Though weight loss can be challenging as you get older, modifying your diet and lifestyle can help you lose weight at any age. Healthy habits like staying hydrated and practicing mindfulness can also promote weight loss after 50.
1. Learn to enjoy strength training
Although cardio gets a lot of attention when it comes to weight loss, strength training is also important, especially for older adults.
As you age, your muscle mass declines in a process called sarcopenia. This loss of muscle mass begins around the age of 50 and can slow your metabolism, which may lead to weight gain.
After the age of 50, your muscle mass decreases by about 1–2% per year, while your muscle strength declines at a rate of 1.5–5% per year (2Trusted Source).
Thus, adding muscle-building exercises to your routine is essential for reducing age-related muscle loss and promoting a healthy body weight.
Strength training, such as bodyweight exercises and weightlifting, can significantly improve muscle strength and increase muscle size and function (3Trusted Source).
Plus, strength training can help you lose weight by reducing body fat and boosting your metabolism, which can increase how many calories you burn throughout the day (4Trusted Source, 5Trusted Source).
2. Team up
Introducing a healthy eating pattern or exercise routine on your own can be challenging. Pairing up with a friend, co-worker, or family member may give you a better chance at sticking to your plan and achieving your wellness goals (6Trusted Source).
For example, research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time (7Trusted Source, 8Trusted Source).
Additionally, working out with friends can strengthen your commitment to a fitness program and make exercising more enjoyable.
3. Sit less and move more
Burning more calories than you take in is critical to losing excess body fat. That’s why being more active throughout the day is important when trying to lose weight.
For example, sitting at your job for long periods of time might impede your weight loss efforts. To counteract this, you can become more active at work by simply getting up from your desk and taking a five-minute walk every hour (9Trusted Source).
Research shows that tracking your steps using a pedometer or Fitbit can boost weight loss by increasing your activity levels and calorie expenditure (10Trusted Source).
When using a pedometer or Fitbit, start with a realistic step goal based on your current activity levels. Then gradually work your way up to 7,000–10,000 steps per day or more, depending on your overall health (10Trusted Source, 11Trusted Source).
4. Bump up your protein intake
Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss (12Trusted Source).
How many calories you burn at rest, or your resting metabolic rate (RMR), decreases by 1–2% each decade after you turn 20. This is associated with age-related muscle loss (13Trusted Source).
However, eating a protein-rich diet can help prevent or even reverse muscle loss. Numerous studies have also shown that increasing dietary protein can help you lose weight and keep it off in the long term (14Trusted Source, 15Trusted Source, 16Trusted Source).
Plus, research shows that older adults have higher protein needs than younger adults, making it all the more important to add protein-rich foods to your meals and snacks (17Trusted Source, 18Trusted Source).
5. Talk to a dietitian
Finding an eating pattern that both promotes weight loss and nourishes your body can be difficult.
Consulting a registered dietitian can help you determine the best way to lose excess body fat without having to follow an overly restrictive diet. In addition, a dietitian can support and guide you throughout your weight loss journey.
Research shows that working with a dietitian to lose weight can lead to significantly better results than going at it alone, and it may help you maintain the weight loss over time (19Trusted Source, 20Trusted Source, 21Trusted Source).