If you’re a woman over 50, like me, chances are you’ve started to notice that managing your weight feels a lot harder than it used to. You are not just imagining this—after you hit be the big 5-0 your metabolism does slow down, and hormonal changes caused by menopause makes things trickier.
But here’s the good news: while our struggle is real and at times frustrating, it’s not impossible to overcome. Let’s tackle this together with optimism, some humor, and a few actionable tips that will help get things back on track.
Why Does Weight Management Get Harder After 50?
First, in order to tackle something, we need to understand what it is. Unfortunately, part of the ageing process causes us to lose muscle mass and burn fewer calories while we rest. Hormonal shifts, especially drops in estrogen, can lead to increased fat storage (particularly around our bellies, ugh!). When you add in life’s responsibilities, work, home, and families, carving out time for fitness can feel like one more chore.
When I was younger, I ate what I wanted when I wanted. I used to eat a bagel for breakfast, pizza for lunch and rice at dinner without even thinking twice about it. Now, even looking at carbs seems to add inches to my waistline. Does this sound familiar?
Nothing will stop us from ageing, so the solution is to make peace with our body. We have to stop fighting against it and learn to work with it instead. Here’s some advice to help accomplish just that with some grace and maybe even a little fun!
1. Find the Fitness Routine That Matches Your Energy
Not everyone has the same energy levels, and you may find your levels might fluctuate from day to day, so finding a routine that suits your body and current mood is key. Here are some options:
- High Energy Days: Take advantage of these with activities like brisk walking, cycling, or even a dance class. Zumba Gold (yes, there’s a version for beginners!) is a fantastic way to get your heart pumping while having fun. It’s easier to stick with things when you enjoy them.
- Low Energy Days: On those days when getting off the couch feels like a marathon, go for gentle stretching, yoga, or even a short stroll around the block. Remember, it’s not about intensity—it’s about consistency.
My friend started doing chair yoga after knee surgery. Losing weight was not her main goal, but it was incredible how much stronger and flexible she felt after doing it for several weeks.
2. Make Small, Sustainable Changes to Your Diet
Crash diets? I don’t think so. Your efforts will be much more fruitful if you maintain your focus on tweaks that you can maintain long-term:
- Add More Protein: Protein helps preserve muscle mass and keeps you full longer. Think eggs, chicken, tofu, or Greek yogurt.
- Portion Control: Use smaller plates and bowls to trick your brain into feeling satisfied with less. You will be surprised how these small changes can make a big difference.
One of things I have learned to love is meal prepping. It is a little tricky at first, especially when it comes to planning your menus, but once you get the hang of it, having healthy options ready not only reduces time in the kitchen but makes it easier to avoid quick unhealthy options or takeout. You eat healthier and save money, a total win-win!
3. Strength Training for Every Mobility Level
Building muscle is one of the best ways to rev up your metabolism. Plus, it does wonders for your bone health.
- For Beginners: Start with bodyweight exercises like wall push-ups or sit-to-stands. These are gentle but effective.
- Intermediate: Use resistance bands or light dumbbells. Try bicep curls, leg lifts, or squats with added weight.
- Advanced: Incorporate compound movements like deadlifts or bench presses. Just remember to focus on form and start light if you’re new to lifting
A year ago, my friend started by lifting soup cans and water bottles because weights scared her. Like so many women, she dreaded the idea of bulking up. But now, 20-pound dumbbells later, she is a self-declared weight training warrior!
4. Prioritize Sleep and Stress Management
Many women place much emphasis and food and exercise, but the reality is that it’s not just about what you eat and how you move, sleep and stress can also have a huge impact on your weight management.
- Sleep: Aim for 7-8 hours a night. Lack of sleep can mess with hunger hormones, making you crave more sugary snacks.
- Stress Relief: Chronic stress raises cortisol, which can lead to weight gain (can we say belly fat). Try meditation, journaling, or even a 10-minute break to breathe deeply.
Meditation is big part of my day. I started meditating for five minutes every morning, and throughout the day as I need it. It’s amazing how much calmer I feel, and I’ve noticed I’m a lot more relaxed and snacking less.
5. Make It Social—and Fun
Everything is easier with a friend. Plus, having accountability can keep you motivated.
- Join a Class: Whether it’s water aerobics or Pilates, group settings can make exercise enjoyable.
- Find a Buddy: Partner up with a friend for regular walks or workouts. Knowing someone’s counting on you makes it harder to skip.
- Gamify It: Use fitness trackers or apps that turn exercise into a game. Seeing your steps add up or earning badges can be surprisingly motivating.
My colleague joined a walking group in her neighborhood. They met twice a week and would chat the whole time. She made friends and increased her fitness level without even realizing it.
6. Hydrate Like a Pro
We often mistake thirst for hunger, leading to unnecessary snacking. Staying hydrated is one of the simplest ways to support your weight management goals.
- Keep It Interesting: Add slices of lemon, cucumber, or mint to your water to make it more enticing.
- Have a Bottle Handy: Keeping a water bottle within reach ensures you sip throughout the day.
- Set Goals: Aim for at least 8 glasses a day, but drink more if you’re active
I started carrying a reusable bottle everywhere, and it’s amazing how much better I feel when I’m hydrated.
7. Celebrate Non-Scale Victories
The scale can be friend or foe. The number on the scale doesn’t define you or your progress. Focus on other wins instead:
- Clothing Fit: Notice how your jeans fit or how you feel in your favorite dress.
- Energy Levels: Feeling more energized is a huge accomplishment.
- Mental Health: Exercise and healthy eating can boost your mood and reduce stress.
I personally never use a scale, and I can’t tell how liberating it feels not to be fixated on those numbers, and whether they’ve gone up or down! I’ve seen how so many women obsess over it, and how it adversely affects them.
I decided that it just wasn’t worth my energy, or my sanity. Instead, I focus on how I feel and gauge my body by the feel of my clothes. This shift in my mindset allows me to feel empowered without the anxiety of being bound to a scale.
Embrace the Journey
Weight management after 50 isn’t about perfection, it’s about progress. Celebrate the little wins, whether it’s fitting into a pair of jeans or simply feeling more energetic.
So, what’s your next small step? Whether it’s swapping soda for water, taking a 10-minute walk, or just committing to move a little more today, know that you’re worth the effort. Let’s do this together—one manageable step at a time.
