{"id":1849,"date":"2020-11-24T01:00:15","date_gmt":"2020-11-24T01:00:15","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1849"},"modified":"2026-10-16T14:23:28","modified_gmt":"2026-10-16T14:23:28","slug":"losing-weight-after-50","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/losing-weight-after-50\/","title":{"rendered":"Losing Weight After 50: Tips, Tricks, and Advice"},"content":{"rendered":"<p>Losing weight after 50 might sound arduous, but with increased age comes the wisdom and discipline needed to make weight loss after 50 a success!<\/p>\r\n<p>If you\u2019re over 50, you might be concerned about your health, maintaining a healthy body weight, and maximizing your quality of life.<\/p>\r\n<p>But, like with anything else, you&#8217;re never too old to start, and a better diet, health, and fitness are no exceptions!<\/p>\r\n<p>Ready to make some real changes and get into the best shape of your life? Keep reading for our top tips for losing weight after 50!<\/p>\r\n<h3 style=\"text-align: center;\"><em>Strength training is NOT just for young people! Learn more about <a href=\"https:\/\/www.fitmotherproject.com\/weight-training-for-women-over-50-a-full-program-breakdown\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=losing-weight-after-50&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">weight training for women over 50<\/a>.<\/em><\/h3>\r\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\r\n<h2>Healthy Habits for Women Over 50<\/h2>\r\n<p>Losing weight after 50 involves more than simply dieting and getting regular exercise.<\/p>\r\n<p>Additional healthy habits play crucial roles in your overall health and wellness, especially mental health.<\/p>\r\n<p>Examples of healthy habits for women over 50 include:<\/p>\r\n<h3>Prioritize Brain Health<\/h3>\r\n<p>Forgetfulness and cognitive decline associated with aging can be a concern for women over 50.<\/p>\r\n<p>Take care of your brain by exercising it as you would the muscles in your body.<\/p>\r\n<p>Try:<\/p>\r\n<ul>\r\n<li>Regular reading<\/li>\r\n<li>Crossword puzzles<\/li>\r\n<li>Career-related thinking and comprehension<\/li>\r\n<li>Doing taxes, balancing checkbooks, and other math-related tasks<\/li>\r\n<\/ul>\r\n<p>Keeping your brain and thinking skills sharp improves overall health and wellness.<\/p>\r\n<h3>Take Dietary Supplements<\/h3>\r\n<p>Dietary supplements for women over 50 help you avoid nutrient deficiencies, improve brain function, enhance mental health, and reduce chronic disease risks \u2014 especially osteoporosis and heart disease.<\/p>\r\n<p>Supplements to consider for women over 50 include:<\/p>\r\n<ul>\r\n<li><a href=\"https:\/\/www.issfal.org\/assets\/globalrecommendationssummary19nov2014landscape_-3-.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">500 milligrams<\/a> of DHA plus EPA daily to optimize heart health and cognitive function<\/li>\r\n<li><a href=\"https:\/\/www.consumerlab.com\/answers\/how-many-cells-or-cfus-should-my-probiotic-have\/probiotic-cells-CFU\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-10 billion CFUs<\/a> (colony forming units) of probiotics daily to enhance immune function, improve digestive, skin, and heart health, and ease anxiety and depression<\/li>\r\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WeightLoss-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer\">200 milligrams<\/a> of green coffee bean extract, <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WeightLoss-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer\">3,000 milligrams<\/a> of Phaseolus Vulgaris (white kidney bean extract), or fiber supplements to enhance weight loss if your doctor gives you the okay<\/li>\r\n<li>Calcium, vitamin D, and phosphorous supplements to boost bone health<\/li>\r\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t2\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">425 milligrams<\/a> of choline daily to enhance brain function<\/li>\r\n<li>Multivitamin supplements designed for women over 50, containing all <a href=\"https:\/\/ods.od.nih.gov\/Health_Information\/Dietary_Reference_Intakes.