Tips for Losing Weight from 50 or 60

Tips for Losing Weight from 50 or 60

Most weight gain occurs after age 50, this is usually due to a decrease in healthy eating and exercise habits.

The good news is that these habits can be reversed. You can lose weight, regardless of your age. That’s why in this article we offer you some tips to lose weight after 50 or 60.

Staying Active

Staying active, beyond the daily chores at home or with the family, is extremely necessary. Feeling capable of starting the day with activities that multiply the energy of our body, will make us feel dynamic and not at all alien to a proactive and happy existence.

For this reason, health specialists are inclined to always favour the miraculous power of exercise

Staying active

It is important to choose an activity that is physically intense but that can be done in a way that encourages enjoyment, as you get older.

A good recommendation is at least 30 minutes of daily physical activity. To do this, choose an activity that you enjoy such as walking, cycling, swimming or even gardening, if you like. The idea is to activate the body, release endorphins, fight stress and avoid carrying extra kilos.

Age should never be an excuse to do sport

Strength Training

Another good trick for losing weight from the age of 50 or 60, is to do weight or resistance training exercises for 30 minutes at least three days a week.

Increasing muscle mass through strength training also helps improve balance and helps reduce the decline in bone strength. As with aerobic exercise, any strength training is better than nothing, so look for activities that fit your lifestyle.

Everyone should do it at their own pace, you are not going to participate in the Olympics but if we want to work our muscles, we must remember that at that age we experience a decline in muscle mass

Strength training

Strengthening muscles keeps the metabolism up, which is an excellent trick for losing weight from the age of 50 or 60

We must remember that people who lead a sedentary life not only gain weight as they age, they are also at greater risk of heart disease and diabetes.

Ageing should not by synonymous with disability

Taking care of your diet

“…Someone said, quite rightly, we are what we eat…”

For this reason in the world of food, the most common and effective recommendation is to keep an eye on what you eat.


Obviously, taking care of our diet is essential during all stages of life, but during this period it becomes very important

Although a person between the ages of 50 and 60 is not an old person, they are a human being who has travelled what they call “halfway”, it is the moment when one looks back and reflects on what has been achieved and what has not, for this reason, as we spoke earlier, it is crucial to feel healthy.

Exercise and Diet in Older People

More fruit and vegetables

Another good tip for losing weight from the age of 50 or 60 is, apart from daily physical exercise, to eat fruit if it is fresh, all the better. Also vegetables, whole grain products and lean meats, such as skinless chicken.

Foods that are highly processed, high in sugar and fat, are no longer appropriate at this interesting stage of life, so it’s best to eliminate their consumption, if not completely, to reduce them significantly from the diet.

Let’s remember that those with little or no nutritional value are much more easily stored as fat in their body and we don’t want that


Nutrient-rich foods also help reduce the risk of heart disease, diabetes and cancer

We assure you that it is a good trick to lose weight from 50 or 60, opting for foods rich in fiber, and containing a high nutritional density, these slow down the digestive process, prevent you from being hungry (greater satiety) and increase the metabolic rate

Increased Frequency of Small Meals

Another trick to losing weight from the 50s or 60s, although it really should be extended to all ages, is to eat several small meals during the day instead of three large ones.

This advice is more relevant than ever at this time because as you get older, the digestive process slows down a bit, and eating several small meals helps overcome this problem


In addition, eating several times a day keeps your blood sugar level balanced so you don’t end up hungry due to low blood sugar

Portion sizes should be monitored, many people consume up to 50% more than the recommended daily calorie intake. Read labels carefullyand never eat directly from the bag or box because it is very easy to keep eating more than we should

After Menopause, Increasing Care

You have to be careful, after menopause you should follow the tricks to lose weight between 50 and 60 years old, because the hormonal changes suffered during and after this process guarantee that a high calorie diet and little or no physical activity generates a significant weight gain.

Another reason to follow the advice we have proposed is that in post-menopausal women the metabolism slows down and more fat tends to be concentrated in the hips and legs, as well as in the abdominal area.


And remember that being overweight in turn causes many other diseases, such as heart disease

As a general recommendation: for women over 50 years old, it is necessary to include foods that contain about 1,500 calories per day. If it is for sedentary women, the objective of 1,200 calories per day is the most appropriate..

Therefore, if you are a woman over 50 years old and overweight by more than 5 kilos, look for a guide like this and put yourself in the hands of a specialist. You won’t regret it


  1. “Los 50 mejores consejos para adelgazar” Lange Elisabeth
  2. “Adelgaza para siempre de forma fácil, saludable y definitiva” Ángela Quintas
  3. “Fundamentos de nutrición y dietética. Bases metodológicas y aplicadas” Martinez Portillo. Editorial: Panamericana
  4. “Aprende a comer y a controlar tu peso” Dr Antonio Escribano. Editorial: Espasa
  5. “Cuando la comida es más que comida” Roth Geneen – Books4pocket

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About María José García
María José García
María José has been linked to sport since she was a child when she entered and even competed in various sporting disciplines, such as skating, swimming and gymnastics.
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One comment
  1. Great! Thanks for sharing this information.
    I appreciate it and very useful.
    Thank you for sharing with us and Keep Sharing.

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