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Losing weight is already a difficult task, but it becomes even more challenging as you grow older. With each year, your hormones, sleep habits, metabolism and eating behaviors can change considerably, making it all the more difficult to achieve your health goals.
For people who have been trying to lose weight after 50 and have gotten frustrated with the results, we’ve got you covered. We spoke with a few expert dietitians about weight reduction and aging to get their top suggestions for reducing weight in your fifties.
1 — Switch to oatmeal.
If you’re used to consuming doughnuts, muffins or other pastries that are sugary for breakfast, our nutritionists suggest that you consider swapping to something like oatmeal.
“A bowl of oatmeal is a quick and easy way to help start your weight reduction efforts,” said Trista Best. “This is particularly beneficial if you’re eating breakfast pastries or a high-fat breakfast. Oatmeal is high in fiber, which will keep you fuller for longer and help prevent spikes in glucose levels. Both of which will support weight loss by preventing you from overeating and rapid fat accumulation.”
2 — Replace sugary beverages with water.
Sugary soft drinks, fruit juice, and expensive coffee beverages are some of the most common offenders. They typically contain a lot of sugar and can quickly add up.
“Sugar consumption has damaging consequences on your overall health, including developing type 2 diabetes, which can result in serious weight issues,” said Courtney D’Angelo. “If you stop consuming sugar and replace it with water, you’ll almost certainly exceed your new weight loss goals by a factor of two.”
3 — Include high-protein foods.
If you want to lose weight after 50, you’ll need to ensure that you get enough protein. If your diet does not include enough protein, it will be difficult for you to lose weight.
“Our metabolism goes through changes as we get older, and our nutritional needs change,” says Morgyn Clair, author of Fit Healthy Momma. “A lot of older people do not get enough protein in their diets, which could result in loss of muscle mass. Muscle naturally burns additional calories throughout the day, so having more muscle mass will mean a faster overall metabolism.”
4 –Eat less calories at night.
While everyone enjoys a tasty midnight meal, it’s not always ideal when you’re trying to lose weight.
According to Clair, studies have shown that decreasing calorie consumption before going to bed can aid in long-term weight reduction. “As our metabolism ages, this may be even more apparent,” she adds. To assist the waistline, have healthier meals throughout the day and skip substantial nighttime snacks.
5 — Add fiber.
For those wanting to shed a few pounds as they get older, increasing the amount of fiber in their diet is essential.
“Adding 14 grams of fiber to your diet daily can help you lose weight by about 10% without requiring you to count calories! Fruits, vegetables, whole grains, nuts, and seeds are all high in the fiber you need,” said Elizabeth Ward.