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">essential vitamins and minerals<\/a> (including <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t3\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">150 micrograms <\/a>of iodine)<\/li>\r\n<\/ul>\r\n<p>Always check with your doctor before taking dietary supplements.<\/p>\r\n<p><em>Find out about magnesium supplement benefits as we discuss magnesium for sleep, anxiety, and weight loss.<\/em><\/p>\r\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/fb9IAfj2E9w?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\r\n<h3>Get Enough Sleep<\/h3>\r\n<p>Sleeping enough is important at any age, especially in women over 50.<\/p>\r\n<p>Sleep keeps hormones that control appetite in check, helps prevent injury, enhances cognitive function, and gives you the energy needed to stay active throughout the day.<\/p>\r\n<p>The Centers for Disease Control and Prevention (<a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noopener noreferrer\">CDC<\/a>) recommend women over age 50 get 7-9 hours of sleep each night.<\/p>\r\n<p><em>Learn how to improve your sleeping habits, helping you to wake up feeling well-rested in the morning.<\/em><\/p>\r\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/kvHA49vfnHs?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\r\n<h3>Focus on Mental Health<\/h3>\r\n<p>In addition to taking dietary supplements, eating right, exercising, and getting plenty of sleep, there are additional things you can do to relax and ease stress and anxiety to improve overall health and wellness.<\/p>\r\n<p>Try:<\/p>\r\n<ul>\r\n<li>Yoga<\/li>\r\n<li>Meditation<\/li>\r\n<li>Tai chi<\/li>\r\n<li>Outdoor walks or hikes<\/li>\r\n<li>Getting a massage<\/li>\r\n<li>Social support or talk therapy for depression<\/li>\r\n<li>Get in touch with your spirituality<\/li>\r\n<\/ul>\r\n<p>Check in with your doctor if you simply can\u2019t shake feelings of depression, stress, or anxiety, to find out if certain medications are right for you.<\/p>\r\n<h3>Have Your Hormones Checked<\/h3>\r\n<p>Hormone levels can fluctuate with age, especially in women during and after menopause.<\/p>\r\n<p>Have your doctor monitor the following hormone levels beginning in your 30s and 40s:<\/p>\r\n<ul>\r\n<li>Estrogen<\/li>\r\n<li>Progesterone<\/li>\r\n<li>Testosterone<\/li>\r\n<li>Thyroid hormone<\/li>\r\n<\/ul>\r\n<p>Hormone levels that are abnormally low or high can affect your body\u2019s metabolism and your ability to effectively shed excess weight.<\/p>\r\n<p>Ask your doctor if hormone replacement therapy or taking isoflavone supplements is right for you.<\/p>\r\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK99136\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that taking at least 75 milligrams of isoflavones derived from soy daily significantly increases bone mineral density, improves heart health, and may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188409\/\" target=\"_blank\" rel=\"noopener noreferrer\">alleviate hot flashes<\/a> associated with menopause.<\/p>\r\n<p>But since soy isoflavones have estrogen-like properties, always get your doctor\u2019s permission before taking these supplements.<\/p>\r\n<p><em>Looking for signs you&#8217;re a healthy woman? Try these 7 health tests you can do at home!<\/em><\/p>\r\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Vx9XzVlrovI?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\r\n<h3>Drink Water, Coffee, and Tea<\/h3>\r\n<p>Drink plenty of water to prevent fatigue associated with dehydration and help reduce hunger.<\/p>\r\n<p>Aim to drink 2-4 cups of water in the morning when you wake up before you drink coffee or tea, and 2 cups of water before meals to help boost satiety.