Weight Loss After 50

You’re doing the same things that have always worked for you when you needed to lose a few pounds, or maybe your routine hasn’t changed at all. Still, after the big 5-0, your body has changed. And you’re finding it especially hard to shed the pounds after all those holiday carbs.

That doesn’t mean that you’re not working hard to stay healthy.

While the number on the scale may remain constant, many people 50 and older notice their weight tends to accumulate around the waist more than before. This is often due to a natural decrease in muscle mass, metabolism and hormones.

For women, the decline in estrogen during menopause can lead to weight gain, especially in the abdomen, hips and thighs. Similarly, a decrease in testosterone can also contribute to similar changes in men’s body composition.

While these changes may be part of aging, that doesn’t mean you have to accept them. Ways to combat post-50 changes are to:

• Eat more protein. While recommendations vary by age and how active you are, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. A woman who weighs 150 pounds, for example, would need about 55 grams of protein. That’s about the same as two eggs, four ounces of chicken and one-fourth cup of almonds. Just don’t forget that the type of protein matters. One study found that women who ate plant-based proteins were 46% more likely to age healthier.
• Get moving. A 2024 review of over 100 clinical trials found that exercising for at least 150 minutes per week reduces waist circumference and body fat among adults. Some great ways to reach that movement goal include swimming, walking, cycling, running, core exercises and even high-intensity interval training (HIIT). In addition to aerobic exercise, you should try resistance training at least twice a week for up to 30 minutes per session. Examples of resistance exercises include using resistance bands, lifting free weights or doing push-ups, squats and lunges. These activities also help prevent osteoporosis and boost metabolism, especially for women.
• Reduce your caloric intake. A 2017 study found that people aged 60 and older benefit from reducing their daily calorie intake by 300 calories. Those who achieved the most significant weight loss—up to 20 pounds—over 18 months were the ones who also committed to strength training. Similar studies have found that people tend to lose belly fat if they stay hydrated, cut back on sweets and avoid late-night snacking.

Remember, while things can be a bit more challenging as we get older, age is just a number. There are still small ways we can take control over our health.

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