Losing Weight after 50: 6 Tips and Tools from Experts

Jun 05, 2024

Fact Checked

Losing weight after age 50 doesn’t have to be daunting. We asked experts and consulted the research to find the top tips to achieve your goal weight.

Edited by: Donya Currie, MA, Senior Editor at NCOA

Reviewed by: Gretchen Dueñas-Tanbonliong, MS, MPH, RDN, NCOA Associate Director of Health and Wellness

Maintaining a healthy weight is important to overall health at any age. Gaining weight during adulthood is associated with increased risks of chronic conditions such as diabetes, heart disease, and certain cancers. ^[1] However, losing or maintaining a healthy weight can be challenging as we age. In this article, we discuss the factors that affect weight management and share what we learned from researching and interviewing experts on losing weight after age 50.

Why is it harder to lose weight after 50?

It’s often said that our metabolism slows down the older we get. That means that as our bodies age, the balance between energy taken in (what we eat) and energy spent (what we use energy for) shifts. This shift in balance results in a trend of increased body fat and decreased muscle mass. ^[2]

In the United States, people who are age 45 and older have the highest rates of being classified as overweight or obese . About 40% of adults 45–54 years old have obesity, and more than 35% of adults age 45 and older are considered overweight.

What is Body Mass Index (BMI)?

BMI is a number used to compare your body weight to your height. ^[3] It’s a way health care providers can classify your weight as underweight, healthy, overweight, or obese. Though conventionally, BMI has been used to estimate the risk of disease, it may not be an accurate measure of healthy weight for everyone, for example, for people of color or athletes. ^[4] You can calculate your BMI using the Centers for Disease Control and Prevention (CDC) tool here.

Table 1, Adults who have an overweight or obese classification

Age	24–34	35–44	45–54	55–64	65 and older
Percent of U.S. adults with an overweight classification	32%	35%	35%	36%	37%
Percent of U.S. adults with an obese classification	32%	37%	40%	37%	31%

Source: Centers for Disease Control and Prevention. ^[5]

One possible reason weight gain happens more easily in middle age is the loss of muscle in the body. Studies have found lower amounts of large muscle groups like leg and back muscles in older adults compared to younger adults. ^[2] Less muscle means lower energy requirements, so the body tends to store more fat as a result.

Of course, it may not be hard for everyone to lose weight after age 50. Weight is the sum of multiple lifestyle, social, and genetic factors, including family history, chronic diseases, medications, eating patterns, exercise habits, access to healthy food options, and the ability to prepare nutritious meals. ^[6] Changing metabolism is just one piece of the puzzle to maintaining a healthy weight at any age.

Six tips and tools for losing weight after age 50

A national study from 2018 found that between 2013–2016, almost half (49%) of U.S. adults tried to lose weight in the span of 12 months. ^[7] Among their strategies were exercising more (63%), portion control (63%), and eating more fruits and vegetables (50%). Based on our Reviews Team research and interviews with experts, here are our top six tips and tools for losing weight after age 50.

1. Get more sleep

As we age, our sleep patterns change, too. Older adults tend to take longer to fall asleep, wake up more frequently through the night, and may also sleep for fewer hours. ^[8] Getting adequate and restful sleep might not seem like a weight loss strategy, but better sleep can actually help with weight loss.

Poor-quality sleep or sleep deprivation can hinder digestion, metabolism, mental health, and other normal body functions. In this article, our Reviews Team explains the science behind sleep and weight loss.

Get better sleep by getting sunshine during the day, avoiding heavy meals before bed, keeping a regular sleep schedule, and refraining from screen time before bed.

Helpful tools to get more sleep

Schedule reminders on your smartphone’s clock or calendar app to remind you to wind down for bedtime.
Download our Sleep Health Packet to track habits that can affect your sleep. Use this packet to work with your health care provider to identify the best ways to get better sleep.

2. Drink more water

Proper hydration is essential for many bodily functions, including moving nutrients throughout the body, lubricating joints, and maintaining blood pressure. Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control. ^[9]

Swapping out sugary drinks like soda or sweetened tea for water can help you reduce your overall calorie intake and manage your weight. Drinking plain or purified water is recommended over vitamin or mineral water.

Caffeine and alcohol tend to encourage water to filter out into urine, resulting in a dehydrating effect. ^[10] ^[11] Plus, certain types of caffeinated and alcoholic drinks can contain added sugars that add to your daily calorie intake. If you do drink caffeinated beverages or alcohol, be sure to increase your water intake to meet your hydration goals. Plain coffee and tea, though, are associated with certain heart health benefits and a lowered risk for type II diabetes. ^[12]

Helpful tips to stay hydrated

Talk to your doctor about how much water you should drink based on your health conditions, medications, and goals.
Carry a refillable water bottle with you to track how much water you drink and to have water with you wherever you go.
Avoid or limit caffeine and alcohol that may encourage dehydration and add to your calorie count.
Drinking a glass of water with or before meals can decrease your appetite and help reduce your meal size.

