50+ – How To Lose Weight After 50 – (5 Simple Steps)

If you’re over 50 and trying to lose weight, your goal may seem unattainable. After all, you just don’t move like you used to, and it seems like those extra pounds are very happy clinging to your belly and your hips.

Don’t give up hope, you can do it! Weight loss over 50 is tricky, but when you change your lifestyle it’s totally possible! In this article, we’re going to talk about:

  • How to evaluate your lifestyle to identify areas to improve
  • How to track your habits to help you lose weight over 50
  • Ways to change small things to help you lose weight more quickly

Let’s get started! Here are the simple steps to weight loss after 50.

1. Get yourself ready for weight loss

Before you begin any weight loss plan, you’re going to want to make sure you’re healthy enough to do it, and that you’re mentally ready to change your lifestyle. Let’s face it – you’ve been around more than 50 years. You’re pretty stuck in some of your ways.

You might enjoy a beer after work or before bed each night. You may tend to sleep in a little if you’re retired. Maybe you like lounging around doing the crossword when you could be exercising.

All these are habits you should consider when you get ready to lose weight after 50. You may have habits and routines, but those habits are what caused your weight gain. To lose weight, you’ll have to nip them in the bud.

As you get ready for weight loss, consider:

  • The amount of activity you get
  • Your snacking habits
  • Your daily routine
  • Your sleep habits
  • Your alcohol consumption
  • Your tobacco use

Each of these factors can greatly impact how much weight you lose. Remember: weight loss isn’t a temporary thing. To keep off weight, you’ll want to create a new lifestyle for yourself!

2. List all the “bad” foods you love

Take a note of all the foods that could be causing your weight gain. Also keep in mind when you eat those foods. And don’t forget about drinks!

Do you like to snack as you watch the evening news? Do you drink more than a few alcoholic drinks each week? Is chocolate your go-to when you’re feeling stressed or “munchy?” Do you eat pre-packaged foods rather than cooking your own? Eat out and enjoy desserts in restaurants?

All of these things contribute to weight gain! Make a list of the foods you rely on, then make a commitment to decrease the amount you eat. This doesn’t have to mean you go hungry, though! In fact, dieticians recommend that your weight loss program involves adding food, not taking it away. Foods to add to your diet include:

  • Lean meats and proteins
  • Fresh veggies with plenty of fiber
  • Fresh fruits packed with nutrients
  • Water!
  • Green tea
  • Whole eggs and salmon
  • Baked potatoes

See? These are all tasty foods – you don’t have to feel like you’re missing out. There’s nothing wrong with steak and potatoes – every now and then!

Being mindful of the foods you love that could be causing weight gain is the first actionable step you can take to lose weight after 50.

3. Make note of how you’ve been moving

How much exercise do you get? Are you someone who jogs every day? Do you do other activities, like fishing, golf or just walking? Even if you’re not an enthusiastic member of your local health club, you can still get enough exercise to lose weight after 50.

Everyday activities can contribute to weight loss and be included in your physical activity for the week. Walking the beach, cycling to the store or even doing some vigorous housekeeping can each burn calories. It’s recommended that adults get around 150 minutes of moderate exercise each week. You can do that easily by just taking a walk each morning.

Sometimes it can be hard to get activity after 50 if you have joint pain or other medical concerns. If this sounds like you, you can opt for low impact activities. These include:

  • Cycling
  • Swimming
  • Water aerobics
  • Step machines
  • Elliptical trainers
  • Walking

Each of these can be done safely even if you have health concerns. Check with your doctor before you begin any exercise routine, just to be on the safe side.

4. Consider taking effective supplements

Here’s a step you’re going to want to talk to your doctor about. If you have any health concerns or taking any medications, don’t buy your weight loss supplements just yet – they can have an adverse impact on your health.

Once you’ve cleared supplements with your doctor, think about which ones you want to take! Calcium and a multivitamin are usually recommended if you’re trying to lose weight after 50. You want your bones to stay strong, and want to be sure you’re getting all the nutrients you need.

But there are other supplements you can take, too. They include:

  • Caffeine
  • Green tea
  • Turmeric
  • Black pepper
  • Omega oils
  • Fiber

Once again, always talk to your physician before you start a supplement. With that said, supplements can give you the energy and nutrients you need to lose weight faster.

5. Make a plan and stick to it!

You may be interested in speaking to a nutritionist about the right foods and caloric intake for your age group. After all, to lose weight after 50 you’re going to need to cut calories. But you also want to make sure you’re keeping your heart, muscles and bones healthy.

Once you make a plan, stick to it! Get your spouse or partner involved – in fact, you can get your whole family involved. When you exercise and eat more healthy with your family, everyone’s going to feel better. Even if your loved ones don’t need or want to lose weight, there’s nothing wrong with them incorporating healthy foods and movement into their lives.

In addition to helping your family stay healthy, sticking to a plan together is going to actually help you be more successful as you lose weight after 50. You can be accountable to them, and they can help call you out when you go for that second slice of pie or when you don’t walk one morning.

A healthy weight loss plan should include a few key components:

  • Establishing a sleep schedule you can stick too. You should get between 7 and 9 hours of sleep each night, so be sure you get to bed on time!
  • Developing guidelines for how many calories you should be eating in a day. You can work with a nutritionist on this if you like – and don’t forget to include the calories you drink!
  • Making sure you incorporate movement into your day. It doesn’t matter whether you walk, run marathons or just jog on the beach – you’re going to lose weight much more quickly when you get exercise.
  • Figuring out whether you want to add supplements to your routine. Again, you should talk to a doctor about this to determine which diet pills or supplements are right for you.

That’s it! Most importantly, be sure your weight loss plan is one you can stick with. Nothing is going to make you fail at weight loss faster than a plan that’s unrealistic.


Are you ready to turn your lifestyle into one that’s more healthy? That’s the best way to lose weight after 50. Discuss your plans with your doctor and your family, then get started on the path to weight loss and better overall health!