How To Lose Weight Fast Over 50 (or as fast as is healthy)

Lose Weight

The task of losing weight is one that can be riddled with challenges regardless of age, and as we advance in years, the struggle often amplifies, particularly after surpassing the age of 50. Hormonal transformations, dwindling metabolic rates, and muscle mass reduction present a daunting obstacle for individuals looking to shed excess pounds. Nevertheless, losing weight over the age of 50 is an achievable goal with the correct strategies and backing. Therefore, here are some perplexing, yet effective tips, tricks, and strategies that can expedite weight loss for the over 50’s demographic:

Fasting for Weight Loss over 50

Fasting is a viable option for individuals over 50 to lose weight, especially if struggling with blood sugar imbalances or insulin resistance. One of the most sought-after fasting techniques is intermittent fasting, where individuals alternate between periods of eating and fasting. This approach aids in fat burning, minimises inflammation, and increases insulin sensitivity. 

The best Intermittent Fasting over 50

Intermittent Fasting

There are too many different protocols for intermittent fasting to go through them here.
However the best intermittent fasting for weight loss over 50 seems to be to take in your calories early in the day. For instance if you were doing a 7:17 fast (a 7 hour eating window followed by a 17 hours fast) you might have breakfast at 7am and finish your last meal by 2pm. This has proven to be healthier than having your eating window from 12 noon until 7pm.

Before embarking on a fasting regimen, it is prudent to consult with your healthcare provider, particularly if there is a medical history to consider.

Exercise for Over 50’s

Exercise for Over 50’s

Incorporating regular exercise is essential for shedding weight, muscle building, and overall well-being. However, as one advances in age, it is necessary to choose exercises that have minimal impact on joints. Walking, swimming, cycling, and yoga are excellent options for individuals over 50. To prevent muscle loss and boost metabolism, it is advisable to incorporate resistance exercises like squats, lunges, and push-ups into your regimen at least twice a week.

Walking for Weight Loss Over 50

By far the most accessible and natural form of exercise for over 50’s, especially if you are out of shape to begin with, is walking.

Just like with any other type of exercise, start off easy. 5 minutes a day is fine, all you’re trying to do initially is establish a habit. Once you’ve established that habit, start to increase your daily walking duration. You want to aim for 60 minutes per day, but once you are comfortable doing 30 minutes, begin to consider the intensity or speed of your walking. This wants to be where your breathing has increased from rest, you are getting warm, but you can still talk without gasping for breath. Walking is also the most social form of exercise, so get your partner or a friend out there with you. Or join a walking group, most towns have one.

Joining a Weight Loss Group or Having a Coach for Support and Accountability:

Weight Loss Group

Speaking of groups! Weight loss groups like Weight Watchers, Slimming World or an Online Group Coaching Program, can provide supportive and accountable environments that can be instrumental in achieving weight loss success. These groups offer a sense of community and support that can keep individuals motivated. Coaches provide personalised guidance and support to ensure they achieve their goals.

Weight Loss Over 50, Hormones, and Menopause

Hormonal changes, particularly during menopause, can make weight loss even more challenging for women over 50. As women age, their estrogen levels decline, which can lead to an increase in body fat and a decrease in muscle mass. This hormonal shift can also affect insulin sensitivity and metabolism, making it easier to gain weight and harder to lose it.

Furthermore, menopause can cause other changes that contribute to weight gain, such as hot flashes, mood swings, and poor sleep quality. These factors can make it difficult to stick to a healthy diet and exercise routine, leading to weight gain and an increased risk of chronic diseases.

While hormonal changes during menopause can make weight loss more challenging, it’s not impossible. In addition to the tips and strategies mentioned earlier, there are some additional steps women over 50 can take to support their weight loss goals. For example, incorporating more high-fiber foods into your diet can help regulate blood sugar and keep you feeling full, which can prevent overeating. Additionally, strength training can help maintain muscle mass, which is essential for maintaining a healthy metabolism and reducing the risk of chronic diseases. Finally, getting enough sleep and managing stress can also be important for maintaining a healthy weight, as poor sleep and high stress levels can contribute to weight gain and make it harder to lose weight.

Sample meal plan for weight loss over 50

Aim for a High Nutrient Density, Low Energy Density Diet:


Aim for a diet that is high in nutrient density and low in energy density, rich in fibre, and adequate in protein. Nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins provide an abundance of nutrients in relation to calorie content. Energy-dense foods, on the other hand, are high in calories but low in nutrients, such as sugary drinks, processed snacks, and fried foods. A fibre-rich diet can promote healthy digestion, minimise the risk of chronic illnesses, and make individuals feel full and satisfied. 

“Don’t eat anything your great-great-grandmother wouldn’t recognise as food”.

Food Writer Michael Pollan

Why Calorie Counting Might Not Be a Good Solution:

While calorie counting can be a useful tool for weight loss, it may not be the best solution for everyone. Calorie counting can be tedious and time-consuming, leading to an unhealthy focus on food and weight. Instead, prioritise eating a balanced, whole-foods-based diet rich in nutrients and fibre and listen to your body’s hunger and fullness signals.

The Importance of Being at a Healthy Weight When You’re Over 50 and the Dangers and Health Risks of Remaining Overweight:

Maintaining a healthy weight over 50 is vital for overall health and well-being. Excess weight increases the risk of chronic illnesses such as high blood pressure, type 2 diabetes, heart disease, stroke, and some types of cancer. It can also exacerbate joint pain, increase the risk of falls and fractures, and affect mental health and self-esteem, leading to feelings of anxiety and depression.


In conclusion, weight loss for individuals over 50 may pose several obstacles, but it is an achievable feat. By applying the strategies listed above, individuals can develop a lifestyle that promotes healthy weight loss while addressing issues that may arise from advancing age.

If you have any questions regarding dieting or exercise when you’re over 50, I’ll answer them for you here.

P.S. You can take the weight loss quiz here or book a free 1-on-1 coaching call here

Leave a comment