years ago when I found out I was prediabetic. Well we won’t mention the Gelato in Italy or Argentina, but even then just a little. It’s poison to my body. I feel wonderful, I have fibromyalgia and 3 ruptured discs in my neck. Yes I have pain, but after being on my bike the natural endorphins kick in and I am pain free for the rest of the day.

    • Sara on October 4, 2018 at 9:10 am

      That’s a great idea about the bike lift. I live in the city and I get too intimidated to ride sometimes even though it would be helpful to ride more. I agree about sugar but gelato in Italy? That’s gotta be good for the body & soul! Thanks for sharing your experience!

  4. Lisa on June 27, 2018 at 11:36 pm

    So helpful. Thank you.

  5. Kitty Garland on March 29, 2017 at 4:02 pm

    In my early 40s I was divorced and promptly lost ~15-18 pounds. I attribute this weight loss to cutting out carbonated beverages (ie – Cokes). It’s amazing how much sugar is in those things. I always hated the way they blew me up and made me feel like I would explode. I decided that if I wasn’t enjoying it, why continue to consume them? I enjoyed my “new” body because it was the thinnest I had ever been in my adult life.

    Now that I’m well past the 50 year threshold the weight has unfortunately crept back on. Recently I’ve begun to take stock of what has caused it and I believe your observation of large meals in the evening is a big part of the problem. I also believe that wine, at least for me, has contributed to the pounds increasing as well because of the sugar in them. I’ve also slacked off on the exercising.

    I am inspired by your story and am determined to make those changes that will hopefully help me to loose the weight. I want to do this not just to look better, but mostly to feel better. It’s not great when you feel squeezed into your clothes or get winded walking up a few steps.

    Thanks so much for the info and inspiration!

  6. barbara schwiebert on October 25, 2016 at 8:42 am

    You mentioned that you still drink wine. How often?

    • Sara on October 25, 2016 at 10:58 am

      Hi Barbara. I have a fairly active social life–so a few times a week. I don’t find wine affects my weight at all. I’m NOT saying it’s a health food or anything like that. It still affects sleep and energy. Because I eat pretty clean, it doesn’t seem to trigger any bad eating.

      • barbara schwiebert on October 25, 2016 at 12:10 pm

        Thank you for your response. I agree. I don’t think wine affects my weight either. If I could ask one more question? Do you think that it will have an adverse affect when trying to lose weight, though?
        Thank you again.

  7. Sara on May 9, 2016 at 8:21 am

    Glad to provide some motivation. Enjoy the walking!

  8. Sandi Schetter on May 7, 2016 at 1:37 am

    I enjoyed your testimony and may apply some of your tips in my life. I have recently started walking and doing aerobics. I do feel better, but then it got chilly again here in NC so I got lazy and decided I’d rather stay indoors on my recliner with a blanket and lifetime movies. You have definitely motivated me to get out of my recliner and walk. Love your blog!!

  9. Rev on May 6, 2016 at 10:46 am

    Thanks for the hope! It’s so easy to blame “being over 50” as the reason. I have switched to smoothies for breakfast now need to add walking. Loved your post.

    • Sara on May 6, 2016 at 4:23 pm

      Adding walking is great as it has so many benefits in addition to helping to lose or maintain weight. Thanks for the comments and I wish you all the best!

  10. Jeanine @ The Storybook Healing Blog on May 5, 2016 at 2:11 pm

    Well… I’m not ready to give up the things you have given up. So no luck there. But perhaps, I can try adding a walking routine. I had one for a while there last summer & fall, but I got bored. Maybe I’ll try again.

    • Sara on May 5, 2016 at 8:38 pm

      I totally get that–I just wanted to share what finally worked for me. It might not be for everyone that’s for sure. Thanks for reading and commenting.

  11. Bryce Rae on May 5, 2016 at 1:13 pm

    I like the word “moderation” . Everything in moderation. There isn’t a problem with eating takeaways, drinking alcohol. As long as it’s in moderation.

    • Sara on May 5, 2016 at 8:34 pm

      Thanks for the comment! Some things didn’t work for me in moderation and I do exclude them. As noted, I do include wine in my diet. 🙂

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Hi, I'm Sara Garska and I'm so happy you're here! My Think Big Life began shortly after I turned 50. Big changes can happen with a small start, an adjustment of thought, or a simple process. 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.