The basic principles for losing weight after the age of 50 are similar as those for younger people but there are a few exceptions. Certain physical characteristics and health issues affect weight gain as well as health as you get older. Change a few dietary habits, check out specific health concerns with your doctor and add some extra physical activity to help you shed unwanted pounds after your 50th birthday.
Step 1
Check with your doctor before starting any weight loss program. People over the age of 50 need to consider additional health issues before starting diet and exercise programs. You may be able to lose weight by balancing your body chemistry. Hormonal change during and after menopause in women and male hormonal fluctuation associated with aging can contribute to weight gain. Your doctor can determine if hormone fluctuation is the cause of excess weight with simple tests. Extra weight is associated with an increased risk of heart disease, high cholesterol, diabetes and stroke so it is important to discuss weight concerns with your doctor.
Step 2
Eat smaller portions. Metabolism slows as you age, so cutting back on the amount you eat helps with weight loss for people over 50. Middle-aged people can keep weight in check, stay healthier, remain more independent and sustain quality of life by focusing on a healthy diet and proper food portion size for their age. Individual calorie needs vary so consult your doctor for guidance.
Step 3
Drink water before every meal. Dr. Brenda Davy, PhD, a researcher at Virginia Tech found in a 2010 study that drinking water before each meal helped people in the 55 to 75 age range lose weight. Participants lost an average of 15 pounds over a 12-week period by drinking two 8-oz. glasses of water before every meal and by following a low-calorie diet.
Step 4
Become a "mall walker," an ideal exercise for people over 50. Most indoor shopping complexes permit people to enter early before stores open to walk laps around the mall, providing a safe and weather-proof atmosphere. Exercise is important for middle-aged men and women who are trying to lose weight. Muscle mass begins to deteriorate after the age of 30. Exercise builds muscle, and muscles burn more calories than fat. If your doctor permits, include additional exercises with aerobic activity, strength training and stretching.
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