Fastest ways to lose weight for Women over 50

Let’s be realists! It is harder to lose weight after 50, but what should you do? Just sit and watch how younger people lose weight and you’re gaining more weight. No, we said it’s a little harder, but not impossible! Should you try so hard? No! There are some easy tips and ways and if you know them and follow them, you can lose weight successfully. So, continue reading to get to know these ways as well as following them. Then, show other women over 50 how fitter and younger they can look with just some easy actions! 

Why is weight loss harder for people over 50?

As you get older after 50, it may be harder for you to lose weight. There are some reasons, including:

• Arthritis and other conditions that affect stamina, mobility, and balance
• Sleep issues and increased stress
• Declining muscle mass
• Lower levels of sex hormones like estrogen and testosterone
• Changes in appetite-regulating hormones (e.g., ghrelin from the gut and leptin from fat cells)

However, among these reasons, hormonal changes can be more effective. These changes make your body tell you constantly to eat more, even if you’re not really hungry. Not to mention that your genetic play an important role in weight loss after 50. For some people, hormonal changes don’t happen and they can lose weight as easily as they were 40. 

Best ways to lose weight after 50 

Just adopt a healthy lifestyle and dietary habits and see how achievable your fitness goals can be! To maintain a healthy lifestyle and lose weight after 50, follow these tips:

1- Say Hello to Muscle-Building Workouts

As we mentioned before, one of the reasons that it’s hard to lose weight after 50, is losing muscle mass. When we’re over 50, the muscles are willing to shrink slowing down our metabolism. But we can prevent shrinking our muscles by lifting weights. Strength and muscle-building workouts help burn more calories as well as build muscles and make them strong over the age of 50. Just aim for 2-3 strength training sessions a week and see the miracle results. In this way, you increase your metabolism too. 

2- Simple But Effective: Drink Enough Water!

Not only drinking enough water can help your skin and body stay younger, but also it can boost your metabolism to lose weight fast after 50. As staying hydrated helps you to digest food better and burn more calories, it is recommended to drink 8 glasses of water a day. If you have more physical activity and do sweaty workouts, you may need more water. Also, eating fruits and veggies helps you to stay hydrated.

3- Get Your Heart Pumping with Cardio Workouts

Strength workouts are good for building muscle and losing weight, but you can boost your metabolism even more as well as keeping your heart healthy with cardio workouts. The best way is to combine strength workouts with cardio to benefit both. You can aim for 20-40 minutes of cardio workouts a day, 3 times a week. Choose what you enjoy including cycling, fast walking, slow running, dancing, aerobics, and etc. For better results, get to know the best cardio exercises for weight loss. 

4- Cut Back on Sugar

As women’s hormones willing to change with age, sugar can make them worse and cause body fat, especially belly fat. It’s hard to eliminate sugar from life, but try to limit it to lower amounts little by little. In this way, you can control your blood sugar levels which can increase by age 50. Also, limiting sugar can reduce belly fat. If you’re dealing with belly fat, find out what vitamins are good for losing belly fat. 

5- Don’t Eat Late at Night

When you eat late at night, especially unhealthy foods, you mess with the hormones that control your appetite. As a result, you make belly fat even though you’re skinny. Plus, eating late at night can even make you hungrier. To stop that, try to eat enough nutrient-rich foods during the day to prevent getting hungry and control your cravings. 

6- Talk to Your Doctor About Your Medications

Some special medications can cause weight gain, especially those for diabetes and heart disease. Should you stop using those medicines? No, because dangerous health problems can happen. Instead, you can talk to your doctor to replace them if possible. 

7- Get Your Zzz’s High-Quality

As hormones are the main factor for hard weight loss over 50, we emphasize actions that can regulate hormones. And one of the important actions for keeping hormones healthy at the age of 50, is sleeping quality. It involves enough hours of sleep and deep sleep. With high-quality sleep, you can control hunger and fullness as it regulates your hormones. Plus, when you don’t sleep enough, you feel hungrier and your cravings for unhealthy foods and eating late at night will be increased. 7-9 hours of sleep is necessary. 

8- Fuel Your Body with Protein

To prevent muscle loss at the age of 50, you should eat more protein. Eating protein and working out both can make your muscles stronger than ever. Another reason for eating protein to lose weight at 50 is that it helps you feel full for a longer time, reducing hunger and cravings. By the way, you can boost your metabolism with protein-rich foods which include:

9- Cook More, Eat Better

You don’t know what’s inside food when you eat outside. But if you cook, you can add healthy ingredients like superfoods for a pear-shaped body. Plus, cooking helps you to control how much you eat as well as avoiding unhealthy fast food. Try to learn delicious and healthy foods at home to intake lower calories. For example, you can learn healthy broccoli recipes for weight loss. 

10- Get Social and Get Moving!

It’s easier to stick to the team than solo workouts. When you do physical activities with a team such as walking, running, dancing, or joining other sports teams, you enjoy more. So, you’re more willing to do those activities and it’s rarely possible to leave them. But it’s so much easier to stop solo activities as there’s no one to encourage you to continue. Finding activities you love and doing them with a group helps you to stay more motivated. 

11- Don’t Just Weigh Yourself, Track Body Composition

One of the weight loss mistakes is scaring the scale! Some people only focus on the scale’s number to track their weight loss goals. But the better idea is to focus on your body composition. It can show you muscle mass which is so important for weight loss at 50. To track body composition, you can use a body fat scale or talk to your doctor to track your fat-to-muscle ratio.

Related article: Body composition test Dubai

12- Consider Taking Supplements

As we age, our bodies can’t absorb nutrients as well as they did before, especially B vitamins. So, in this case, we can consider taking supplements to absorb essential vitamins for weight loss. If your body absorbs enough nutrients, it provides you with more energy, and boosts your mood and energy levels. As a result, you can do more physical activities. 

13- hara hachi bu!

To avoid overeating, you should pay more attention when you’re really hungry and when you feel full. Mindful eating helps you eat enough and prevent overeating as well as eating healthy. For mindful eating, you should stop when you’re about 80% full. This is a Japanese concept, called “hara hachi bu,” and can help you to control your portion sizes.

14- Swap White for Whole!

As whole grains take longer to digest than refined grains, they help you to feel fuller for a longer time. So, instead of white flour and rice, consume whole grains and you’ll burn more calories. Some of the whole grains include:

• Oats
• Quinoa
• Brown rice
• Barley
• Whole wheat
• Millet
• Farro
• Bulgur
• Buckwheat
• Freekeh
• Wild rice
• Spelt
• Teff

15- Watch Your Alcohol Intake

Not only alcohol is not healthy, but also it has empty calories which can make you feel hungrier. As the researchers suggest, alcohol can send hunger signals to your brain leading to overeating. So, if your goal is to lose weight at 50, cut back alcohol. 

16- Consider Non-invasive Treatments 

Do you want extra help? So, non-invasive fat reduction treatments can be the answer! These treatments use advanced technologies such as CoolSculpting or Emsculpt to break down fat cells. These treatments are the best way to lose weight at 50 as they’re safe, effective, and have no pain or side effects. If you’re looking for these treatments in Dubai, you can check our non-surgical weight loss page. 

Final words

Maybe losing weight at 50 seems hard but it’s totally possible. All you need to do is a little change to your lifestyle and make it healthier. With the ways mentioned in this blog post, you can feel amazing because of reaching your goals. You need one thing to follow these ways: not being afraid to try these new actions. If you think you need more help, it’s a good idea to consult with a doctor.