3. Get to know your diet

Healthy weight management is supported by healthy eating, and getting to know your diet is a key step toward building a nutrition plan that works with your health goals. To start making sustainable changes to your diet, experts and current guidelines say that the most important things you should know about your diet include:

How many calories you’re consuming in a typical day
How much protein you’re getting from your diet
How many fruits and vegetables are a part of your daily diet
When you’re eating and whether you get hungry at regular times of the day

Prioritizing protein helps with blood sugar control, keeping you full between meals, and maintaining your muscle mass. Alex Oskian, a registered dietitian at Working Against Gravity in Oak Creek, Wisconsin, said, “As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks.” Affordable but nutrient-dense plant-based protein sources include tofu, nuts, seeds, peas, beans, and lentils. ^[13]

In addition to knowing your diet, it’s helpful to know your eating patterns. Annette Snyder, a registered dietitian at Top Nutrition Counseling, recommends food journaling to understand your eating patterns and how they can change with your daily routine. “It’s a great idea with any seasonal eating shifts, changes in your meal schedule, stress, or just when you feel your pants are getting a little bit tighter,” she said.

By being aware of your diet and how you eat, you can better understand how small changes can affect your weight.

Helpful tools to get to know your diet

NCOA has a guide to healthy eating for older adults.
MyPlate is an easy guide from the U.S. Department of Agriculture (USDA) to portioning your meals. It also has helpful nutrition tips for older adults and an app to help you shop for budget-friendly healthy foods.

Apps like MyFitnessPal and Lose It! help you track your meals and your nutritional breakdown.
Mayo Clinic Diet is another subscription-based weight loss program that focuses on building a sustainable, whole-foods-based diet. It starts at $19.99 for a year’s subscription, and it was our Reviews Team’s choice for the best overall weight loss program. Read more in our Mayo Clinic Diet review.

4. Take care of your mental health

The relationship between mental health and weight goes both ways. Mental health conditions like depression can lead to higher weight, while higher weight can contribute to poorer mental health. For example, weight bias and discrimination can result in weaker social support and social isolation that can negatively impact mental health.

Your mental health is just as important as your physical health in a weight loss journey. One study found that worsening mental health while undergoing weight loss treatment resulted in less weight loss or even weight regain, but maintained or improved mental health resulted in continued weight loss after six months of treatment. ^[14]

“You’re not just losing pounds—you’re gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations.” — Phyllis Pobee, MD, family medicine physician in Toronto, Ontario, Canada.

Intensive behavioral therapy is a type of group or individual therapy that encourages habit changes to help you lose weight. ^[15] Intensive behavioral therapy can be combined with other weight loss strategies, such as medical treatments and nutrition changes, to support a healthy lifestyle. Medicare covers behavioral therapy for obesity, but it can be challenging to find a primary care provider to administer the therapy. ^[16]

Helpful tips to take care of your mental health

Consider seeing a mental health professional to help support your mental health and overall health goals. Individual or group therapy can be great ways to get support. Online therapy is one way to conveniently get mental health support. We tested and reviewed the top online therapy platforms.
Pobee suggests embracing activities that bring joy and movement into your daily routines and fostering connections with a community that supports your journey.
Noom is a subscription-based weight loss program that encourages behavioral changes to help with weight loss. It starts at $17 per month and was our Review Team’s choice for the best weight loss programs for beginners. Read more in our Noom review.

5. Get moving

Weight loss involves reducing the amount of calories we eat while also increasing the amount of calories we use during the day. Increasing your physical activity can increase your metabolism and support your weight loss goals. Oskian shares what staying active throughout the day can look like: “Standing while working, walking or biking to work, parking farther from the building, taking the stairs, doing household chores, spending time out in the garden, playing with your dog at the park, or even getting up during commercials or series episodes to move around.” All of that movement adds up during the day, which can help with weight loss.