<\/p>\r\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30335479\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that caffeine aids in weight and fat loss.<\/p>\r\n<p>It also helps you stay mentally alert and gives you the boost of energy needed to work out regularly and stay active throughout the day.<\/p>\r\n<p>To reap the weight and fat loss benefits of caffeine, aim to drink <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4575379\/\" target=\"_blank\" rel=\"noopener noreferrer\">3 or more cups<\/a> of coffee or tea daily, as up to <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WeightLoss-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer\">500 milligrams<\/a> of caffeine per day appears to be safe for most adults.<\/p>\r\n<p><em>This video will teach you what you should be drinking each and every day to stay healthy and hydrated.<\/em><\/p>\r\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/57Ssm_ADSfs?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\r\n<h2>Diet Advice for Losing Weight After 50<\/h2>\r\n<p>A healthy diet is crucial for losing weight after 50.<\/p>\r\n<p>Women over 50 have different calorie and nutritional needs than men and younger women, as metabolism and muscle mass tend to decrease with age.<\/p>\r\n<p>Try the following dietary tips and tricks to optimize weight loss results.<\/p>\r\n<h3>Know Your Weight Loss Calorie Needs<\/h3>\r\n<p>Women\u2019s caloric needs vary based on size, lean body mass, metabolism, and activity level.<\/p>\r\n<p>The <a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary Guidelines for Americans 2020<\/a> estimate the following weight maintenance energy needs for women over 50 based on how active they are:<\/p>\r\n<ul>\r\n<li>Sedentary women over 50: 1,600 calories daily<\/li>\r\n<li>Moderately active women over 50: 1,800 calories per day<\/li>\r\n<li>Active women over 50: 2,000-2,200 calories daily<\/li>\r\n<\/ul>\r\n<p>These calorie guidelines are for women over 50 who would like to maintain a healthy weight.<\/p>\r\n<p>If you\u2019re moderately active or active and would like to lose weight, aim to eat about 1,200 calories per day to drop about 1-2 pounds each week.<\/p>\r\n<h3>Try Intermittent Fasting<\/h3>\r\n<p>To help you achieve a daily 1,200-calorie goal, consider intermittent fasting.<\/p>\r\n<p>Reduce your energy intake to 800 calories per day on certain days each week, or only eat during an 8-hour window of time during the day.<\/p>\r\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6004924\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that limiting food intake to an 8-hour window leads to calorie restriction and weight loss without calorie counting.<\/p>\r\n<p>Avoid dropping below 800 calories per day unless your doctor supervises you.<\/p>\r\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/join.fitmotherproject.com\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\r\n<h3>Become Familiar with Macronutrients<\/h3>\r\n<p>Become familiar with the three main macronutrients to effectively drop weight after 50.<\/p>\r\n<p>They include:<\/p>\r\n<ul>\r\n<li>Carbohydrates: 4 calories per gram<\/li>\r\n<li>Protein: 4 calories per gram<\/li>\r\n<li>Dietary fat: 9 calories per gram<\/li>\r\n<\/ul>\r\n<p>The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK56068\/table\/summarytables.t5\/?report=objectonly\" target=\"_blank\" rel=\"noopener noreferrer\">Institute of Medicine<\/a> recommends consuming 45-65% of your calories from carbs, 10-35% from protein, and 20-35% of your daily calories from dietary fat.