Best Way to Lose Weight for Women Over 50

Dec 09, 2023

So, you've decided to kick off an epic weight loss journey, and guess what? You're not alone! We're diving deep into the art of embracing change, rocking those transformations, and making your health a top priority—because who said the best years were behind us?

1. Forget the Fads, Embrace the Lifestyle:

Toss out the idea of quick fixes and dive into the world of lifestyle changes. It's not about a temporary diet; it's about creating habits that you genuinely enjoy. For instance, swap out that restrictive diet plan for a colorful plate filled with nutrient-rich foods. Make it a mission to discover new recipes and find joy in nourishing your body.

Old Lady Gains Tip#1: Eat to 80% Full

This concept encourages you to pay attention to your body's hunger and fullness cues. Instead of devouring every last bite on your plate, pause and listen to your body. Aim to stop eating when you feel satisfied, but not overly stuffed. It's about savoring each bite and allowing your body to signal when it's had enough.

Example: Picture this—you're enjoying a delicious homemade meal. As you eat, take a moment to check in with your body. Are you starting to feel satisfied? Instead of cleaning your plate, put your fork down, take a deep breath, and reassess. Maybe you're already at 80% full, and that's a victory worth celebrating!

Old Lady Gains Tip#2: Mindful Eating Practices

Ditch the distractions and slow down, savor each bite, and appreciate the flavors. This mindful approach fosters a deeper connection with your food and promotes a sense of satisfaction. Put down your fork between bites. Slowing down and being mindful while eating helps you pay attention to your fulness cue.

Example: Turn off distractions like TV or phones during meals. Engage your senses by appreciating the colors, textures, and aromas of your food. Mindful eating transforms a simple meal into a nourishing experience.

ScienceDirect Research:

Results: This 6-month weight loss intervention in overweight/obese early postmenopausal women showed that self-efficacy to resist eating in potentially high-risk situations was a significant predictor of weight loss.

2. Move It, Groove It, Shake It Off:

Exercise should be a celebration, not a punishment. If you're not a fan of traditional workouts, find activities that bring you joy. Love dancing? Crank up your favorite tunes and dance in your living room. Enjoy the outdoors? Take a scenic walk or join a hiking group. The key is to move your body in a way that feels good for you.

Old Lady Gains Tip#1: Muscle Mass Matters

During menopause, hormonal shifts, particularly a decrease in estrogen, can contribute to a slower metabolism. This means your body may burn calories at a slightly lower rate. Amp up your metabolism with regular strength training. Building muscle helps counteract the natural decline and keeps your metabolism fired up.

Clinical Interventions in Aging Research:

Effects of a weight loss plus exercise program on physical function in overweight, older women: a randomized controlled trial

Results: Participants lost significantly more weight than participants in the educational control group

3. Hydration is Key (and So is Wine, Occasionally):

Water is your ally in this journey. Not only does it keep you hydrated, but it also supports digestion and gives your skin that radiant glow. And yes, you can still enjoy that glass of wine. Balance is the name of the game. So, raise your water bottle and toast to staying hydrated while savoring life's little indulgences.

Old Lady Gains Tip#1: Set Daily Goals

As a general guideline, aim for about half an ounce to an ounce of water per pound of body weight. For example, if you weigh 150 pounds, target 75 to 150 ounces of water per day.

ow, let's make staying hydrated a fabulous experience:

- Jazz up your water: Infuse it with slices of citrus, cucumber, or berries for a refreshing twist.

- Invest in a stylish water bottle: Because hydration should be chic. Find one that makes you excited to drink more water.

- Set reminders: Life gets busy, but staying hydrated is a priority. Set reminders on your phone or use apps to nudge you throughout the day.

The Obesity Society Research:

Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity

Results: Absolute and relative increases in drinking water were associated with significant loss of body weight and fat over time, independent of covariates.

4. Connect with Your Old Lady Gains Tribe:

Weight loss is a team sport. Surround yourself with a supportive community that understands your journey. Join our Old Lady Gains Tribe on social @oldladygains and share your successes and challenges, and let the collective strength of the tribe empower you. Together, we're a force to be reckoned with!

5. Sleep Like a Queen:

Your secret weapon for success? Sleep! Make self-care a priority and treat yourself to a good night's sleep. Create a bedtime routine, invest in comfy bedding, and let your body recharge. You'll wake up ready to conquer the world—or at least your daily to-do list.

Old Lady Gains Tip#1: Turn off devices

Aim to turn off electronic devices at least an hour before bedtime.

The blue light emitted by phones, tablets, and computers can interfere with your sleep-wake cycle.

American Journal of Clinical Nutrition Research:

Sleep duration, general and abdominal obesity, and weight change among the older adult population of Spain

Results: Compared with subjects who slept 7 h, subjects who slept ≤5 h had a greater frequency of obesity.

6. Celebrate Non-Scale Victories:

Step off that scale and start celebrating victories that go beyond numbers. Did you have more energy today? Celebrate! Finally fit into that favorite pair of jeans? Absolutely celebrate! Your journey is about progress and the non-scale victories that make you feel confident, strong, and unstoppable.

Remember, is not just about shedding pounds; it's about embracing strength, resilience, and yes, a good dose of humor. So, embark on this adventure with a spirit of empowerment, surround yourself with positivity, and laugh your way to victory!

Old Lady Gains Best Way to Loose Weight for Women Over 50 Blog