The 9 Best Ways To Lose Weight After 50 (2024)

While body weight can fluctuate during middle age, experts agree that maintaining a healthy weight is important for overall well-being, as well as reducing one’s risk of disease and injury.

Maintaining a healthy weight is particularly important for bone health. A 2023 study in Experimental Gerontology found exercise and weight loss improved bone quality in older adults with obesity. Weight loss paired with resistance training specifically proved more effective at keeping weight off in the long run than weight loss paired with aerobic exercise, but both forms of exercise helped maintain muscle quality, which may be positively linked to bone quality.^[1]Madrid DA, Beavers KM, Walkup MP, et al. Effect of exercise modality and weight loss on changes in muscle and bone quality in older adults with obesity. Exp Gerontol. 2023;174:112126.

Sustainiably maintaining a healthy weight can also help stave off diabetes and cardiovascular conditions, such as high blood pressure. Obesity can put extra strain on joints and various organs in the body. Older adults with overweight are also at higher risk of arthritis, urinary incontinence, cataracts and cancer, as well as decreased physical function and overall quality of life.

Common reasons why people tend to gain weight after age 50, according to Megan Lyons, a certified clinical nutritionist and board-certified holistic nutritionist based in Dallas, Texas, include:

• Decreased physical activity with age
• Decreased muscle mass (a 3% to 5% decrease per decade beginning as early as one’s thirties^[2]How to Maintain Muscle Mass As you Age. Henry Ford Health. Accessed 7/18/2023. )
• Increased risk of inflammation and inflammatory conditions like arthritis

“If you have less muscle [mass], your body is going to burn fewer calories at rest,” explains Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet in Rochester, Minnesota. People who regularly exercise burn calories during rest, but if you aren’t moving as much, you’re not burning as many calories during rest periods.

Systemic inflammation is also an issue many older adults face. “Often, my clients in their later decades are eating inflammatory foods,” says Lyons, noting that gluten, dairy, fried foods, ultra-processed foods, added sugar and alcohol tend to be highly inflammatory. Meanwhile, some older adults are navigating structural issues, such as arthritis in their knees that causes pain and makes them less likely to want to stay active, according to Lyons.

Hormonal changes present yet another challenge in healthy weight maintenance for both men and women. “Hormones help the metabolism when they’re operating at their highest efficiency,” says Lyons.

Women experience hormonal changes during menopause, such as decreased levels of estrogen and increased levels of circulating androgens that lead to weight gain, especially around the waist. For women over 50, estrogen decline seems to influence where body fat is distributed, explains Shmidt. “[Generally], we tend to see more body weight accumulate [around] the midsection,” she says.

“Men go through a similar change called andropause [in which] their hormones also shift,” says Lyons. Their testosterone levels diminish, which can cause unintentional weight gain around the midsection and lead to decreased energy levels.

Consider the following expert-recommended tips for achieving and maintaining a healthy weight in midlife and beyond.

1. Lift Weights

Strength training using resistance bands, dumbells and/or body weight combined can help increase muscle mass, which can support metabolism function associated with healthy weight management. Furthermore, an overview of 149 studies and 12 systematic reviews in Obesity Reviews suggests weight training paired with aerobic exercise can help one lose visceral fat while preserving lean muscle mass.^[3]Bellicha A, van Baak MA, Battista F, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22(Suppl 4):e13256.

2. Try the Mediterranean Diet

A 2020 study in Nutrients suggests the Mediterranean diet can help menopausal women lose fat mass and maintain muscle mass similar to younger women regardless of physical activity.^[4]Lombardo M, Perrone MA, Guseva E, et al. Losing Weight after Menopause with Minimal Aerobic Training and Mediterranean Diet. Nutrients. 2020;12(8):2471.

Consistently touted by health and nutrition experts as the best food plan to follow, the Mediterranean diet prioritizes fresh fruits and vegetables, whole grains, nuts, legumes and olive oil while including dairy, lean protein and fish in moderation and limiting red meat and processed foods. Schmidt is a big fan of fish, a common food consumed in the Mediterranean diet, because of its nutrient density.

3. Add More Protein to Your Plate

Lyons suggests adding more lean protein, such as chicken breast and fish, to one’s diet—or even a protein shake as a supplement. Research suggests that a high-protein diet can help reduce body weight by decreasing fat mass specifically and preserving fat-free mass.

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4. Don’t Skip the Carbs

Enjoy healthy sources of carbohydrates, such as beans, sweet potatoes and brown rice, but eat them after consuming the protein source and vegetables in a meal, advises Schmidt. Eating carbohydrates later in meals can help better manage the insulin spike that tends to occur after consuming them, helping one feel full sooner and manage cravings that can result in overeating.

5. Go for a Walk

As little as a 10-minute walk after dinner can enhance digestion and manage the resulting insulin spike, supporting feelings of satiety. Meanwhile, a nightly walk guarantees additional aerobic activity, which can help create the caloric deficit necessary for weight loss.

6. Get Quality Sleep

Lyons recommends asking a health care provider about magnesium glycinate or magnesium L-threonate supplements when someone doesn’t feel sleepy enough to drift off. A 2021 study in the International Journal of Obesity found better sleep health to be associated with greater weight and fat loss in adults with overweight and obesity.^[5]Kline CE, Chasens ER, Bizhanova Z, et al. The association between sleep health and weight change during a 12-month behavioral weight loss intervention. International Journal of Obesity. 2021;45(3):639–649.

7. Look Beyond the Scale

Although the number on the scale offers some measure of one’s overall health, it doesn’t paint a complete picture. Location matters when it comes to body fat storage, and measuring an individual’s waist-to-hip ratio specifically can provide a more helpful picture of their weight-related health risks. When visiting a health care provider, one can share these measurements when discussing r weight loss goals, which should pace no quicker than 2 pounds per week for safety and sustainability.

8. Keep a Habit Journal

Schmidt recommends keeping a journal of your daily lifestyle habits. “I like it when clients do some form of self-monitoring, be it calorie tracking, hydration [tracking] or sleep [tracking],” she says. People are more likely to stick with a weight loss plan if they’re documenting their daily health habits, she adds.

9. Set Sustainable Goals

Both Lyons and Schmidt agree that any weight loss plan needs to be reasonable, attainable and sustainable over the long term. Learn how to create a smart plan tailored to your needs and preferences and stay on track with this expert guidance.

Before embarking on a new diet, exercise or weight loss journey, meet with a health care provider. Sharing individual goals with them, as well as gaining access to important baseline data like body fat percentage, blood pressure, cholesterol levels and blood glucose levels, can help establish a safe and sustainable weight loss plan regardless of age.