<\/p>\r\n<p>But because protein and fat help boost satiety for weight loss, you might consider the following when eating 1,200 calories per day:<\/p>\r\n<ul>\r\n<li>40-45% of calories from carbs, or 120-135 grams of carbs daily<\/li>\r\n<li>30-35% of your calories from protein, or 90-105 grams of protein daily<\/li>\r\n<li>25-30% of calories from dietary fat, or 33-40 grams of fat daily<\/li>\r\n<\/ul>\r\n<p>Use the chart below to give you an idea of how many grams of carbs, protein, and fat are in some nutritious whole foods for women over 50:<\/p>\r\n\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td>\u00a0<\/td>\r\n<td>CARBS<\/td>\r\n<td>PROTEIN<\/td>\r\n<td>FAT<\/td>\r\n<td>CALORIES<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3 ounces of grilled chicken<\/td>\r\n<td>0 grams<\/td>\r\n<td>25 grams<\/td>\r\n<td>3 grams<\/td>\r\n<td>126<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3 ounces of tuna<\/td>\r\n<td>0 grams<\/td>\r\n<td>20 grams<\/td>\r\n<td>3 grams<\/td>\r\n<td>109<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3 ounces of shrimp<\/td>\r\n<td>0 grams<\/td>\r\n<td>20 grams<\/td>\r\n<td>0 grams<\/td>\r\n<td>84<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>2 large eggs<\/td>\r\n<td>1 gram<\/td>\r\n<td>13 grams<\/td>\r\n<td>10 grams<\/td>\r\n<td>143<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3 slices of firm tofu<\/td>\r\n<td>5 grams<\/td>\r\n<td>19 grams<\/td>\r\n<td>5 grams<\/td>\r\n<td>139<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3 ounces of seitan<\/td>\r\n<td>5 grams<\/td>\r\n<td>20 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>108<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1\/2 cup of low-fat cottage cheese<\/td>\r\n<td>3 grams<\/td>\r\n<td>14 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>81<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 cup of skim milk<\/td>\r\n<td>12 grams<\/td>\r\n<td>8 grams<\/td>\r\n<td>0 grams<\/td>\r\n<td>83<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 cup of soy milk<\/td>\r\n<td>4 grams<\/td>\r\n<td>8 grams<\/td>\r\n<td>5 grams<\/td>\r\n<td>80<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 container of nonfat Greek yogurt<\/td>\r\n<td>6 grams<\/td>\r\n<td>17 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>100<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 reduced-fat string cheese stick<\/td>\r\n<td>0 grams<\/td>\r\n<td>6 grams<\/td>\r\n<td>3 grams<\/td>\r\n<td>45<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1\/2 cup of cooked black beans<\/td>\r\n<td>20 grams<\/td>\r\n<td>8 grams<\/td>\r\n<td>0 grams<\/td>\r\n<td>114<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1\/2 cup of cooked brown rice<\/td>\r\n<td>23 grams<\/td>\r\n<td>2 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>109<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1\/2 cup of cooked quinoa<\/td>\r\n<td>20 grams<\/td>\r\n<td>4 grams<\/td>\r\n<td>2 grams<\/td>\r\n<td>111<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 packet of cooked oatmeal<\/td>\r\n<td>27 grams<\/td>\r\n<td>7 grams<\/td>\r\n<td>3 grams<\/td>\r\n<td>150<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 cup of strawberries<\/td>\r\n<td>12 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>0 grams<\/td>\r\n<td>49<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 medium banana<\/td>\r\n<td>27 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>0 grams<\/td>\r\n<td>105<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 cup of non-starchy vegetables <br \/>(lettuce, cucumbers, asparagus, tomatoes, etc.)<\/td>\r\n<td>2-7 grams<\/td>\r\n<td>1-4 grams<\/td>\r\n<td>0 grams<\/td>\r\n<td>8-40<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 ounce of nuts or seeds<\/td>\r\n<td>5 grams<\/td>\r\n<td>7 grams<\/td>\r\n<td>14 grams<\/td>\r\n<td>161<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>2 tablespoons of nut butter<\/td>\r\n<td>7 grams<\/td>\r\n<td>7 grams<\/td>\r\n<td>16 grams<\/td>\r\n<td>191<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 teaspoon of plant oil<\/td>\r\n<td>0 grams<\/td>\r\n<td>0 grams<\/td>\r\n<td>5 grams<\/td>\r\n<td>40<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1 tablespoon of oil-based dressing<\/td>\r\n<td>2 grams<\/td>\r\n<td>0 grams<\/td>\r\n<td>3 grams<\/td>\r\n<td>35<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>1\/6th of an avocado<\/td>\r\n<td>3 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>5 grams<\/td>\r\n<td>55<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>8 large olives<\/td>\r\n<td>4 grams<\/td>\r\n<td>1 gram<\/td>\r\n<td>5 grams<\/td>\r\n<td>54<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n<h3>Divide Your Plate<\/h3>\r\n<p>If you don&#8217;t have time to count calories or macronutrient grams during weight loss, it\u2019s OK!