Can You Lose Weight After 50?

Like this post? Share it with your friends...

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

April 2024 Update: I feel like this post changed MY life. When I first wrote it, I was only trying to provide some hope to women who had given up hope.

I didn’t even know if I could sustain my weight loss but I was determined to learn what worked and what didn’t. Oh, and I was also determined to never diet again!

In the years since, I have learned more and spent hundreds of hours talking to women about food, their weight, and their bodies.

I am a professional life coach who specializes in helping women over 50 lose weight without dieting, restricting, while eating the foods they love. It is possible my friends.

My clients range from 48 to 70 and they are all losing weight while still enjoying desserts, pizza nights, and going out.

Is it Harder to Lose Weight in Midlife?

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 originally wrote this post eight years ago. After having been a size fourteen for a decade, I lost about 25 pounds and was suddenly in a cute body.

In some ways, I look better after 50 than I ever did–I’m 61 now. I went from being 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 eight years. In addition, my face is smooth, my hair is luxurious, and I have much more energy and zest for life.

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

  • creating healthy eating patterns
  • reducing or eliminating cravings
  • nourish my body in a way so that I rarely feel hungry
  • only eating foods I like
  • not trying to be perfect

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 17 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.

That all changed when I was 53. I had been a healthy eater for decades and I wasn’t even an overeater but the weight stayed on. I couldn’t seem to budge it.

Then everything changed. I finally cracked my personal weight loss code.

On the eve of turning 60

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.  These foods aren’t healthy and they don’t help with weight loss. At all.

How I Eat to Maintain My Weight

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!

I detail my process in this post: 10 Powerful Tips to Lose Weight After 50. But here is the basics of what I do.

  • No snacking
  • Eliminate as much sugar and processed food as possible
  • No eating at night
  • A 12-15 hour break from eating each night. From dinner to first meal of the next day.
  • Eat balanced meals of protein, carbohydrates, and healthy fats.
  • Waiting to eat until I’m hungry, stopping when I’m full.

How I Lost Weight After 50

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 be a size eight. In fact, I had never been that size since high school.

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.

For the past three years, I’ve also been life coaching and working with women one-on-one to help them have a great relationship with food.

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
  • Extras in limited amounts: grains, beans, nuts, and sugar

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.

Each woman I work with is different in how many of these types of food they can eat. There isn’t one amount that works for everyone. Your body will let you know as you learn to work with it.

Also, I avoid eating or drinking artificial sweeteners, diet drinks of any kind, or low-fat products. These things don’t provide nourishment and are damaging to the body.

Perfect Will Not Help You Long-Term

There is this idea that we have to eat perfectly for our weight loss efforts to work. I will say, based on my experience, aiming for perfect usually backfires.

How many times have you tried to lose weight and when you give in and have something off your plan, you go off your plan for the rest of the day, the week, or even forever.

Here’s what is way better than perfect.

Eating foods you like. Eating real meals that fill you up. Planning for special occasions, vacations, busy times at work, and other times that come up.

In my process, we plan for not perfect eating.

Here’s the thing, you will have more peace and success when you allow for and welcome the not perfect aspects of your eating.

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 two or three miles a few times a week. I don’t run or even walk particularly fast. However, I am very consistent.

In addition, I do 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.

Exercise should never be used to punish yourself for overeating or to earn the right to eat. Exercise should and can be a pleasure, a way to release tension and be fully in your body.

How to Time Eating

In the list of tips I always give for weight loss, the timing of eating is the most important action. All this means to me is no snacking between meals and no eating after dinner.

Most women over 50 can get enough nutrition in their two or three meals to get them through the day. In fact, if you struggle with snacking, I recommend eating more at your meals. Eating more means more protein, more vegetables, and more healthy fats.

So before you decide to give up any of your snacks, look at your meals first. It’s so much easier to say no to a snack or resist a craving when you aren’t hungry.

Speaking of being hungry, another big tip is to not eat until you feel in your body, the signals of hunger. You will get that empty feeling and that will be your sign that it’s time to eat.

When you don’t eat until you are hungry it is much easier to stop when you are full.

In the beginning don’t stress too much about how much you eat at your meals. If you eat when you feel hunger, stop when you are satisfied, and don’t snack, you’ll be fine.

You may lose weight just with that. You may not. But mostly likely you will not gain. And in my book, not gaining is a WIN!

Picture of woman standing in a doorway with the words: Can you lose weight after 50?

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.

But you don’t have to eat perfectly!

Perfect is not the goal here. Besides, perfect doesn’t exist and trying to eat perfect can cause its own problems.

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.

Like this post? Share it with your friends...

Keep showing up my friends,



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.

Ready to find out more?

Schedule a free consultation today.


  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. 🙂

Leave a Comment

Coach with Me!

Picture of Sara


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.