Based on the expertise and knowledge of Registered Dietitians such as Kate Ingram, Katherine L. Tucker, Bettina Mittendorfer, and many others.

Many people in their 50s start a new weight-loss journey. Though the process is not impossible, it demands extra hard work and strategic approaches to achieve it. At that age, people's metabolism slows, making it difficult to burn calories.

The registered dietitian, Kate Ingram, thinks it is harder to create a calorie deficit in the 50s, which is necessary for losing extra weight. Other factors, such as hormonal changes, physical activity, stress, and emotional eating, can also contribute to weight gain.

However, with the right approach, sustainable weight loss is still achievable. These are the 7 simple, expert-suggested ways to achieve the desired weight after 50.

Eat mindfully 

Busy schedules often lead to mindless, rushed eating, which also increases calorie intake. Research from the University of Missouri, by Bettina Mittendorfer, recommends slowing down the eating process. She advises sitting, chewing slowly, enjoying every bite, and avoiding distractions such as TV. 

She also recommends adding crunchy elements to meals, such as cabbage and jicama, because they help control portions. 

Eating more fruits and veggies

Fruits and vegetables contain:

• Low calories
• Rich in fiber, minerals, and essential vitamins

This helps keep the stomach fuller for a longer period of time. Along with this, they are a great source of hydration, as most of them contain high amounts of water. 

Professor Katherine L. Tucker of the University of Massachusetts-Lowell recommends getting a pile of veggies in every meal. 

Avoid drinking sugar

Sugary drinks and foods are high in calories, but they can’t satisfy one’s appetite. According to Mittendorfer, a sugary drink like soda goes down easily, but it does not satisfy the appetite. So it is suggested to consume salad instead.

In fact, smoothies and fruit juices also contain a high amount of sugar, which is why whole fruits, which are filled with fiber, are always good and make the stomach feel fuller.

Add whole grains

Whole grains are high in fiber, which supports the growth of healthy gut bacteria and ultimately improves metabolism. Some of the most popular whole grain options are quinoa, oats, and barley. Improved metabolism supports an effective weight loss journey.

Combination of workouts

Instead of following a specific workout routine, a mix of different workouts can be more effective for weight loss. For example, 

• Resistance training (Compound lifting) = Muscle building
• Aerobic (Cardio) training (Running, walking, swimming, etc.) = Fat loss

A researcher from the University of Illinois at Chicago said, “Together, they lead to a favorable body composition change.” 

Adopt yoga into life

Yoga helps calm the mind and improve focus. One of the benefits of yoga is that it instills discipline, and for weight loss, discipline and consistency are musts.

Practicing yoga asanas and movements daily will help with weight loss. However, it gives results slowly, and the results last longer. And, regular practice enhances body movement and flexibility, which is beneficial for people in their 50s.

Prioritize Sleeping

A proper amount of sleep is necessary for weight loss. Poor sleep increases calorie intake and cravings. It also disrupts the appetite hormones. So, everybody must aim for 7 to 9 hours of sleep daily. 

Avoid caffeine, phones, and TV screens for at least an hour before bed. For good-quality sleep, keep the room cool, dark, and quiet. This will help maintain a proper sleep schedule. 

So, for a healthy weight-loss journey, one must incorporate these small changes to achieve a desired physique.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil