20 Weight Loss Strategies for Women Over 50

20 Weight Loss Strategies for Women Over 50

Losing weight. Not easy, is it? Especially as we age. Then add in that we make it so difficult. Below are 20 weight loss strategies for women over 50 to jump start your fitness goals.

Here’s a comprehensive list of 20 actionable tips that women over 50 can incorporate into their daily routine to aid in weight loss:

1. Prioritize Protein

Increase protein intake to maintain muscle mass and aid in weight loss. Incorporate lean sources like poultry, fish, tofu, and legumes into meals.

2. Hydration Is Key

Stay hydrated! Aim for at least 8–10 glasses of water daily to support metabolism and curb unnecessary snacking.

3. Portion Control

Be mindful of portion sizes. Use smaller plates to help control portions and avoid overeating.

4. Fiber-Rich Foods

Include fiber-rich foods like fruits, vegetables, whole grains, and legumes to promote fullness and regulate digestion.

5. Regular Exercise

Incorporate a mix of aerobic exercises (like brisk walking or swimming) and strength training to boost metabolism and maintain muscle mass.

6. Prioritize Sleep

Ensure quality sleep of 7–9 hours per night. Poor sleep can disrupt hormones related to appetite and weight regulation.

7. Mindful Eating

Practice mindful eating by slowing down, chewing food thoroughly, and savoring each bite to prevent overeating.

8. Reduce Sugar Intake

Limit added sugars in beverages and processed foods. Opt for natural sweeteners like fruits when craving something sweet.

9. Healthy Fats

Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for satiety and overall health.

10. Avoid Late-Night Snacking

Try to avoid eating late at night and give your body time to digest food before sleeping.

11. Meal Planning

Plan meals ahead to make healthier choices and avoid impulsive eating.

12. Stress Management

Practice stress-reduction techniques like yoga, meditation, or deep breathing exercises to prevent stress-related eating.

13. Track Progress

Monitor food intake and physical activity using apps or journals to stay accountable and track progress. Honestly? When I don’t track what I’m eating, I go way off track.

14. Balanced Diet

Focus on a balanced diet that includes a variety of nutrients to support overall health and weight loss.

15. Incorporate Interval Training

Include interval training in workouts to boost metabolism and burn calories efficiently.

16. Reduce Processed Foods

Minimize processed foods high in refined carbohydrates and opt for whole, nutrient-dense options.

17. Stay Active Throughout the Day

Incorporate movement into your daily routine by taking short walks, using the stairs, or doing household chores.

18. Mind-Body Connection

Practice mindfulness techniques to develop a positive relationship with food and your body.

19. Seek Support

Join support groups or find a workout buddy to stay motivated and committed to your weight loss journey.

20. Celebrate Non-Scale Victories

Celebrate achievements beyond the scale, such as improved energy levels, better sleep, or increased strength.

There you have it. 20 Weight Loss Strategies for Women Over 50. Gradually working toward your weight loss goals while maintaining overall health and well-being is the way to go for long term success. Remember, it’s about creating sustainable habits that lead to long-term success.

These links will help you on your journey:

Weight Loss Over 50: Slow and steady For Best Results

Weight Loss Over 50: Slow and steady For Best Results

When I think about weight loss over 50, taking it slow and steady, it brings to mind Aesop’s legendary tale of “The Tortoise and the Hare.” Picture the hare zooming ahead in the race, only to hit the snooze button mid-contest because, well, winning seemed a sure thing.

Meanwhile, our trusty tortoise keeps chugging along, slow and steady, making strides toward the finish line. Lo and behold, when Mr. Hare wakes up from his nap, guess who’s already basking in victory? Yep, you guessed it—the tortoise, strutting its shell.

Now, let’s apply this wisdom to health and wellness, especially for us ladies in the fabulous 50s club. Sure, we’ve all had moments chasing quick fixes, expecting overnight miracles—I’m guilty too. But let’s be real: those TV diets promising instant six-packs?