<\/p>\r\n<p>Divide each plate the following way to make sure you\u2019re meeting daily nutritional needs:<\/p>\r\n<ul>\r\n<li>Fill half of each plate with non-starchy vegetables (lettuce, spinach, celery, green beans, cucumbers, tomatoes, bell peppers, mushrooms, broccoli, cauliflower, asparagus, etc.)<\/li>\r\n<li>Fill one-fourth of each plate with protein-rich foods (eggs, chicken, fish, tofu, etc.)<\/li>\r\n<li>Fill one-fourth of each plate with fiber-rich carbs (fruit, corn, peas, beans, lentils, other legumes, whole grains, etc.)<\/li>\r\n<li>Eat 2-3 servings of low-fat dairy foods or plant milks<\/li>\r\n<li>Add a small portion of dietary fat to each meal (oils, avocados, nuts, seeds, etc.)<\/li>\r\n<\/ul>\r\n<p>Dividing your plate this way helps you properly portion foods and get all of the essential nutrients needed to achieve optimal health during weight loss.<\/p>\r\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=site&amp;utm_medium=banner&amp;utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\r\n<h2>Exercise Recommendations for Women Over 50<\/h2>\r\n<p>Staying active over 50 is the key to:<\/p>\r\n<ul>\r\n<li>Preserving lean muscle and bone mass<\/li>\r\n<li>Achieving or maintaining a healthy weight<\/li>\r\n<li>Maintaining high energy levels<\/li>\r\n<li>Increasing strength, flexibility, and the ability to perform everyday tasks<\/li>\r\n<li>Reducing stress, depression, and anxiety<\/li>\r\n<li>Slowing physical decline associated with aging<\/li>\r\n<\/ul>\r\n<p>There are numerous things to consider when beginning an exercise program for weight loss after 50.<\/p>\r\n<p>Be sure you choose workouts and activities you enjoy!<\/p>\r\n<h3>Properly Warm-Up and Stretch<\/h3>\r\n<p>Warming up and stretching properly is important at any age as it aids in injury prevention, improves workouts, and keeps you flexible and agile. Before beginning each workout, warm-up for 3-5 minutes. When you\u2019re finished, cool down for the same amount of time and complete <a href=\"https:\/\/www.youtube.com\/watch?v=_-x5NUQKW3U\" target=\"_blank\" rel=\"noopener noreferrer\">post-workout stretching exercises<\/a>.<\/p>\r\n<h3>Consider Yoga, Pilates, or Tai Chi<\/h3>\r\n<p>Exercises that increase flexibility and balance, such as yoga, Pilates, and tai chi, are excellent choices for women over 50.<\/p>\r\n<p>These workouts help you relax, ease stress and depression, boost energy, and improve strength to boost your ability to perform everyday functions now and in the future.<\/p>\r\n<h3>Combine Strength Workouts with Cardiovascular Exercise<\/h3>\r\n<p>You\u2019ll achieve optimal health and aesthetic benefits by combining strength exercises with cardiovascular workouts.<\/p>\r\n<p>Aim to exercise at least 30 minutes most days of the week.<\/p>\r\n<p>Examples of fat-burning workouts include:<\/p>\r\n<ul>\r\n<li>Circuit training, or alternating strength training circuits with cardio exercises (rope jumping, burpees, jumping jacks, rowing, etc.) for 30-45 minutes 2 days each week<\/li>\r\n<li>Continuous cardiovascular exercise (jogging, walking, biking, swimming, using an elliptical machine, etc.) for 45-60 minutes 1-2 times per week<\/li>\r\n<li>High-intensity interval training (HIIT), or alternating 1-2 minutes of high-intensity exercise with 1-2 minutes of lower intensity intervals, for 20-30 minutes 1-2 days each week<\/li>\r\n<li>Yoga or Pilates 1-2 days weekly<\/li>\r\n<\/ul>\r\n<p>Changing up workouts regularly helps you achieve the figure and fat-burning results you desire.