Skip to content
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.

10 Household Tasks to Shed Pounds in Your 50s

The ultimate way to multitask!

FACT CHECKED BY Alek Korab
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.

Spring cleaning. happy modern 40 years old housewife in green apron and rubber gloves against green background with mop with raised arms rejoicing.
Shutterstock
FACT CHECKED BY Alek Korab
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.

There are many ways to burn calories outside of traditional exercise methods. Simple household maintenance jobs and yard work can help you burn fat, get fit, and encourage an active lifestyle. Chores within the home and outside might not seem like a workout, but you’d be surprised how many calories are burned performing tasks such as weeding or painting. Here are 10 simple household chores that can help with weight loss in your 50s.


Mowing the Lawn

Elderly woman mowing grass with lawn mower in the garden, garden work concept.Shutterstock

Mowing the lawn is a great way to get exercise and burn calories. “Use manual clippers, shears and mowers instead of tools that plug into an outlet,” Christina Chapski, EdD, AT, ATC, tells Henry Ford Health. “Using a traditional push mower, for example, requires you to use your legs, upper body strength and core. That's not the case with power mowers, or the type that you sit on and steer.”

Painting Walls

Happy senior couple renovating their home. They are painting a wall together.Shutterstock

You can burn 306 calories an hour with house painting—so for a four hour job, that’s a whopping 1200 calories. According to Harvard Health, just remodeling or putting paper up can burn over 200 calories an hour.

Shoveling Snow

Man with snow shovel cleans sidewalks in winter. Winter time. Latvia. Europe.Shutterstock

You can burn over 266 calories an hour shoveling snow, but be careful if you have a heart condition, experts warn. “People who have a medical condition like high blood pressure or a medical history of heart disease are at increased risk for a heart attack when performing strenuous exercise,” says the CDC. “So, do not just pick up a shovel and start throwing snow.”

Putting Things Away

Young woman using vacuum cleaner at home, closeupShutterstock

Putting things away and tidying up can help with fat loss. “Don't be afraid to really scrub down those surfaces and tiles or run the vacuum around the house,” fitness expert Joe Mitton tells Homeaglow. “When it comes to burning more calories we need to think about the bigger muscle groups and more difficult household cleaning tasks. Rather than bending over to clean something, squat down and hold the squat.”

Trimming Hedges

Close up of senior man, cutting green bush. An elderlyShutterstock

Trimming hedges can help burn fat. “Even the less strenuous forms of garden upkeep - weeding, trimming, raking - can burn off about 300 calories an hour,” says Texas A&M University Agrilife Extension. “Spading, lifting, tilling, and raking can improve muscle tone and strength.”

Weeding Plants

A young woman pulls weeds in her huge garden in the spring, clearing the garden after winterShutterstock

Weeding is a strenuous activity that burns calories. “Treat gardening like any workout: Stretch for 10 minutes, then alternate light activities with heavier ones,” Chapski says. “You might rake for a little while, then dig a few holes, then prune. Cool down for 10 to 15 minutes—perhaps by snipping flowers or picking vegetables--and you’re done! Just keep in mind that gardening requires endurance, strength and flexibility, so it’s important to build up gradually.”

Raking Leaves

Rake with fallen leaves in the park. Janitor cleans leaves in autumn. Volunteering, cleaning, and ecology concept.Shutterstock

If you’re blessed to live with plenty of trees, chances are you’re raking leaves frequently. “Raking and disposing of leaves is more than a chore. It can be a very demanding exercise,” says the University of Rochester Medical Center. “Although exercise is good for you, this workout can be full of repetitive motions… Don't bend at the waist to lift heavy items, such as leaves, bags, or equipment. Instead, bend at the knees and keep your back straight.”

Washing Windows

beautiful senior woman cleaning window glassShutterstock

Washing windows is no joke, especially windows which are big enough for you to really have to reach. You can burn up to 126 calories an hour scrubbing, washing, and drying windows. Bonus points if you have to climb up and down a ladder!

Cleaning the Kitchen

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Cleaning the kitchen is tough—there is usually so much to do between the oven and fridge, just to begin with. “If you want to burn the most calories cleaning your house, the kitchen is your best bet,” Homeaglow researchers say. “Our results show that the cleaners in our experiment averaged burning 276 calories per kitchen — which is equivalent to jogging for just under 40 mins straight.”