More likely to give you buyer’s remorse than rock-hard abs. Because, let’s face it, there’s no microwave shortcut to being healthy. The key? Commitment and follow-through.

Think about it, fat doesn’t vanish overnight, despite what those infomercials suggest. It took a while to gain it; it’ll take some time to shake it off. Rome wasn’t built in a day, and neither are healthy habits.

So, when you’re feeling like chucking it all, channel your inner tortoise. Here are a few tips:

First off, ditch the “can’t.” That word’s not invited here. Just like my parents never invited it into our home—nope, we were all about finding ways to make things happen. Take control of those negative vibes and lock ’em away.

Then, make a daily move toward your goal. One positive step tends to lead to another. And seriously, forget the past; it’s all about what’s in front of you.

Now, embrace “slow” as a superpower. For instance, I stumbled upon an article raving about the wonders of “Gentle Flow Yoga” versus the flashier high-intensity stuff. Yoga’s magic, no matter your age or size. Slow things down, tune into your body, and just breathe.

And let’s boot out the dream-killers, shall we? We’re already battling ourselves—why let the naysayers in? The only change you can control is you, remember that.

So, when life throws you a curveball, think tortoise, plodding along steadily toward victory. You’ve got this. Embrace the slow and steady; it’s the stuff that wins races.

The information below will help you on your weight loss over 50 journey:

weight loss tips to keep the weight off

Weight Loss Tips To Keep The Weight Off

Trying to lose weight or have you recently lost weight? Great job! Next question. How do you plan to keep that weight off? Below are weight loss tips to help keep you on track.

So many of us bust our butts, literally, to lose weight but as soon as we hit that designated number on the scale, we lose our focus and go back to old habits.

What happens when you go back to old habits? You gain back the weight you worked so hard to lose! Where is the fun in that? There has to be ways to keep the weight off. Don’t you agree?

For me, I think I have tried every flipping diet ever invented.  I diligently follow the program, doctor’s orders or instructions on the package and yes I am successful in losing the weight.  Then just as soon as I stopped the strict dieting, the weight would come back PLUS!  

There is no nice way to say it. The weight gain after working so hard to lose the weight really stinks.  

You could probably classify me as a professional yo-yo dieter but I didn’t gain five or 10 pounds. No I had to do it big!  25+ pounds every time I would stop the restrictive diet. 4 tips to keep weight off denisesanger.com

Don’t feel alone because the majority of us deal with the same issues.  The question we need to ask is what can we do to permanently keep the weight off?

The good news is there are tips that will help you keep it in check when combined with eating clean and exercising.  You know I am a HUGE fan of eating clean as that is what finally helped me stop the yo-yo dieting.

Am I where I want to be? Very close.  In the meantime, I feel great, and I am ticking goals off my bucket list and enjoying every moment.

Below are a few tips to help you keep the weight off:

  1. First getting healthy was MY goal; no one else’s goal.  My husband has never said one word to me about my weight. Smart man and probably the reason we’re still married 38 years later. In all seriousness, if you try to lose weight or reach any goal for someone other than yourself, you probably won’t reach it.  It has to be a goal that’s extremely important to you first.  Once you accept how important this goal is to you, you will realize losing weight and getting healthy not only benefits you – it benefits your family too.
  2. Next suck it up and step on the scale – just once to get started. I know. I know. Likewise, I am not a fan of the scale either, but I do understand that it is just one piece of the health and wellness puzzle. Unfortunately, many of us avoid that scale like it has cooties.  The downside is when you step on it, it may just be the eye-opener you need to start making a few changes.  I honestly thought I weighed at least 30 pounds less than I did when I stepped on the scale 5 years ago. Talk about a shock! What happened that day though is I put eating clean and exercise as a priority on my to-do list and I have never looked back.
  3. Stop wearing pants with elastic waist bands. Personally I think elastic waists should be avoided by most adults if at all possible. Look how far you can stretch those waistbands! But as a fitness instructor, half or more I am in workout gear and yoga pants.  Wearing clothes that require you to button or zip up to walk out the door will keep your weight in check because as soon as you can’t quite stretch that waist band to button, you immediately know that you have gone off track with your nutrition and exercise. And making your clothes fit by using a rubber band only hurts you because it’s important to keep our midsection in check.
  4. Make an appointment with your doctor.  Exactly what I did. If you have not had a physical in over a year, it’s time to make an appointment and face the music.  Nobody wants to have health problems. We all have families and other priorities that we must take care of, but you need to do this for yourself.  The truth hurts, and you can rest assured that your doctor won’t sugar coat any medical issue you may be facing.  If you need to lose weight, your doctor will tell you.  If you are not getting enough exercise, your doctor will tell you.