The American College of Sports Medicine and the CDC recommend at least 150 minutes of moderate-intensity exercise a week (30 minutes a day, five days a week, or about 20 minutes every day) and muscle-strengthening activities at least twice a week for healthy adults ages 18–65. ^[17] Low weight and low muscle mass can contribute to weakness, decreased ability to perform certain activities, and a higher risk of falls and fractures. ^[18] The U.S. Department of Health and Human Services adds that exercise should combine activities that build strength, flexibility, and balance. ^[19]

Aerobic versus muscle-strengthening exercise

Aerobic exercises involve using large muscle groups like your back and legs over a long period of time. They’re also known as endurance or cardio exercises, and they have many benefits for heart health and overall wellness. ^[20] Muscle-strengthening exercise builds strength in one or more muscle groups and can be helpful for certain pain conditions, preserving bone density, and your metabolic health. Both aerobic and resistance exercises support overall health and weight loss.

Examples of aerobic exercises include:

Walking
Dancing
Water aerobics
Bike riding
Sports such as tennis, basketball, and pickleball

Examples of muscle-strengthening exercises include:

Using exercise bands or weight machines
Lifting weights
Body-weight exercises such as push-ups, pull-ups, sit-ups, etc.

Helpful tips to get moving

Set goals for your daily physical activity using a fitness tracker, such as a smartwatch or a simple pedometer.
Stay motivated to exercise by joining a group or getting your friends and family to join you.
Pobee suggests embracing activities that bring joy and movement into your daily life to keep up your physical activity.
Find a community fitness program near you that can cater to your specific health needs.

6. Get regular checkups

Pobee warns that not all weight loss advice is a one-size-fits-all. “Intense exercise regimes and drastic diets that may work for the younger crowd can be detrimental as we age,” she said. Get regular checkups with your doctor to understand your health, including any conditions you have or are at risk of.

People with type 2 diabetes, who deal with chronic pain, who take certain medications, or who are going through hormonal changes such as menopause may have special considerations for their weight loss plan. Sarah Hormachea, a registered dietitian at Nourish in Denver, Colorado, notes that weight loss can be a challenge for postmenopausal women in particular. “Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify,” she said.

Partnering with your primary care provider and health care team can help you individualize your nutrition, physical activity, and mental health recommendations.

Learn more about your health care and other benefits using NCOA’s BenefitsCheckUp® tool.

Special considerations of weight loss for older adults

Before considering a new change to your lifestyle or diet for weight loss, you should always talk to your health care provider. What may be best for one person may not be the best option for everyone. While there are certainly benefits to weight loss, drastic changes to your diet or activity level can pose unique potential risks for older adults.

When dieting, older adults are more at risk for bone and muscle loss due to calorie restrictions. Losing muscle mass and strength can also lead to other adverse effects, like reducing physical function and overall quality of life. So, it’s important to consult your health care provider about the best steps to reach your health goals.

Activities that encourage weight management can still be beneficial for older adults. For example, older adults participating in a dietary and exercise program improved overall quality of life and physical performance. You can weigh the benefits and risks with your doctor or health care provider.

Annette Snyder, registered dietitian, reminds us that “a low body weight does not always mean ‘healthy,’” especially in older adults. Unintentional weight loss in older adults is cause for a medical consultation to rule out serious conditions such as cancer or a chronic infection. ^[21] If you lose more than 10 pounds or 5% of your body weight within 12 months without knowing why, talk to your doctor as soon as possible. Snyder adds that unintended weight loss due to undernutrition (not eating enough) can result in muscle loss. “This can occur from decreased appetite from a loss of the sense of taste or smell, social isolation, and more.”

A safe rate of intentional weight loss is about one to two pounds per week. ^[22] People who lose weight gradually are more likely to keep it off.

Bottom line

A tendency to lose muscle in older age contributes to easier weight gain and challenges to weight loss. Though simple, the best research- and expert-backed tips for losing weight after age 50 include sleeping more, drinking more water, understanding your diet, taking care of your mental health, moving more, and getting regular medical check-ups. The tips and tools discussed in this article can all help to create consistent and achievable changes that add up to successful weight management.

Frequently asked questions

There is no way to lose weight in a way that is both rapid and healthy at any age. Healthy weight loss is a slower, steady process and involves losing one to two pounds per week, but no more. Older adults who lose weight quickly and unintentionally should seek medical care to rule out any serious conditions such as cancer.

Maintaining a healthy weight after 50 involves good habits that include proper nutrition, increased exercise, drinking more water, and taking care of your mental health.

Losing weight after age 50 may be harder for some of us, but this may not be true for everyone. Factors such as genetics, metabolism, activity level, muscle mass, stress, chronic diseases, or medications can affect weight management after age 50. If someone suddenly loses significant weight, we recommend consulting a health care provider to find out why.

Our Reviews Team found that the Mayo Clinic Diet was one of the best diets for older adults over 50. According to our research, diets that prioritize lifestyle changes and nutrient-dense foods like fruits and vegetables can help support a healthy weight.

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