The Best Way to Lose Weight After 50

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Many women out there, including myself, often wonder what is the best way to lose weight after 50. It’s a pretty common concern, especially when you’re hitting or have already hit that 50-year mark. What used to work like a charm in the past might not do the trick anymore. It’s all part of the natural ageing process, which means we’ve got to take a fresh look at how we manage our weight. Plus, this phase of life comes with many other changes, like dealing with an empty nest, possibly retiring, and taking care of ageing parents, adding stress that is also difficult to manage. It’s a lot to juggle!

The best way to lose weight after 50 is by focusing on a balanced and sustainable approach to both diet and exercise, as well as managing stress. Begin by creating a calorie deficit through portion control and choosing nutrient-dense foods like vegetables, lean proteins, and whole grains. Incorporate regular aerobic exercise, strength training, and flexibility exercises into your routine to boost metabolism and maintain muscle mass. Additionally, prioritise getting enough sleep, managing stress, and staying hydrated to support your weight loss efforts. Consulting with a healthcare professional or registered dietitian can provide personalised guidance and ensure you make safe and effective choices for your age and health status.

Stay tuned for valuable tips on incorporating simple lifestyle adjustments that can make a huge difference in your weight management through menopause. In the upcoming article, you will find practical strategies that empower you to embrace this transformative phase with confidence.

Factors affecting weight gain in menopause

During menopause, a bunch of things can team up to mess with your weight. This guide suggests that women tend to store fat in the ‘middle’ after menopause. many factors contribute to this

Factors Affecting Weight Gain in Menopause
1. Hormonal Changes
During menopause, hormonal shifts, primarily the decline in oestrogen, can alter fat storage patterns, often leading to increased abdominal fat.
2. Metabolism Slowdown
As we age, our metabolic rate naturally decreases, making it easier to gain weight and harder to shed extra pounds. Menopausal hormonal changes can further slow down metabolism.
3. Muscle Loss
We also lose muscle mass – known as sarcopaenia. This reduction in muscle can lower the body’s calorie-burning capacity, potentially resulting in weight gain.
4. Dietary Habits
Changes in eating habits, such as consuming more calories or a shift toward less nutritious, high-calorie foods, can be a driving factor behind weight gain during menopause.
5. Physical Activity
A reduction in physical activity, often due to lifestyle changes or menopausal symptoms like fatigue, can contribute to weight gain.
6. Stress
Menopause can be a stressful time, and stress can trigger emotional eating or lead to fat accumulation, especially around the midsection.
7. Sleep Disturbances
Sleep problems are common during menopause and can disrupt hormones related to hunger and appetite, potentially contributing to weight gain.
8. Genetics
Genetic factors can play a role in how an individual’s body responds to menopausal changes, influencing weight gain susceptibility.
9. Medications
Certain medications prescribed to manage menopausal symptoms or other health conditions can have side effects that promote weight gain.
10. Lifestyle Factors
Changes like quitting smoking or alterations in alcohol consumption can also impact weight during menopause.

Should I be concerned about weight gain in Menopause?

Concerns regarding weight gain during menopause are entirely justified but should be approached with a balanced perspective. Although many women do experience weight gain during this life stage, it’s important to recognise that it’s not an inevitability and can often be managed effectively with the right strategies. Firstly, it’s crucial to acknowledge that some degree of weight gain and shifts in body composition are a natural aspect of the ageing process, not unique to menopause. Embracing and adapting to these changes as part of life’s natural course can be a healthy mindset.

On the other hand, excessive weight gain, particularly if it leads to obesity, can heighten the risk of various health concerns like heart disease, diabetes, and joint issues. Hence, prioritising maintaining a healthy weight is essential for overall well-being. Lifestyle choices, including maintaining a balanced diet, engaging in regular physical activity, managing stress, and ensuring adequate sleep, play a pivotal role in weight management during menopause. Importantly, not all women experience substantial weight gain during menopause due to individual variations in genetics, hormonal changes, and lifestyle choices.

The Mayo Clinic suggests that excess weight in menopause elevates the risk of numerous health problems, including breathing difficulties, heart disease, type 2 diabetes, and certain cancers like breast, colon, and endometrial cancer.

What is the best way to lose weight after 50?

I noticed my weight creeping up when I turned 50, which was concerning. So, I decided to take action and adopt some simple (and not-so-simple)changes to get back on track. Here’s what I did:

Change the way you eat

First and foremost, I revamped my eating habits. I focused on maintaining a balanced diet by incorporating plenty of fruits, vegetables, lean proteins, and whole grains. Portion control became a key practice, and I made sure to avoid overeating. This was by far the hardest thing on the list. It is so easy to get caught up with social eating and the norms of day-to-day behaviour. Fasting is something that really worked for me. I also made a conscious effort to limit processed and sugary foods, opting for healthier alternatives. This not only supported my weight loss goals but also helped with hormonal balance./

Exercise more

Physical activity played a crucial role, too. I didn’t dive into any intense workouts; instead, I incorporated regular exercise into my routine. I have always enjoyed running, but now I have pivoted to strength training. I still included some aerobic exercises like walking and swimming but definitely added more strength training. This combination helped boost my metabolism and preserve muscle mass. Read more about strength training fundamentals in this post

Manage stress levels

Managing my stress was another important piece of the puzzle. Menopause can bring its fair share of stress, so I started practising relaxation techniques like deep breathing and meditation to keep it in check. I also tried to stay away from toxic situations and learned to say no more. I kept a journal to stay on track and monitor my progress. I documented my eating habits, exercise routines, and weight loss journey. It helped me stay accountable and identify areas where I could improve. I also found this helped manage my stress levels as I documented my feelings, hopes and dreams.

Get more and better sleep

Adequate sleep was also a priority. I ensured that I got enough quality sleep because I learned that sleep disruption can affect hormones related to hunger and appetite. My sleep regime had begun to be peppered with night sweats and insomnia. Speaking with my doctor, I started Hormone Replacement Therapy (HRT), which made a world of difference for me.

Be persistent and build a supportive environment

Lastly, seeking support made a significant difference. I joined a local weight loss group where we shared tips, celebrated achievements, and encouraged each other through the ups and downs. Having that community was incredibly motivating. In the end, my weight loss was gradual but consistent. It wasn’t about drastic measures; it was about making sustainable changes that fit my life and health goals.


I am not a healthcare expert, and the advice given here is from my own experience. Consulting with a healthcare professional or a registered dietitian is important and can offer personalised guidance and support tailored to one’s specific needs and health status. Ultimately, the best way to lose weight after 50 is to focus on holistic health and overall well-being instead of fixating solely on the scale, which is a constructive approach to navigating menopause and its potential effects on weight.

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About me

Turning 50 was an unexpected wake-up call. Panic surged through every fibre of my being as I wondered, “Is my youth slipping away, leaving me behind”.

Standing at the crossroads, I realized I wasn’t alone in this whirlwind of emotions. Many women over 50 experience similar moments of self-doubt and apprehension. The truth is our bodies and minds undergo natural changes as we age. It’s essential to remember that ageing is a privilege denied to many, and instead of fearing it, we must embrace a healthy and happy lifestyle over 50.

Using the advice we share in this blog, many women, including me, have found relief and are better able to manage this transition of life and feel more fulfilled both at home, and at work.

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