Ways to Lose Weight After 50

For many people, maintaining a healthy weight or losing excess body fat can become harder as the years go by.
Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50.
However, with a few simple adjustments, you can lose weight at any age — regardless of your physical capabilities or medical diagnoses.

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.
Strength training, such as bodyweight exercises and weightlifting, can significantly improve muscle strength and increase muscle size and function.
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.

2. Team up

For example, research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time.
Additionally, working out with friends can strengthen your commitment to a fitness program and make exercising more enjoyable.

3. 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.
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.

4. Hydrate the healthy way

Drinks like sweetened coffee beverages, soda, juices, sports drinks, and pre-made smoothies are often packed with calories and added sugars.
Swapping sugary beverages with healthy drinks like water and herbal tea can help you lose weight and may significantly reduce your risk of developing chronic conditions.

5. Improve your sleep quality

Not getting enough quality sleep may harm your weight loss efforts. Aim to get the recommended 7–9 hours of sleep per night and improve your sleep quality by minimizing light in your bedroom and avoiding using your phone or watching TV before bed.
 

Sources: Health Line