How To Lose Weight After 50 (& See Results Fast!)

Midlife feels like a golden period. You now have the life experience to cherish, wisdom, maturity.

But as you get deeper into your 40’s and even 50’s you also have… a stubborn waistline that just doesn't seem to budge no matter how many salads you eat or miles you run.

You've found yourself staring at the mirror, recognizing a body that once could lose weight effortlessly but now seems stubbornly resistant.

Sound familiar?

It's not entirely your fault. It's a combination of slower metabolism, changing body composition, and fluctuating hormones.
So one thing is clear — Your old weight-loss tricks that once did wonders may not work now.

In this blog, we'll explore 5 lifestyle changes you should make if you want to lose weight in your 50’s and beyond. It will help you reduce risk of chronic disease, improve self-confidence and you'll feel good fitting into your favorite clothes.

1. Let go of your limiting beliefs

"The only way I'm going to be successful doing this is to make the pressure on the inside greater than the pressure on the outside," ~ Clark Bartram

This quote is your secret weapon in the battle against weight loss after 50.

Your age, societal expectations, even your previous unsuccessful attempts, these are all external pressures.

But the moment you decide, truly decide, that you will get healthier and fitter no matter what - that's when the magic happens.
That's when the internal pressure outpowers the external.

How do we do that? Let's dig in.

Limiting belief #1: "I'm too old to get fit."

Since when did age start dictating our fitness levels?

Yes, you're not in your 20s or 30s anymore. So what?

Your body might require a bit more coaxing, but it's still very much capable of amazing transformation.


Natalie Jill ended up gracing the cover of 13 magazines in her forties!

Now in her 50s, she is at the top of her fitness game.

Swap the "I'm too old to get fit" narrative with "Every day is a fresh chance to get fitter."

Limiting belief #2: "It's too late to change my lifestyle."

As humans, we have an extraordinary capacity to adapt, to evolve. Chuck the "It's too late to change my lifestyle" to the curb and embrace "Today is the perfect day to kickstart my healthier lifestyle."

Limiting belief #3: "My body will never be the same as it was in my 20s or 30s."

Well, newsflash — it won't. And that's not a bad thing!

Our bodies evolve with time. The goal isn't to get your teenage summer body back, but it's to become a healthier version of yourself.

Replace "My body will never be the same as it was in my 20s or 30s" with "I'm going to work towards the best version of myself, right now."

Weight loss after 50 is as much a mental journey as it is physical. Without a profound mindset shift, even the most stringent diet or rigorous workout regime won't bear fruit.

2. Do regular strength training

It's time to move on to the action part of our 'Lose Weight in midlife' guide.

The most important thing for weight loss is — Strength training. Now, before you run for the hills, know why.

Somewhere in our 30s our bodies begin to lose muscle mass. This muscle loss results in our metabolism slowing down, which means burning calories becomes harder.

Basically you need to gain some muscles to fix this problem and the best way to do that is by regular strength routine.

If you're starting out, begin with bodyweight exercises at home. Here's a 5-day plan you can follow which doesn't require any equipments:

Day 1 & Day 3:

  • Warm-up: 5-10 minutes of brisk walking or light jogging.
  • Bodyweight Squats (Lower Body): 2 sets of 10-15 repetitions.
  • Push-ups (Upper Body): If you're a complete beginner, start with wall or knee push-ups. Do 2 sets of as many repetitions as you can.
  • Plank (Core): Start with a 30-second plank. Gradually increase your time as you get stronger.
  • Cool Down: Stretch out your muscles to help prevent stiffness.

Day 2 & Day 4:

  • Warm-up: 5-10 minutes of brisk walking or light jogging.
  • Lunges (Lower Body): 2 sets of 10-15 repetitions per leg.
  • Dumbbell Rows (Upper Body): You can start with water bottles if you don't have dumbbells. Do 2 sets of 10-15 repetitions per arm.
  • Glute Bridge (Core/Buttocks): 2 sets of 10-15 repetitions.
  • Cool Down: Stretch out your muscles to help prevent stiffness.

Day 5:

  • Active Recovery: Keep moving but give your muscles a break. Go for a walk, do some gentle yoga, or simply have a dance party in your living room.

Checkout this video by Natalie Jill showing a short full-body workout with resistance bands.

If you want to go to the gym, here's a quick review of all the machine and how many reps you need on each one to start your strength training journey:

Now, if you're just getting started, don't worry about becoming the next world's strongest person. Your motto should be, "Just move more today than I did yesterday."

Your workouts need to get challenging over time.

Here's the science bit - our bodies are homeostatic. They're pretty good at keeping things stable. If we don't challenge them, they don't feel the need to change.

Adding a little extra weight, upping the reps, or pumping up the cardio volume bit by bit pushes your body out of its comfort zone. You get stronger, fitter, and leaner.

3. Make your meals protein rich

Understanding why protein is important will help you realize why you shouldn't miss including enough of it in your diet.

It's a key player in repairing and building new cells, including those all-important muscle cells we're working on in our strength training sessions. Plus, protein helps keep you feeling full longer, reducing those pesky hunger pangs that can lead to overeating.

How much protein should you be aiming for?

Here's a rule of thumb you can follow: Aim for about 1 gram of protein for every pound of body weight.

For instance, if you weigh 180 pounds, aim for about 180 grams of protein daily.

