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7 Tips for Losing Weight After Age 50

Transform your body with Dr. Becky Gillaspy's proven weight loss tips.

John Chapple
By John ChappleAug 02, 2024
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Dr. Becky Gillaspy/YouTube
John Chapple
By John ChappleAug 02, 2024
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Are you over 50 and struggling to lose weight? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. “In this video, I walk you through fat loss strategies that work after 50,” she says at the start of the clip. Here are seven tips on how to do it.

She Is a Proponent of Low Carb/High Fat Dieting

“If you've followed my channel, you know that I am a proponent of low-carb/high-fat dieting,” she writes in the caption. She maintains that it “is certainly an effective strategy for weight loss.”

But Over 50 You Have to Also Consider Gut Health

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“But when we are over the age of 50, we need to look at this diet strategy with a bit of a twist so that we make sure we are keeping our carb intake low enough to bypass insulin resistance AND that we are eating in a way that feeds our good gut bacteria,” she continues. “This can be a tricky combination because these two things can conflict with each other.”

Also, Consider Insulin Resistance

“In part one, we identified insulin resistance and poor gut health as two metabolic disadvantages that you can influence through your diet. If you've been following my channel, you know I'm a proponent of low carb, high-fat dieting, and that is certainly an effective strategy for weight loss,” she continues in the clip.

It’s a “Tricky Combination”

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“But when we are over the age of 50, we need to look at this diet strategy with a bit of a twist so that we make sure we are keeping our carbohydrates low enough to bypass insulin resistance and that we are eating in a way that feeds our good gut bacteria. And this can be a tricky combination because these two things can conflict with each other. And here are the challenges,” she says.

One Challenge Is High Fiber Foods Contain Carbs

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“First, high-fiber foods feed your good gut bacteria, but fiber is only found in plant foods, and all plant foods contain carbs. So we find ourselves walking a fine line between eating low carb enough to lose weight and eating enough fiber to promote gut health,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Another Challenge Is That Gut Damaging Ingredients Are in Most Food

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

“Challenge number two is that gut-damaging vegetable oils are found on the ingredient list of most foods,” she says. “So as we age, we do best when we take our low carb high-fat diet to a new level, and we focus on what we'll call a smart carb right fat diet. So let's look at what that means.”

What Is a Smart Carb Right Fat Diet? First, Determine the Carb Intake Right for Your Body

“First of all, find the carbohydrate intake that is right for your body,” she says. “You've likely heard of a ketogenic diet, and that is certainly a very effective diet, but keto limits the number of high-fiber foods you can eat. It can also be intimidating to go from a high-carb diet where you might be eating 250 carbs a day and reduce that intake to less than 50 grams, which is where you need to be in the keto range. And now I have found that some people need to push their carbs this low, but not everyone, you know, every person's metabolism is different,” she says.

Start with 100 Grams of Carbs a Day and Work Down

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“I feel that it is best for most people to start with a low-carb diet,” she continues. “Perhaps bring your carbs under a hundred grams per day and then work down until you find the level that works for you.”

Two, Focus on Foods with the Best Fiber to Carb Ratio

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“The second way to make this smart carb right fat diet work for you is to focus on foods with the best fiber-to-carb ratio,” she continues. “These include non-starchy vegetables, nuts, seeds, and avocados,” she says. “I should also add that beans have a favorable fiber-to-carb ratio, but not everyone tolerates them.”

Next, Focus on Whole Carbs

“Next, focus on whole carbs. You want that carb that you're eating to still look somewhat like the plant that it came from. There are many refined foods that add back fiber to increase the fiber-to-carb ratio. Cereal and meal replacement bars are classic examples, and while fortifying fiber in this way might be helpful, in my opinion, these processed foods are never going to match up to the original food,” she says.

Include Fermented Foods

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“To improve gut health, you can include fermented foods in your diet,” she says. “In our home, we like to cook sauerkraut on a regular basis. You can also use things that are fermented, like kimchi and kombucha.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Focus on Whole Fats

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“As for fats, you'll do best when you focus on whole fats like raw nuts and seeds, avocados, fish, eggs, and high-quality meats,” she says. “When you have better oils, such as high-quality olive oil, avocado oil, and coconut oil,”

Read Labels

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“And lastly, when you avoid vegetable oils,” she says. “So start reading labels, and you'll be surprised at how many products have vegetable oil or soybean oil listed in them, things that you wouldn't really expect, like peanut butter, salad dressings, and mayonnaise. These things often have soybean or vegetable oils included on their ingredient list.”

