3 Science-Backed Habits for Weight Loss After 50

It’s not all in your head—losing weight after 50 comes with its own set of challenges. A number of factors such as gradual muscle loss, hormonal shifts, and an increased risk of insulin resistance can make weight loss after 50 feel like a continuous uphill battle. 

“Weight loss can be especially challenging for women in midlife, where many find themselves gaining weight despite continuing the same nutrition and exercise habits,” says Lindsay Ogle, M.D.

If you’re feeling stuck, there is good news—experts suggest following three key habits can support weight loss and preserve metabolic health at any age.

1. Build Your Plate Around Fiber and Protein

Most Americans don’t get enough fiber, a key nutrient for gut health, satiety and longevity. Fiber also supports weight loss and appetite control after 50, as it plays a role in slowing digestion and keeping you full. It also directly triggers hormones that turn the dial down on appetite.

“When fiber reaches the large intestine, the bacteria in your gut feed on it, producing compounds called short-chain fatty acids (SCFA), stimulating the release of appetite-suppressing hormones like GLP-1,” says Lainey Younkin, M.S., RD.

Younkin says to hit the recommended amount of 25 to 38 grams per day, include a fruit with breakfast, make half your plate vegetables at lunch and dinner, and make a quarter of your plate whole grains like quinoa or farro.

Protein is equally critical to prioritize to preserve muscle and keep your metabolic rate high. “Protein stimulates the release of hormones, like GLP-1 and peptide YY, that decrease appetite and increase satiety (i.e., satisfaction) after meals,” adds Younkin. Due to its importance for health, the new Dietary Guidelines for Americans now recommends a higher amount of protein, 1.2 to 1.6 grams of protein per kilogram body weight, which can add up to around 84-112 grams per day., 

While everyone’s exact protein needs are unique, Younkin recommends aiming for 20-30 grams of protein per meal and about 10-15 grams of protein per snack as a starting point. Ogle echoes protein’s importance, and considers it a nonnegotiable nutrient in minimizing age-related muscle loss.

2. Strength-Train at Least Twice per Week

Research shows a gradual loss of muscle with age, with a 3% to 5% decline occurring every decade after age 30. “Loss of muscle slows your metabolism. This means you burn fewer calories at rest, making it harder to stay in a calorie deficit for weight loss,” says Younkin. 

Because of this, health experts like Ogle emphasize strength training as one of the best habits you can implement to maintain or even build muscle after 50. “If you are not strength-training, you are losing muscle mass each year,” says Ogle, noting maintaining muscle mass is critical to preserving metabolic health as well as preventing cardiovascular disease (the leading cause of death in women). 

Younkin also points to research showing that strength training can help reduce body fat percentage and visceral fat, the dangerous fat in our abdomen. Both Ogle and Younkin recommend lifting weights at least two times per week and building up consistency first before adding another day.

3. Make Sleep a Nonnegotiable

Ogle notes sleep is an often overlooked but essential habit for metabolic health and weight management after 50, and that a sleep deficit can increase hunger hormones like ghrelin.

Getting more restful sleep is possible with a few simple tweaks, even if you’re dealing with sleep disruptors like stress, hormonal shifts, and time constraints that may accompany this stage of life. To promote better sleep, aim for a consistent sleep schedule, set a “winddown alarm” to start a relaxing routine, and create a peaceful, dark environment in your bedroom. Regular exercise, fresh air, and a balanced diet also help support a more restful slumber.

Ogle says if sleep hygiene is not sufficient to achieve seven to nine hours of restful sleep, then reach out to your doctor for more guidance. 

The Bonus Habit That Brings It All Together

When progress stalls, tracking your diet, exercise and other lifestyle habits in a journal can bring heightened awareness to sneaky factors that can be hindering progress. For example, many people consume more calories than they think (even when making healthy food choices) or have the same exercise routine every week, where the body is no longer challenged. Shedding light on these specifics can uncover subtle shifts that can make a meaningful difference in your weight-management results.

As you rebuild this awareness, it can be helpful to also remember your “why” to stay motivated, which is your reason for starting your pursuit of a healthy weight in the first place. A few examples may be you want to have more energy to play with your grandkids, want to reduce strain on your knees or hips, or simply protect your long-term health. Keeping your why in the back of your mind, and even putting it front and center, such as on a vision board in your kitchen, can connect your habits back to your motivation and purpose. 

Our Expert Take

Losing weight after 50 can feel frustrating at times, especially when it feels like you’re practicing the same habits you always have. The good news is that when adopted consistently, small, targeted changes in your diet and lifestyle habits, such as prioritizing protein and fiber, strength-training regularly and getting adequate sleep, can make a big difference.