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If you’re looking for the best ways for women over 50 to lose weight, you’re in the right spot. I’m 60 this month and can tell you first hand from my experience, it gets more difficult for many of us after 50. Why? For several of us, menopause does play a role as our metabolisms change.

For me, when you add in a hysterectomy, it felt like I hit a brick wall as far as trying to lose weight. I have spent the last 10 years trying so many different things to help jumpstart my metabolism and these are my top 10. Hope they help you too!

10 Best Ways For Women Over 50 To Lose Weight.

• Water. Sounds so simple doesn’t it? It is. When you drink half your body weight in ounces daily, you will find you’re able to lose weight. Not going to drop off overnight but it helps keep you hydrated and you will feel full longer. First thing I do in the morning? I drink 20 ounces of water right after brushing my teeth. So if you weigh 200 pounds right now, your goal is to drink 100 ounces of water every day.
• Get up and get moving. Many of us have sedentary jobs. Even me. Yes I do teach fitness classes three mornings a week but the other days, I’m in my home office. I’m a travel blogger and when I’m not traveling, I’m writing. I’m also a marketing expert for other businesses – again I’m sitting in my office most of the day. What I have to do – and that’s HAVE to do – is set a timer to get up and move at least every hour. If I am home, I’ll walk around my house or out in the yard for at least 5 minutes.
• Increase your strength training and lift heavier weights. Truthfully? I’m a cardio junkie but have found the more time I spend lifting heavier weights, the more leaner my body gets. Think large muscle groups to start: Glutes, chest, back, hamstrings and build from there.
• Cook and eat at home. You would be SHOCKED if you looked up the calorie content in a fast food or restaurant meal. Even one that’s supposedly healthy like a salad. Preparing your meals at home are definitely much healthier and cleaner for you. I am following a Mediterranean program and it’s working. I’m full. I’m satisfied.
• Eat more produce. Yep. Eat your veggies kid. Something as simple as a salad before dinner will help you stay on track the rest of the meal.
• Check in with a fitness instructor or personal trainer. The simple support and motivation you’ll receive from meeting with a trainer or attending a fitness class can be what you need to create and stick to an exercise program. If you don’t want to go to the gym, no worries. Many instructors like myself offer online fitness classes. Reach out to them or message me.
• Eat less in the evening. This actually made a huge difference for me and it may for you too. I’m still quite satisfied after dinner. But studies have proven that eating most of your calories for breakfast and lunch along with a light dinner can help you lose and maintain that weight loss.
• Watch for added sugar in your products. Read the labels. You would be surprised at where you will find sugar hidden in many products. Take a look at a few salad dressings. This alone is a good reason to get in the habit of reading labels before purchasing any ready made product.
• Make an appointment for a physical. I am writing this during Covid where it is difficult to get in to see the doctor. What I did was make an appointment with my gynecologist who checked all my stats plus found that my hormones – or should I say lack of hormones – were not only causing weight gain, it was affecting me emotionally as well. I am now back on HRT and feel so much better I regret not seeing my doctor sooner.
• Get a good night’s rest. Turn off the TV. Put your phone on silent. Create a ritual where you begin to wind down at least 30 minutes before bedtime. Why? Not getting enough rest can cause issues with weight loss. A recent study of women concluded those that slept at least 7 hours per night were 33% more likely to lose weight. Not only that, they felt much better.

See? It’s not all about depriving yourself to lose weight. Focus on feeling good today. Forget about yesterday, it’s gone. Don’t worry about tomorrow, it’s not here yet. All you need to do is focus on today and keep moving one foot in front of the other.