Weight loss plan for women over 50

Reading time: 9 min

The best weight loss plan for over 50 females can very essential when women reach the golden age of 50, their bodies start changing.

You may feel like you are only looking at your favorite snack and you still pile on the pounds.

At this stage in life, your body no longer responds the same way it did in its 20s and 30s. This is just one of the many joys and side effects of aging. Losing weight after 50 can be challenging.

The reality is that women in their 50s are preparing for menopause. Shaking those extra pounds can become difficult and frustrating, but it doesn’t have to be. You only need to take a fresh approach to maintain your health and by extension, your weight.

It just takes some extra work to adapt to a new weight loss plan to boost your nutrient intake while reducing the calorie count.

At this point, it is completely natural to feel a little bit overwhelmed and lost with your changing body.

Yes, losing weight during menopause is tough! But we are here to help with a no-nonsense, straightforward how-to to help you along your weight loss journey, so keep reading our weight loss women over 50 guides. 

This guide can help you to reduce body weight.

Why Is Weight Loss Important?

Carrying an excessive amount of weight around feels uncomfortable, and can have a negative impact on your self-confidence, especially if you were always committed to staying in shape. But let’s forget for a moment about just looking good. A healthy weight always gives you benefits for healthy living.

Best Weight Loss Plan

Before you set a weight loss goal, it is also important to understand the health benefits. Being overweight can negatively impact your overall health – and not just your jeans size. Losing weight improves your physical stamina, and can improve both your social life and psychological health. To improve all you much prepare the Best weight loss plan for you.

Let’s take a look at just some of the benefits of losing weight. A good weight loss plan for women over 50 can:

  • Decrease the risk of cancer, diabetes, and strokes
  • Alleviate joint pain
  • Improve osteoporosis and osteoarthritis 
  • Decrease and improve sleep apnea
  • Lowers cholesterol levels
  • Balances blood sugar
  • Improves mobility
  • Increase muscle strength
  • Reduces body aches
  • Promote better sleep
  • Decrease stress and cortisol levels 
  • Improve sex life

It is not all about weight loss either. Aged female weight loss should not just be about actually losing weight, but increasing nutrient intake as well.

As you age, you are at an increased risk of developing low bone density and fatigue.

So it is important to eat a well-balanced diet for all-around benefits.

How Difficult is Weight Loss for an Aged female?

Eating habits, weight training always keeps you ahead while you want to lose body fat.

Frustrating as it might be, losing weight after 50 is notoriously difficult. Women on the brink of menopause, or past this memorable milestone will find it difficult to lose weight for several reasons. First of all, your body stops producing as much estrogen, the key hormone for regulating weight loss. 

These menopausal hormone fluctuations also play havoc with the metabolism. We are not even talking about changes in blood sugar and insulin resistance that can further contribute to making aged female weight loss even more difficult. However, women can make slight changes and alter their diet to encourage the process of losing weight after 50. 

Aged female

Aged female weight loss is actually very similar to weight loss in younger people, with the exception of calories. Because your metabolism slows down drastically as you age, you require fewer calories to sustain your daily activities. The reduction in calories will also greatly benefit you to lose belly weight after 50. It isn’tLet’slet’s all about calories either – for instance, a woman over 50 needs less iron (a reduction from 18 milligrams a day to 8 milligrams) because they are no longer menstruating. 

To illustrate, while men over 50 require between 1 500 to 1 800 calories a day for optimal performance (without packing on the pounds), women of the same age need only between 1 200 to 1 500 calories. In comparison, women between 19 and 40 years of age need between 1 800 to 2 000 calories per day. This clearly indicates the need for a few dietary changes as you mature. 

Best Weight Loss Plan for Women Over 50

The risk of cardiovascular disease and diabetes go hand in hand with weight gain over 50. Therefore, a low-calorie but nutrient-rich diet is crucial. The only true way to keep the pounds down is to follow a healthy and consistent weight loss plan. Try to figure out your best weight loss plan for you and follow the plan to gain your goal.

