Losing weight after 50 can be hard, but not impossible. With some changes to your food and lifestyle, you can reach your weight loss goals and make your health better. Here are some tips and a sample food plan for weight loss for women over 50.
- Eat less calories. As you get older, your metabolism gets slower and you need less calories to keep your weight. To lose weight, you need to make a calorie deficit, which means using more calories than you eat. You can use a weight loss calculator by date¹ to guess how many calories you need per day based on your age, height, weight, gender, and activity level. Then, you can eat 500 to 1000 calories less per day, depending on how fast you want to lose weight. A safe and lasting rate of weight loss is 1 to 2 pounds per week.
- Eat more protein and fiber. Protein and fiber are two nutrients that can help you stay full and happy for longer, which can stop you from eating too much and wanting more food. Protein also helps to keep your muscles, which makes your metabolism faster and burns more calories. Fiber also helps to make your digestion better and lower your cholesterol and blood sugar levels. Some good foods with protein are lean meats, fish, eggs, dairy, soy, beans, nuts, and seeds. Some good foods with fiber are fruits, vegetables, whole grains, oats, and flaxseeds.
- Eat more fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins, minerals, antioxidants, and phytochemicals. They can help you add more and different foods to your meals, and they can also give you many health benefits, such as lowering your blood pressure, making your immune system better, and lowering your chance of getting sick. Try to eat at least five servings of fruits and vegetables per day, and pick different colors to get the most benefits.
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- Drink more water. Water is important for your health and hydration, and it can also help you lose weight. Water can help you get rid of toxins, make your digestion better, and boost your energy levels. It can also help you control your hunger and eat less calories. Studies have shown that drinking water before meals can help you eat less and lose more weight². Try to drink at least 8 glasses of water per day, or more if you work out or sweat a lot.
- Exercise regularly. Exercise can help you burn calories, build muscle, and improve your mood and overall health. It can also prevent or reduce the effects of age-related conditions, such as osteoporosis, arthritis, and diabetes. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, plus at least two days of muscle-strengthening activities per week³. You can choose any activities that you enjoy, such as walking, jogging, cycling, swimming, dancing, or gardening. You can also try strength training, such as lifting weights, using resistance bands, or doing bodyweight exercises, to increase your muscle mass and metabolism.
Here is a sample food plan for weight loss for women over 50, based on a 1,500-calorie diet:
Breakfast: Greek yogurt with granola and berries, green tea Snack: Apple and almond butter Lunch: Chicken and vegetable wrap, carrot sticks and hummus, orange Snack: Cottage cheese and pineapple Dinner: Salmon and vegetable stir-fry, brown rice, green salad Dessert: Dark chocolate and strawberries
This food plan gives you about 1,500 calories, 90 grams of protein, 40 grams of fiber, and 50 grams of fat. It also has all the food groups and gives you different nutrients. You can change the amounts and foods according to what you like and need. You can also use a weight loss calculator by date¹ to find out your calorie needs and target date for losing weight.
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