Real foods - eggs, fish, chicken - are your best sources.

To make it more manageable, try spreading your protein intake across different meals throughout the day.

  • ​Start with a protein-rich breakfast like eggs or Greek yogurt.
  • ​For lunch, a lean chicken or turkey breast salad is a fantastic choice.
  • ​Dinner can be a nice bowl of lentils or salmon.
  • ​For snacks, opt for a handful of nuts or a protein shake.

It can be boring and hard to eat a lot of chicken breast or legumes.

Then supplements can be a great way to reach your protein goals. You've got options like whey protein, or even pea and hemp if you prefer plant-based. But remember, these are supplements, not substitutes for real food.

Amidst the protein hustle, we can't forget about our micronutrient needs.

But instead of picking up any vitamin bottle you see at the store, get your nutrients customized for your body based on your blood work. Just as you wouldn’t wear someone else’s prescription glasses, you shouldn't follow someone else’s nutrition plan.

Enter Complete 365. As the world's #1 all-in-one multivitamin system for men and women in midlife, it takes the guesswork out of nutrition.

If you're thinking… "Bloodwork? That sounds like a chore!"

Here's some good news: Complete 365 has got you covered. They arrange the blood work every four months to ensure that supplements are perfect for you. So, if you're keen to get a supplement routine that's tailored to your body's needs, Complete 365 could be your answer

4. Seek out a community of like-minded folks

You might have experienced this before…

You're at a family gathering, sharing your new goal. "I really want to lose weight, even in my 50s," you say.

Your cousin rolls her eyes. "Why now? What about your knees, your back?" she asks. Your best friend chimes in, "Come on, we aren't as young as we used to be!"

Feels a bit like a punch in the gut, doesn't it?

Here you are, ready to embrace a healthier lifestyle, and the very people you expected support from are the ones poking fun.
But here's the good news: they don't have to be the only voices you hear.

Think about a different kind of community - a group of folks who are just like you. They are in their 50s, and they have a goal to lose weight. They understand the resolve it takes to tie up those sneakers every day. They've felt the sting of disbelief from others, just like you. But they haven't let that stop them.

Building connections with others in the same boat can make your journey towards health more manageable and enjoyable.

It's not about finding a club of fitness fanatics or diet gurus. Just people who are in the same boat as you.

Now, where can you find such a community?

  • ​Start close to home. Perhaps a group of neighbors looking to get fit.
  • ​You can also take part in local wellness events or fitness classes targeted at your age group.
  • ​If those options aren't feasible, the internet has got you covered. Online forums, social media groups, and fitness apps provide abundant opportunities to connect with people globally.

Communities are treasure troves of practical tips. A certain healthy recipe worked wonders for someone? Give it a try.

Someone's using a unique method to keep track of their water intake? Adopt it. You'll be surprised at the number of unique ideas you pick up.

Your community will be there to celebrate the victories too. Each pound lost, each extra mile run, each unhealthy snack turned down, your community will be your personal cheer squad.

5. Don't fall apart on weekends

Week one of weight loss journey often starts with a bang.

You're on track with your meals, your workouts, and everything seems to be going according to plan.

But then comes the weekend.

Suddenly, things change.

The couch seems more inviting than the treadmill. Your hand unconsciously reaches for that bag of chips instead of the fruit bowl.
Before you know it, you've spent two days resting, snacking, and undoing the progress you made during the week. That's when you tell yourself, "I've made progress during the week, I deserve a longer break."

So how do you resist the weekend slump?

You build habits. Habits that don't see the difference between a Wednesday or a Sunday. Here are some habits to help keep your weight loss journey on track.

  • Plan Your Weekend Meals: Weekends are notorious for unhealthy food choices. So, plan ahead. Create a weekend meal plan filled with delicious, healthy choices. You're less likely to reach for junk food when you have tasty, nutritious options ready.
  • ​Keep Moving: Weekend movie marathon? Sure, but add a twist. Walk in place while you watch or do a few sit-ups during commercials. Remember, every bit of movement counts.
    Find fun ways to stay active. How about a family bike ride or a dance-off with your kids? Maybe a peaceful early morning walk?
  • Make Sleep a Priority: Adequate sleep is crucial for weight loss. Maintain a regular sleep schedule even on weekends. Remember, staying up late can lead to late-night snacking. Create a calming pre-sleep routine. Maybe a warm bath or a good book would help.
  • ​Find an Accountability Partner: Here's where your community comes in. Having a buddy check in on you over the weekend can be a big motivator. Share your meal plans, your activities, and keep each other on track.

Don't be too strict on yourself though. Losing weight isn't about being perfect seven days a week. It's about making more healthy choices than not. So let's keep the momentum going, all week long.

Final Thoughts

Embarking on a weight loss journey in your 50s isn't a walk in the park, but it's also not the uphill climb you've been led to believe. So, don't let the number 50 intimidate you. Don't let the naysayers pull you down. You're more than capable, more than ready.

As you start this journey, remember: perfection isn't the goal. Progress is. Each small step, each healthy choice is a victory. Your aim should be to keep the momentum going, to keep striving for a little better each day.

And, while the journey will have its ups and downs, don't forget to enjoy it. This is not just about the destination; it's about the transformation you'll experience along the way.

It's time to put on those running shoes, to stock up on healthy groceries, to reach out to your community. You're not just dreaming about a healthier life anymore, you're about to live it.

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