How to Lose Weight When You're Over 50

An over 50 year old women working out to lose weight with Team RH Fitness

Losing weight can be tough at any age, but when you're over 50, it can feel like the odds are stacked against you. Hormonal changes, lifestyle changes and a potential decrease in muscle mass can make shedding those extra pounds seem impossible. But the good news? It's totally doable! With the right approach and tools, you can reach your weight loss goals. This guide is here to help you lose weight healthily and sustainably, and focuses on weight loss for women over 50. We'll also talk about the best weight loss apps, tips and tricks that can help you lose weight and how our very own Team RH Life Plan can support you every step of the way.

Why is losing weight after 50 so hard?

There are a few reasons why it gets trickier to lose weight as we get older

Hormonal Changes:

Menopause can lead to weight gain as we general tend to feel more tired, leading us to be less active which can mean we start taking in more energy than we burn off. When this happens, the extra energy is stored as fat on our bodies, causing us to gain weight. It’s also likely that your hunger hormone, ghrelin, will increase causing you to reach for snacks and food more often, which can easily tip you into a caloric surplus with decreased activity.

Life gets in the way:

Let’s face it, no one feel more energetic as we age, and with lifestyle changes such as less activity, it’s easy to understand how the pounds can start to pile on. 

Muscle loss:

We can start losing muscle mass from our 30s onwards. As we become older, and often less active, this can get worse over time. To prevent muscle loss it’s important to keep active and hit your daily protein goal, as protein is essential for muscle growth and repair.

Tips and tricks for losing weight after 50

  1. Healthy Eating Habits

    • Calorie deficit: You need to consume fewer calories than you burn to lose weight. The key is finding a calorie deficit that's sustainable and doesn't leave you feeling deprived. If you’re not sure how many calories you should be eating per day to maintain a calorie deficit, you can join the Team RH Life Plan which will work out your daily calorie goal for you. 

    • Protein: Protein helps maintain muscle mass. Try to include a source of lean protein in every meal such as fish, chicken or lean meats.
    • Fibre: Foods rich in fibre like fruits, veggies, and whole grains can help you feel fuller longer and aid digestion.
    • Hydration: Drink plenty of water to stay hydrated and help control hunger.

  2. Stay active

    • Strength training: Build muscle with resistance exercises to boost your metabolism and fight muscle loss. Even lifting tins of beans in your living room counts if you’re not ready for a gym or bigger weights, we all start somewhere!
    • Cardio: Activities like walking, swimming, and cycling can improve heart health and burn calories. If you’re unsure about how many steps you need to hit you can join the Team RH Life Plan which allows you to set a step goal and keeps you accountable every day.
    • Flexibility and balance: Yoga or Pilates can improve flexibility, balance, and overall well-being.

  3. Lifestyle changes

    • Sleep: Aim for 7-9 hours of quality sleep per night. It’s essential for weight management and overall health.
    • Stress management: Chronic stress can lead to weight gain. Try stress-reducing techniques like meditation, deep breathing, or engaging in hobbies you enjoy.

Using technology: weight loss apps

Weight loss apps can be a real game-changer. They help you track your progress, offer personalised recommendations, and keep you motivated. Here’s what to look for in a good weight loss app:

  • Calorie tracking: Helps you maintain a calorie deficit by logging your food intake.
  • Exercise logging: Tracks your workouts and physical activity.
  • Nutritional guidance: Provides advice on macronutrients like protein and fibre.
  • Goal setting: Allows you to set and track specific goals like daily steps or workout frequency.

Not sure which app is for you? Meet the Team RH Life Plan

The Team RH Life Plan is designed to help you lose weight in a healthy and sustainable way. Here’s how our app can support your journey:

  • Sustainable calorie deficit: Our app helps you create and maintain a calorie deficit without feeling deprived, ensuring you never feel hungry but sustainably and healthily lose weight.
  • Protein and fibre goals: We provide personalised protein and fibre goals to ensure you get the nutrients needed to support muscle mass and keep you feeling full.
  • Daily calorie goals: Tailored to your specific needs, helping you stay on track with your weight loss journey.
  • Steps and workout tracking: Set your own step goal and stay accountable, plus (if you’re feeling up to it!) brown our huge range of workouts designed to suit every level of fitness.

The Team RH Life Plan isn't just about losing weight, it's about adopting a healthier lifestyle that you can maintain long-term. Our approach ensures you lose weight in a way that supports your overall health and well-being.

Weight loss for women over 50

Losing weight after 50 might come with its own set of challenges, but it's absolutely possible with the right mindset and tools. Focus on creating sustainable habits that promote a healthy lifestyle, and use technology like the Team RH Life Plan to stay motivated and on track.

Remember, the goal is not just to lose fat but to improve your overall health and quality of life.

Start your journey today with the Team RH Life Plan and see the difference a well-structured, supportive weight loss app can make. With commitment and the right tools, you can achieve your weight loss goals and enjoy a healthier life.

Join Team RH Life Plan