Cleaning the Floors

Man as a professional cleaner in blue uniform washing floor with mopping stick and bucket in the living room of the apartmentShutterstock

Cleaning the floors burns lots of calories. “Incorporating more squatting or lunging type movements into your cleaning, trying to stay moving the whole time, and making additional trips up and down the stairs,” Physiotherapist Dr. Dave Candy tells Homeaglow. “Additionally, cleaning more often rather than waiting until the house gets messy can help increase the frequency of your "workouts" while also keeping your home looking tidier.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Spring cleaning. happy modern 40 years old housewife in green apron and rubber gloves against green background with mop with raised arms rejoicing.
Shutterstock
FACT CHECKED BY Alek Korab
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.

There are many ways to burn calories outside of traditional exercise methods. Simple household maintenance jobs and yard work can help you burn fat, get fit, and encourage an active lifestyle. Chores within the home and outside might not seem like a workout, but you’d be surprised how many calories are burned performing tasks such as weeding or painting. Here are 10 simple household chores that can help with weight loss in your 50s.


Mowing the Lawn

Elderly woman mowing grass with lawn mower in the garden, garden work concept.Shutterstock

Mowing the lawn is a great way to get exercise and burn calories. “Use manual clippers, shears and mowers instead of tools that plug into an outlet,” Christina Chapski, EdD, AT, ATC, tells Henry Ford Health. “Using a traditional push mower, for example, requires you to use your legs, upper body strength and core. That's not the case with power mowers, or the type that you sit on and steer.”

Painting Walls

Happy senior couple renovating their home. They are painting a wall together.Shutterstock

You can burn 306 calories an hour with house painting—so for a four hour job, that’s a whopping 1200 calories. According to Harvard Health, just remodeling or putting paper up can burn over 200 calories an hour.

Shoveling Snow

Man with snow shovel cleans sidewalks in winter. Winter time. Latvia. Europe.Shutterstock

You can burn over 266 calories an hour shoveling snow, but be careful if you have a heart condition, experts warn. “People who have a medical condition like high blood pressure or a medical history of heart disease are at increased risk for a heart attack when performing strenuous exercise,” says the CDC. “So, do not just pick up a shovel and start throwing snow.”

Putting Things Away

Young woman using vacuum cleaner at home, closeupShutterstock

Putting things away and tidying up can help with fat loss. “Don't be afraid to really scrub down those surfaces and tiles or run the vacuum around the house,” fitness expert Joe Mitton tells Homeaglow. “When it comes to burning more calories we need to think about the bigger muscle groups and more difficult household cleaning tasks. Rather than bending over to clean something, squat down and hold the squat.”

Trimming Hedges

Close up of senior man, cutting green bush. An elderlyShutterstock

Trimming hedges can help burn fat. “Even the less strenuous forms of garden upkeep - weeding, trimming, raking - can burn off about 300 calories an hour,” says Texas A&M University Agrilife Extension. “Spading, lifting, tilling, and raking can improve muscle tone and strength.”

Weeding Plants

A young woman pulls weeds in her huge garden in the spring, clearing the garden after winterShutterstock

Weeding is a strenuous activity that burns calories. “Treat gardening like any workout: Stretch for 10 minutes, then alternate light activities with heavier ones,” Chapski says. “You might rake for a little while, then dig a few holes, then prune. Cool down for 10 to 15 minutes—perhaps by snipping flowers or picking vegetables--and you’re done! Just keep in mind that gardening requires endurance, strength and flexibility, so it’s important to build up gradually.”

Raking Leaves

Rake with fallen leaves in the park. Janitor cleans leaves in autumn. Volunteering, cleaning, and ecology concept.Shutterstock

If you’re blessed to live with plenty of trees, chances are you’re raking leaves frequently. “Raking and disposing of leaves is more than a chore. It can be a very demanding exercise,” says the University of Rochester Medical Center. “Although exercise is good for you, this workout can be full of repetitive motions… Don't bend at the waist to lift heavy items, such as leaves, bags, or equipment. Instead, bend at the knees and keep your back straight.”

Washing Windows

beautiful senior woman cleaning window glassShutterstock

Washing windows is no joke, especially windows which are big enough for you to really have to reach. You can burn up to 126 calories an hour scrubbing, washing, and drying windows. Bonus points if you have to climb up and down a ladder!

Cleaning the Kitchen

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Cleaning the kitchen is tough—there is usually so much to do between the oven and fridge, just to begin with. “If you want to burn the most calories cleaning your house, the kitchen is your best bet,” Homeaglow researchers say. “Our results show that the cleaners in our experiment averaged burning 276 calories per kitchen — which is equivalent to jogging for just under 40 mins straight.”