Most important for anyone that wants to move forward to a healthier you? Face facts.  Losing weight is just one part of the puzzle.  Winning the weight loss and fitness game means KEEPING that weight off.  You CAN do it!

Get more weight loss tips here: BEST WAY TO LOSE WEIGHT FOR WOMEN OVER 50

10 things i do to stay on track with weight loss goals how to stay fit over 50

10 things I do to stay on track with my weight loss goals after 50.

It’s been several years now since my hysterectomy and I’m closer to 60 now than 50. I’m definitely still on a learning curve when it comes to my weight loss goals and journey especially since my hysterectomy. I’ve since learned that moving forward with the thought that I will easily reach AND maintain my goal is a better plan of action than obsessing over the scale. When I focus too much on the minute details, it becomes frustrating for me.

This thinking has also helped many folks that I work with. It brings a positive spin to our journey instead of the negative connotation that dieting has. These 10 things are what I do daily to stay on track with my weight loss goals. Hope they help you too.

Reach your weight loss goals.

  • Focus on the positive versus the negative. Tell yourself you will easily reach AND maintain your goal weight. The mind hears everything the body tells it.
  • Weigh yourself once a week, no more than twice. I do this not so much to see if I’ve lost weight but more so that I know I’m moving in the direction I want to go.
  • Drink half your body weight of water in OUNCES daily. This is number two for a reason. Water is CRUCIAL for a healthy body but equally important is that it helps us feel full. When I’m full, I don’t feel the urge for sweets or snacks.
  • Fill half your plate with veggies no matter what meal you’re eating including breakfast. Veggies are very filling and a must in all nutrition programs. For breakfast, my go may be a protein shake (this is the one I drink on days I’m teaching classes in the morning: Protein Shake) or on days I’m home, it’s generally eggs with spinach and sliced tomatoes.
  • Eliminate as many processed carbs as possible from your diet such as bread, pasta, bagels, etc. My rule of thumb is if it’s not naturally grown, don’t eat it. As far as I know, there aren’t any bagel farms in the world.
  • No dairy. I know what you’re thinking. You have to have your milk, cheese and yogurt. But you know what? We now have so many great options including almond or cashew milk or creamer, you won’t miss it. Plus the biggest take away for me? I’m not as bloated. Can you say WINNING?
  • If you can’t resist it, get it out of the house. If I eat one jelly bean I’m going to eat the bag of jelly beans. Every time I walk by that bag I’ll be grabbing a handful then before you know it, the bag is empty and I feel like crap. That old saying out of sight out of mind works.
  • If you are a grazer, work with it. Keep healthy snacks such as nuts or veggies handy to easily snack on throughout the day. Be sure to drink a full glass of water every time you snack.
  • Exercise. Get up and get moving. Exercise is as much for the mind as it is for the body. It keeps me calm and focused as well as in shape – both heart healthy as muscle strength.
  • Sleep. People really underestimate the importance of sleep. Sleep deprivation can lead to many issues including weight gain. Turn off the tv or phone and climb in bed 30 minutes earlier tonight. You’ll feel better tomorrow.

Now that you’ve read my list of 10 things I do to stay on track, ask yourself how hard it would be for you to do the same? If 10 seem overwhelming, begin with two to three then build from there. You GOT this!

To your health,