These 7 Steps Will Keep Your Insulin Low and Gut Bacteria Thrive

“When these seven steps are incorporated into your daily diet, your insulin stays low, your gut bacteria thrive, and you get results on the scale. Yet I find that these steps often make sense on an intellectual basis, but it's quite another thing to execute these changes in real life,” she says.

RELATED: Top 8 Gut-Healing Foods I Eat Every Day for Losing Weight

So, Order the Fatty Meat

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Bottom line? “We find ourselves out to eat and faced with a menu, and it seems so wrong to order a fatty piece of meat. So we ended up ordering the bland chicken with a side of broccoli because it's the safe choice, right? But then, of course, we leave the restaurant feeling unsatisfied and craving a dessert.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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Nutrition & Diet

5 Best Ways to Lose Weight in 2 Weeks After 50

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Ferozan Mast
By Ferozan MastApr 18, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Losing weight after 50 can be challenging, but it’s certainly not impossible. “Not all people over 50 will experience the same degree of difficulty with weight loss as genes determine 40 to 70 percent of what your weight is at a given time,” Holly Lofton, MD, director of the NYU Langone Medical Weight Management Program in New York City, tells AARP. Here’s how to kickstart an effective over-50 weight loss program in just two weeks.

Lift Weights

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Lifting weights helps burn fat even when you’re not exercising. “Muscle is more metabolically active — it burns more calories than fat,” William Yancy Jr., MD, director of the Duke Lifestyle and Weight Management Center in Durham, North Carolina, tells AARP. “So having a higher ratio of muscle to fat will mean you burn more energy — just while sitting. To build that muscle, you have to exercise, and that burns calories, too.”​

RELATED: Caroline Idiens Shows Off Strong Arms And Reveals Beginner Bicep and Tricep Workout

Be Mindful of Drinking

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Alcohol can be kryptonite to any weight-loss regimen—but lowering intake or abstaining completely can help accelerate weight loss. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

Calories Count

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Calories count, so make an effort to track how much you are consuming. “First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active,” say the experts at Harvard Health. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories.” Don’t go too far, though: women should eat at least 1,200 calories a day, and men should eat at least 1,500.

Ditch the Sugar

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Want to lose weight quickly? Ditch the added sugars, experts warn. Not all foods containing sugars are the same,” dietitian Victoria Taylor tells the British Heart Foundation. “Fruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

Related: This Is Exactly How to Lose Body Fat This Year

Aerobic Exercise and Active Hobbies

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Getting your heart rate going is a great way to accelerate fat loss. “For most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. “This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.”

💪🔥Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Nutrition & Diet

Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

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Leah Groth
By Leah GrothNov 24, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you over 50 and can’t seem to get started on your weight loss plan? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. In a new viral video, she offers some simple advice on how to jump-start weight and fat loss in your 50s. “If you are over the age of 50, the chances are good that you have followed diet or exercise routines designed to help you lose weight. Some of those efforts may have been successful, so it would make sense to repeat what worked in the past. However, what if you can't find the motivation to get started or what worked in the past is not working now?” she asks. “In this video, I'll share four things you can do today to get your eating, moving, and thinking on track so you can jumpstart your weight loss.”

Your Muscle Mass Is Declining and Hormonal Changes Are Taking Place

“When we get into our fifties, there are natural changes that impact how our bodies handle weight loss. For instance, it is normal for muscle mass to decline with age, decreasing the number of calories we burn through our basal metabolism. There are also hormonal changes that take place. Our cells naturally become less sensitive to insulin as we age, making it easier to gain weight, and menopause can influence how fat is distributed in a woman's body,” she explains in her post.

Making Small Changes Can Jump Start Weight Loss

“While these factors don't stop our ability to lose weight, they can slow progress and feel frustrating, making it hard to muster up the motivation to get started. The good news is that small changes in the way you move, eat, and think can quickly shift your perspective and get you headed in the right direction,” she says.

