Top 20 Foods You Should Eat Every Day to Lose Weight After 50

Losing weight and getting fit after 50 comes with different challenges—it’s essential to make sure you’re burning fat and preserving lean muscle. “One possible reason weight gain happens more easily in middle age is the loss of muscle in the body,” says the National Council on Aging. “Studies have found lower amounts of large muscle groups like leg and back muscles in older adults compared to younger adults. Less muscle means lower energy requirements, so the body tends to store more fat as a result.” What you eat every day can make a massive difference in health, fitness, and weight loss—here are 20 delicious foods to enjoy every day to encourage fat-burning.

Eggs

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Eggs are low in calories, high in healthy fats, and an overall powerhouse of nutrition. “The nutrient profile of eggs also yields itself to provide greater satisfaction at a meal, meaning it can help with satiety, which is great for those trying to lose weight,” Rachel Bunch, RDN, tells Parkview Health. “Eggs have been shown to suppress appetite and decrease plasma ghrelin levels. Ghrelin is a hormone responsible for appetite stimulation.”

Oily Fish

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Oily fish like salmon, mackerel, and sardines positively impact brain health, heart health, and—of course—weight loss. Don’t be afraid of the healthy fats! “There’s no right or wrong fish to select for weight loss, specifically,” dietitian Miriam Troutner tells UnityPoint Health. “Even fish that contain good amounts of omega-3 fats are still lower in calories compared to other proteins but provide the additional benefit of the essential omega-3 fats.”

Nuts

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Nuts (one serving is about an ounce) are full of nutrients. “Almonds, macadamia nuts, hazelnuts, and pecans also appear to be quite heart healthy,” says the Mayo Clinic. “So are peanuts — though they are technically not a nut, but a legume, like beans.”

Spinach

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High in fiber and low in calories, spinach is an excellent vegetable for weight loss. “Spinach is THE superfood,” dietician Nmami Agarwal tells GQ. “It is loaded with nutrients and is also very low on calories – one cup of raw spinach contains only 7 calories. It boasts a significant level of phytonutrients and zeaxanthin and lutein pigments. Spinach is also rich in Vitamins A, B6, C, and K – including riboflavin and thiamine.”

Lean Protein

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Lean protein is the most bioavailable protein for humans—think chicken, beef, fish, and pork. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” says the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

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Blueberries

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Blueberries are low in sugar and calories and packed with incredible nutrients. "Blueberries, in particular, have about 25 different anthocyanins, whereas other berries might just have two or three," dietitian Anya Miller tells Mayo Clinic Health Systems. “And that could be due to the reduction in arterial stiffness and blood pressure. A half cup is a serving of blueberries. They don't require any slicing or peeling. You can just pop them in your mouth for the benefits."

Strawberries

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Another fruit low in sugar and calories and high in nutrients, strawberries are an excellent weight loss food that has benefits beyond weight loss. “One cup of strawberries (or about eight medium strawberries) has only 45 calories, 3 grams of dietary fiber (12 percent of your daily value), and more vitamin C than an orange,” Allyn Wergin, RDN, tells Mayo Clinic Health System. “Vitamin C is a known antioxidant that helps protect the body against oxidative stress. Strawberries are also naturally low in sugar and contain only 7 grams of natural sugar per 1-cup serving.”

Avocado

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Avocados are high in healthy fats, fiber, and nutrients. “A lot of people think that because avocados are high in fat that they are fattening,” says Dr. Ella Haddad, Loma Linda University Associate Professor of Nutrition. But that is not necessarily so, because higher fat foods help you feel full.”

Brussels Sprouts

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Load up on sprouts for a weight-loss-friendly cruciferous vegetable option. “Brussels sprouts contain phytonutrients, plant-based compounds that lower inflammation and reduce cancer risk,” Emily Weeks, RDN, LD, tells Diabetes Food Hub. “They also contain nutrients that help to maintain healthy blood sugar (blood glucose) and blood pressure. One cup of sprouts also has three grams of plant-based protein.”

Greek Yogurt

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Greek yogurt is high in protein, probiotics, and healthy fats. “Greek yogurt is high in protein, which helps promote fullness,” according to UT Medical Center. “A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.”

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Olive Oil

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Olive oil is a staple of the Mediterranean diet and is good for both weight loss and heart health. “Ryan Seacrest recently revealed he takes a shot of olive oil per day to help with weight loss," sports nutritionist Abigail Roberts told Gloucestershire Live. “This is because olive oil helps you lose weight because it is rich in monounsaturated fatty acids. These are known to help with weight loss by increasing your metabolism, reducing your appetite, and reducing your body fat.

Chickpeas

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“Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”

Whole Grains

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Whole grains are full of fiber to help with satiety and make weight loss easier. “Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate,” says the American Diabetes Association. “They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.”

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Blackberries

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Good for brain and cardiovascular health, blackberries are a highly nutritious low-sugar fruit. “Fruits that are higher in fiber have less readily available sugar and should be used preferentially (examples include green apples, grapefruit, and watermelon),” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “Typically, you’ll want to stick primarily with berries like blackberries, raspberries, and blueberries as you begin your weight loss journey until you can selectively add in other fruits.”

Arugula

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“Green leafy vegetables like arugula are packed full of vitamins and minerals with virtually no carbohydrates,” says Dr. Eric Berg. “Arugula is keto-friendly and an excellent source of vitamin C, vitamin K, and beta-carotene. Arugula is a delicious green with a spicy, peppery flavor. It’s delicious raw with olive oil, salad dressing, or topped with lemon juice and sea salt. You can also enjoy lightly cooked arugula.”

Cucumber

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Cucumbers are low in calories and are 96 percent water. “Cucumbers can help with disease prevention, weight management and digestion,” registered dietitian Amber Sommer, RD, LD, tells the Cleveland Clinic. “And because they are readily available and easy to eat, everyone can reap the benefits.”

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Water

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Hydration is key for healthy weight loss. “Without water, your body can’t properly metabolize stored fat or carbohydrates,” says Baptist Health. “The process of burning fat is called lipolysis. The first step of lipolysis is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids. Drinking enough water is essential for burning off fat from what you eat and drink, as well as stored fat.”

Tea

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Tea without additives like milk or sugar is practically calorie-free and full of antioxidants. “Tea itself is great because it has antioxidants,” dietitian Teresa Fung, Sc.D., tells TODAY. “You’re drinking fluids, and when we are getting our fluids from tea, hopefully, we are not getting it from soda.”

Coffee

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As with tea, coffee is a great way to stave off hunger during weight loss. “A plain cup of brewed coffee has less than 5 calories and no fat,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “But if you add extras to your coffee, you also add extra calories. This is true both at home and at a coffee shop.”

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Avoid Added Sugars

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Added sugars can undermine your weight loss efforts. “Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” says the Office of Disease Prevention and Health Promotion. “Added sugars contribute calories, but no essential nutrients.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.