Tips to Lose Weight Starting at 50 or 60

Most weight gain happens after 50 years old, usually because of a drop in healthy eating and exercise habits.

The good news is these habits can be turned around. You can lose weight, no matter your age. That’s why in this article we share some tips to lose weight after 50 or 60.

Stay Active

Staying active, beyond the daily chores at home or with family, is super important. Feeling ready to take on the day with activities that boost your body’s energy will make you feel dynamic and totally connected to a proactive and happy life.

That’s why health pros always lean towards highlighting the miraculous power of exercise

It’s key to pick an activity that’s physically engaging but also fun to do as you get older.

A solid recommendation is at least 30 minutes of physical activity daily. Choose something you enjoy like walking, biking, swimming, or even gardening if that’s your thing. The goal is to get your body moving, release endorphins, fight stress, and keep the extra pounds away.

Strength Training

Another great tip to lose weight after 50 or 60 is to do weight or resistance training exercises for at least 30 minutes, three days a week.

Building muscle through strength training also helps improve balance and reduce bone strength decline. Like aerobic exercise, any strength training is better than none, so find activities that fit your lifestyle.

Everyone should go at their own pace. You’re not training for the Olympics, but if you want to work your muscles, remember muscle mass declines with age.

Strengthening muscles keeps metabolism high, which is a great trick to lose weight after 50 or 60 years old.

Keep in mind that sedentary people not only gain weight as they age, but also have a higher risk of heart disease and diabetes.

Watch Your Diet

“…Someone wisely said, we are what we eat…”

That’s why when it comes to food, the most common and effective advice is to keep a close eye on what you put in your mouth.

Obviously, taking care of your diet is key at every stage of life, but it becomes especially important during this period.

While someone between 50 and 60 isn’t old, they’ve crossed what’s called “the halfway point.” It’s a time to look back and reflect on what’s been achieved and what hasn’t. That’s why, as we said before, feeling healthy is crucial.

More Fruits and Veggies

Another solid tip to lose weight after 50 or 60, besides daily exercise, is to eat fresh fruits whenever possible. Also veggies, whole grains, and lean meats like skinless chicken.

Highly processed foods, high in sugar and fats, aren’t a good fit for this interesting stage of life, so it’s best to cut them out or at least reduce them a lot.

Remember that foods with little or no nutritional value are stored much easier as fat in your body, and we don’t want that.

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

We promise it’s a great trick to lose weight after 50 or 60 to choose high-fiber foods with high nutritional density. These slow digestion, keep you fuller longer, and boost metabolic rate.

Eat Small Meals More Often

Another tip to lose weight after 50 or 60, though really good advice for all ages, is to have several small meals throughout the day instead of three big ones.

This advice is especially relevant now because as you age, digestion slows down a bit, and eating smaller meals helps with this.

Plus, eating multiple times a day keeps blood sugar steady so you don’t end up starving from a sugar crash.

After Menopause, Step Up Care

You’ve got to take care of yourself. After menopause, follow these tips to lose weight between 50 and 60 because the hormonal changes during and after this phase make a high-calorie diet and little to no exercise cause significant weight gain.

Another reason to follow our advice is that postmenopausal women’s metabolism slows down and fat tends to gather more around hips, legs, and belly.

And remember, being overweight also leads to many other diseases, like heart disease.

As a general rule: women over 50 should aim for about 1,500 calories a day. For sedentary women, 1,200 calories daily is more suitable.