1. Add Short Bursts of Intensity to Your Walks

She starts with exercise. “Walking at a steady pace has many benefits, and when we set out to improve physically, it is a comfortable place to start. However, if you are looking at walking as a way to jumpstart your weight loss, you'll get the most significant benefit by adding short bursts of intensity,” she says. “For example, have a stopwatch with you. The next time you go for a 15-minute walk, start at a comfortable pace for two minutes, then walk fast or jog for the third minute, and then repeat that at lower to higher intensity until 15 minutes have passed. While the short bursts of higher activity will slightly increase the calories that your body burns, the true benefit that you'll get is how it makes you feel. You'll be surprised at how the boost in your heart rate and breathing rate boost your motivation and mood,” she says.

RELATED:Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

You Can Also Do This with Bike Riding, Swimming, or Strength Training

Not a walker? “This same concept can be applied to other exercises as well, including bike riding, swimming, or using exercise equipment at the gym. But regardless of the activity, by changing up your speed and intensity, you will be left with a sense that you want to do more, and that is what jump-starting progress is all about,” she says.

2. Reduce Your Carb Intake

Because cells become less sensitive to insulin as we age, “resistance causes insulin levels in the blood to increase, which can slow or block fat loss to work around this issue,” she says. “You want to eat in a way that naturally keeps insulin levels low. That is accomplished by reducing your carbohydrate intake, especially refined carbs because those are the foods that spike insulin.” For example, you can swap out high-carb breakfast foods like cereal or muffins for an omelet, which is a low-carb option. “At lunch, you can trade in a sandwich for a salad. At dinner, you can skip the pasta and have meat, chicken, or fish, all of which are low in carbs,” she recommends.

RELATED:Coach Finally Got Fit at 49 by Fixing These 10 Weight Loss Mistakes

3. Try Intermittent Fasting

“You can get an even bigger jumpstart to your weight loss by shifting your eating from an all-day grazer pattern to a time-restricted eating pattern,” she recommends. “While we may not think of ourselves in this way, studies have shown that many of us are all-day grazers consuming unhealthy foods with very few breaks from sunup to sundown, and the continual blood sugar and insulin spikes that result from this way of eating, encourage weight gain by practicing time-restricted eating, which is a form of intermittent fasting. We give our bodies a break, allowing insulin levels to lower between meals.”

Consume Most of Your Calories Earlier in the Day

While restricting the number of hours in a day that you consume calories is an effective weight loss accelerator for any age, she recommends those over 50 “looking for an additional edge” to practice early time-restricted eating. “With this method, you consume all of your calories early in the day and then fast until bedtime. For example, you can start eating at 8:00 AM and finish eating at 4:00 PM. Studies have found that allowing more time between your last meal and bedtime improves insulin sensitivity, which is something that we are looking to improve as we age. It will also ensure that you are getting to bed with a lower insulin level, improving fat loss as you sleep. Now, so far, we've gone over unique challenges that we face when we aim to lose weight after 50,” she says.

4. Shift Your Thinking

There is also a “mental component” to losing weight in your 50s. “When you first move from an unstructured eating pattern to one that is lower in refined carbs and restricted to set hours of the day, it's common to experience cravings. The good news is that with time, the healthy habits that we've discussed in this video will steady your blood sugar, reducing cravings naturally. However, this leveling out of blood sugar will not happen overnight until it does. You need to accept that things will not always go smoothly. That acceptance is easier said than done. It is frustrating when you want to reach a goal, but you feel like your body is fighting against you. It feels this way because your body likes routines and will strive to function on whatever we give it,” she says. “It's always doing the best it can with the resources it has available. When you consciously change the way you move and feed your body, your body will initially resist the change, even if it is a shift to better health, and your body will come around. But until that happens, you can expect some moments of imperfection.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

If Things Don’t Go As Planned, “Forgive and Forget”

“If you have an unplanned splurge, the best approach is to forgive and forget. You know, it's tempting to say, ‘I blew it today. I'll start fresh tomorrow.’ But that type of thinking will keep you stuck. Goals are not achieved through a series of perfect steps. In fact, failure is often the best teacher. So, if a craving gets the best of you, get right back on track with your next meal, not the next day. By doing so, you make less work for yourself in the future and help your body establish the new healthy routine that you want,” she says.

Get Started!