<\/p>\r\n<p><em>Try this full-body dumbbell workout for women! All you need is a set of dumbbells and some floor space!<\/em><\/p>\r\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/ZSqgOVb6GI0?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\r\n<h3>Increase Activities of Daily Living<\/h3>\r\n<p>Daily workouts shouldn\u2019t be the only time you\u2019re active during the day.<\/p>\r\n<p>Increase the number of calories you burn all throughout the day, not just during exercise, to enhance weight loss over 50.<\/p>\r\n<p>A <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" target=\"_blank\" rel=\"noopener noreferrer\">155-pound adult<\/a> expends the following in just 30 minutes:<\/p>\r\n<ul>\r\n<li>Cooking: 93 calories<\/li>\r\n<li>Bowling: 112 calories<\/li>\r\n<li>Dancing: 112 calories<\/li>\r\n<li>Playing frisbee: 112 calories<\/li>\r\n<li>Horseback riding: 149 calories<\/li>\r\n<li>Raking: 149 calories<\/li>\r\n<li>Gardening: 167 calories<\/li>\r\n<li>House cleaning: 167 calories<\/li>\r\n<li>Playing badminton: 167 calories<\/li>\r\n<li>Weeding: 172 calories<\/li>\r\n<li>Painting: 186 calories<\/li>\r\n<li>Kayaking: 186 calories<\/li>\r\n<li>Mowing the lawn: 205 calories<\/li>\r\n<li>Golfing and carrying clubs: 205 calories<\/li>\r\n<li>Downhill or cross-country skiing: 223 calories<\/li>\r\n<li>Shoveling: 223 calories<\/li>\r\n<li>Snowshoeing: 298 calories<\/li>\r\n<\/ul>\r\n<p>The bottom line is to avoid sitting down as much as possible throughout the day, even if it means getting a sit\/stand desk at work!<\/p>\r\n<p><\/p>\r\n<h2>Losing Weight After 50: Where Should You Begin?<\/h2>\r\n<p>When losing weight after 50 is your goal, you don\u2019t have to do it alone.<\/p>\r\n<p>Sometimes extra help planning meals, menus, and workouts \u2014 and motivational support from health experts is all you need to achieve the body weight and figure of your dreams.<\/p>\r\n<p>The <a href=\"https:\/\/join.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=losing-weight-after-50&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Program<\/a> is a weight loss plan designed for busy moms of all ages.<\/p>\r\n<p>You\u2019ll receive customized meal plans, recipes, workouts, weekly newsletters, and Q&amp;A support from health coaches along the way.<\/p>\r\nThe <p>Fit Mother Program has helped thousands of busy moms get and keep lost weight off for life.<\/p>\r\n<p>If you\u2019re thinking about giving the Fit Mother Program a try, sign up for the free <a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=losing-weight-after-50&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother 1-week plan<\/a> today!<\/p>\r\n<p>When you\u2019re ready to take control of your health after 50, the Fit Mother Project is here to help!<\/p>\r\n<p>You&#8217;ll look better, feel better, and be able to enjoy life to its fullest!<\/p>\r\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\r\n<p><\/p>\r\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on losing weight after 50.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/lifestyle\/'><span>lifestyle<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a><\/div><p>With increased age comes the wisdom and discipline needed to make losing weight after 50 a success! Here&#8217;s how you can get in the best shape of your life!<\/p>\n","protected":false},"author":5,"featured_media":1961,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,20,9,3259],"tags":[3643,3660,3710,3648],"class_list":["post-1849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-nutrition","category-weight-loss","category-womens-health","tag-diet","tag-exercise","tag-lifestyle","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.8 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Losing Weight After 50: Tips, Tricks, and Advice | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"With increased age comes the wisdom and discipline needed to make losing weight after 50 a success! 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