Best Use of Weight Loss Pills

Anyone who has ever looked for a quick weight loss fix has heard the “miracle” claim of weight loss pills. “Eat as much as you want and shed the pounds with this diet pill.” The best use for weight loss pills? Throw them in the trash, or better yet, don’t waste your hard-earned money on unproven fads. 

Here is the harsh reality; there are no shortcuts or quick fixes here. Diet pill manufacturers make extravagant promises but these claims are not backed by research or evidence. Oftentimes, the ingredients in these “wonder cures” are more harmful, with long-term side effects. The only true and sustainable solution for losing weight after 50 is a sensible and healthy diet. Try some moderate exercises for even better results!

Best Weight Loss Diet Chart

As we have reiterated throughout the guide, the only way to make an impactful change to your weight is to form healthy, lasting habits that will stick with you for life. This diet chart will be different from woman to woman, as it should include foods you enjoy (mostly – we aren’t talking about a diet of cakes and chocolate!) while helping you feel your best.

 You should always follow healthy eating. Take vegetables, water, lean protein, and natural food. Always avoid processed food, saturated fat, and cholesterol. These are causing extra weight, heart disease, hormonal changes, and increased risk of weight loss effort failure. Maintaining body mass index also keeps mental health good and creates a good ability for disease control. So, you need a proper diet chart for building muscle and losing excess weight.

Helthy Diet chart

There are many excellent diet charts online for you to follow, and the best one is probably the 1 200 calories seven-day chart. It involves easy-to-follow meal planning guides that incorporate nutritionist-approved meals without starving yourself. If you are more active than most, you can also look at 1 500 calorie diet chart. You can also follow a strength training diet for proper results.

More important than your diet chart is a few weight loss do’s and don’t:

When following a diet chart, don’t – 

  • Starve yourself.
  • Drink too much alcohol.
  • Be too hard on yourself and only focus on your short-term goals.
  • Don’tdon’tdon’t deny yourself a little treat or indulgence every now and then – It will be easier to stick to your diet if you don’t deny yourself every little thing. 

When following your diet chart, do –

  • Eat regular, small portions that are clean and healthy.
  • Drink plenty of water.
  • Take healthy fat.
  • Follow a diet chart every week, but don’t be afraid to mix it up and find the plan that works best for you.
  • Most importantly, have willpower and dedication to see your weight loss goals through.

How To Lose Belly Fat Weight After 50

How to lose belly weight after 50 can be especially tricky. Perhaps you are doing situps and crunches until your muscles are screaming, to no effect. That little menopausal belly after 50 is a thing, and as any mature woman will attest to, hard to shake. 

Again, the only way to get rid of belly fat after 50 is to make a lifestyle change that incorporates a healthy, low-calorie diet combined with exercise. You can exercise until the cows come home, but if your calorie intake exceeds what you burn, you won’t lose the belly weight after 50. Increasing your healthy physical activity and exercise can accelerate you ahead.

The trick is to balance your diet with fiber-rich foods that will kick-start your metabolism. We keep talking about a lifestyle change, and this means going above and beyond just eating right. You should also prioritize a healthy sleeping pattern, curb your alcohol intake, and drink plenty of water. Cardiovascular workouts and HIIT workouts (high-intensity interval training) are also effective ways to see results in less time. 

Battle The Bulge With a Sustainable Weight Loss Plan

Women over their 50s are only too familiar with the difficulty of losing weight and maintaining it. With all the fad diets out there, it is also difficult to discern the good from the bad as you experience the physical changes of aging. 

The best advice for losing weight after 50 is to eat intuitively while providing a variety of nutrients to support your bones, heart, brain, and overall wellbeing. Some of the best diets that still hold ground in 2022 are the Mediterranean, DASH, Paleo, and Flexitarian. 

Choosing the best weight loss plan and diet requires some thoughtful consideration about your weight loss goals and a few minor lifestyle changes. Start small, but keep going, and you will reap the rewards. 

We also share related articles on our blog. You can subscribe to our blog. We will notify you while new content published.