“Much of jump-starting weight loss after 50 has to do with getting ourselves to the start line. By adding short bursts of intensity to an enjoyable activity like walking, you'll feel a sense of accomplishment that boosts your motivation to do more. You can then start working with your body by tweaking your eating, reducing your overall carb intake, and shifting your eating to earlier in the day to improve insulin sensitivity. Taking the breaks off of fat loss to stay in the game,” she says. “Remind yourself that perfection is the goal but rarely the reality. When you have a misstep, forgive and forget by getting right back on track with your next meal.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

White Bread

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While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

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Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

High-Sodium Foods

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Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

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You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

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Leah Groth
By Leah GrothNov 13, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight and look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”

Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

RELATED:8 Diet Tips to Lose Weight, According to Coach

Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Best Tips to Get Back in Shape After 50

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Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you in your fifties and struggling to get back into shape? Gary Walker is an over 50 “muscle building expert” and one of the founders of Live Anabolic. In one of his viral videos he reveals “3 of the best tips for getting back in shape after 50.”

It Is Possible, He Says

“I want you to know that it is possible to get in shape at 50 years old. It doesn’t matter if you have been in shape in the past or not,” he explains in the accompanying post.

First, Focus on Your Mindset

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The first thing you want to focus on is your mindset, says Walker. “To get in shape over 50, you need to have a realistic mindset. If you’ve been out of shape for the past 10 or more years, it is going to take more than just 8-12 weeks for great results. You want to at least get started and make gradual progress to get back in shape at 50 years old,” he says.

Next, Make Specific Goals

Achieve goal. Mature caucasian male athlete runner sportsman jogging running, feeling free in the morning. Active lifestyle.Shutterstock

Next, make specific goals for what you want to get out of it. “Do you want to build muscle? Or is your main goal to just focus on getting into shape after 50? Be clear about what your goals are, and once you’re clear on what they are, put a plan in place and focus on it. This is how to get back in shape at 50. Have a positive mindset and believe in yourself to get back in shape after 50,” he says.

Tip 1: Establish Better Eating Habits

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The first tip for how to get back in shape at 50 years old is to establish better eating habits. “That is the key, regardless of your age for getting into shape after 50. When starting out, your metabolism is probably slower and you might have less muscle mass,” he says.

Nutrition Is Key

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“With your nutrition, you want to make sure you are getting good quality micro-nutrients, vitamins, and minerals. But also make sure that you are not eating carbs every single day. I am not saying don’t eat carbs. I am saying just not to eat them every single day for help in getting in shape over 50,” he says.

Eat Complex Carbs on Strength Training Days

A fit asian man does a set of lying dumbbell tricep extensions. Working out Triceps and arms at the gym.Shutterstock

Complex carbs “are great to have on days you do strength training,” he says. “This will help you in getting back in shape after 50.”

RELATED: I Lost 120 Pounds, and These 5 Major Habits Help Me to Stay in the Best Shape of My Life

On Other Days, Opt for Fibrous Carbs

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“Now if you have an off day, then get all of your carbs from your fibrous carbs,” he recommends. “Fibrous carbs should be an everyday carb, and combine them with essential fats. The only thing you will be cycling is the carbs. This will help for how to get back in shape after 50. That is the first tip for how to get back in shape at 50. Getting into shape after 50 can be easy, just focus on your goals and making progress.”

Tip 2: Prioritize Sleep

Good morning, new day, weekend, holiday. Happy middle aged woman lying on bed, lady stretching arms after sleep and enjoying morning in cozy comfort bedroom interior, free spaceShutterstock

Tip number two is “very important and easily overlooked,” he says. “You need to prioritize sleep. You need to get 7-9 hours of sleep every night. It is very important, especially as we get older.”

Sleep Is Great for Growth Hormones and Appetite Control

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“Sleep helps you recover and releases those growth hormones, which will help with getting back in shape at 50 years old. It is also great for appetite control,” he says.

RELATED: Top 11 Best Breakfast Foods You Should Eat Every Day to Lose Weight

Tip 3: Do Resistance Training

Mature athlete using rowing machine while working out in a gym.Shutterstock

“The last tip for how to get in shape at 50 is to follow a resistance training plan that is built around compound lifts,” he says. “Compound lifts give you a bigger bang for your buck. It also very important to make sure that you focus on your form when doing the compound exercises for how to get in shape at 50.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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