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8 Best Ways to Lose Weight After 50, According To Experts

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8 Best Ways to Lose Weight After 50, For many people, maintaining a healthy weight or losing excess body fat can become harder as the years go by. Unhealthy habits, a mostly sedentary lifestyle, poor dietary choices, and metabolic changes can all contribute to weight gain after the age of 50

8 Best Ways to Lose Weight After 50

Here are the 8 best ways to lose weight after 50.

1. Team up

Introducing a healthy eating pattern or exercise routine on your own can be challenging. Pairing up with a friend, co-worker, or family member may give you a better chance at sticking to your plan and achieving your wellness goals (6Trusted Source).

For example, research shows that those who attend weight loss programs with friends are significantly more likely to maintain their weight loss over time (7 Trusted Source, 8Trusted Source).

Additionally, working out with friends can strengthen your commitment to a fitness program and make exercising more enjoyable.

8 Best Ways to Lose Weight After 50
8 Best Ways to Lose Weight After 50

2. Bump up your protein intake

Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss (12Trusted Source).

How many calories you burn at rest, or your resting metabolic rate (RMR), decreases by 1–2% each decade after you turn 20. This is associated with age-related muscle loss (13Trusted Source).

However, eating a protein-rich diet can help prevent or even reverse muscle loss. Numerous studies have also shown that increasing dietary protein can help you lose weight and keep it off in the long term (14Trusted Source, 15Trusted Source, 16Trusted Source).

3. Talk to a dietitian

Finding an eating pattern that both promotes weight loss and nourishes your body can be difficult.

Consulting a registered dietitian can help you determine the best way to lose excess body fat without having to follow an overly restrictive diet. In addition, a dietitian can support and guide you throughout your weight loss journey.

Research shows that working with a dietitian to lose weight can lead to significantly better results than going at it alone, and it may help you maintain the weight loss over time (19Trusted Source, 20Trusted Source, 21Trusted Source).

4. Learn to enjoy strength training

Although cardio gets a lot of attention when it comes to weight loss, strength training is also important, especially for older adults.

As you age, your muscle mass declines in a process called sarcopenia. This loss of muscle mass begins around the age of 50 and can slow your metabolism, which may lead to weight gain.

After the age of 50, your muscle mass decreases by about 1–2% per year, while your muscle strength declines at a rate of 1.5–5% per year (2Trusted Source).

5. Sit less and move more

Burning more calories than you take in is critical to losing excess body fat. That’s why being more active throughout the day is important when trying to lose weight.

For example, sitting at your job for long periods of time might impede your weight loss efforts. To counteract this, you can become more active at work by simply getting up from your desk and taking a five-minute walk every hour (9Trusted Source)

6. Move more

The underlying principle of losing weight is burning more calories than one consumes.

Some research Trusted Source has linked sedentary lifestyles to an increased risk of developing cardiovascular disease, obesity, and poorer health in general.

7. Switch up snacks

Instead of reaching for sugary foods when a person is hungry, they could try reaching for healthier snacks, such as nuts.

8 Take up yoga

Some researchTrusted Source suggests that gentle forms of exercise can help a person lose weight.

Low impact exercises — such as tai chi, yoga, and Pilates — may benefit those who want to lose weight but who are unable to participate in other forms of exercise.

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