Cleaning the Floors

Man as a professional cleaner in blue uniform washing floor with mopping stick and bucket in the living room of the apartmentShutterstock

Cleaning the floors burns lots of calories. “Incorporating more squatting or lunging type movements into your cleaning, trying to stay moving the whole time, and making additional trips up and down the stairs,” Physiotherapist Dr. Dave Candy tells Homeaglow. “Additionally, cleaning more often rather than waiting until the house gets messy can help increase the frequency of your "workouts" while also keeping your home looking tidier.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

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

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

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

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

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

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

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

Spoon with white sugar on the dark backgroundShutterstock

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

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

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.

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. 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.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Christine Roderick corexchristine
Copyright corexchristine/Instagram

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.
Shutterstock
FACT CHECKED BY Christopher Roback
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.

Losing weight over 50 comes with its own unique set of challenges—changes to muscle mass, hormones, stress, mobility, balance, and more can make dropping a few pounds difficult. This doesn’t mean losing weight is impossible after 50, as the same rules still apply. It just means you may have to be more diligent about certain behaviors and habits. “Of course, it may not be hard for everyone to lose weight after age 50,” says Vanessa Ling, ND, CNS, via NCOA. “Weight is the sum of multiple lifestyle, social, and genetic factors, including family history, chronic diseases, medications, eating patterns, exercise habits, access to healthy food options, and the ability to prepare nutritious meals. Changing metabolism is just one piece of the puzzle to maintaining a healthy weight at any age.”


Ready to say bye-bye to that pesky stubborn fat? Here’s how to lose 15 pounds in 5 weeks and keep it off permanently.

Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

You have to eat fewer calories than you’re burning off in order to lose weight. “If you want to lose weight with a calorie deficit, I suggest tracking what you’re currently eating before making any changes,” Beth Czerwony, RD, tells the Cleveland Clinic. “It’s good to understand your starting point.”

Walk As Much As Possible

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

Walking is a highly underrated and accessible method of fat-burning and exercise. “Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you,” says Harvard Health. “What’s more, it’s free and has practically no negative side effects. Walking for 2.5 hours a week—that’s just 21 minutes a day—can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has also been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp.”

Eat Protein

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

Studies show you may lose muscle mass at a rate of 8% per decade after 40. One reason is that eating enough good quality protein is a must for weight loss and a healthy diet. "Muscles have a profound effect on our health, affecting everything from mobility, balance, posture, and even strength and energy," Jacqueline Boff, PhD, MBA, research scientist, tells Abbott Nutrition News. "The good news is you can slow age-related muscle loss by getting the right amount and the right kinds of protein along with exercise to rebuild muscle.”

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

Lift Weights

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Lifting weights is one of the most beneficial things you can do after 50, both for weight loss and overall health and fitness. “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.”​

Make Sleep a Priority

Woman sleeping in bed peacefully at home beside alarm clockShutterstock

Aim for 7 hours of sleep every night. “As we age, our sleep patterns change, too,” Ling says. “Older adults tend to take longer to fall asleep, wake up more frequently through the night, and may also sleep for fewer hours. Getting adequate and restful sleep might not seem like a weight loss strategy, but better sleep can actually help with weight loss. Poor-quality sleep or sleep deprivation can hinder digestion, metabolism, mental health, and other normal body functions.”

Manage Stress

Yoga mindfulness meditation No stress keep calm. Middle aged woman practicing yoga at office. Woman taking break from work meditating relaxing. Mature lady doing breathing practice online yoga at workShutterstock

Manage stress through methods like therapy and exercise. “The relationship between mental health and weight goes both ways,” Ling says. “Mental health conditions like depression can lead to higher weight, while higher weight can contribute to poorer mental health. For example, weight bias and discrimination can result in weaker social support and social isolation that can negatively impact mental health.”

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

Move Throughout the Day

Healthy group of mature people jogging on track at park. Happy senior couple running at park with african friends. Multiethnic middle aged friends exercising together outdoor.Shutterstock

Make it a point to move as much as possible throughout the day. “Standing while working, walking or biking to work, parking farther from the building, taking the stairs, doing household chores, spending time out in the garden, playing with your dog at the park, or even getting up during commercials or series episodes to move around,” registered dietitian Alex Oskian tells NCOA.

Use a Nutritionist

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Consider using the services of a professional to come up with a good eating plan. “There’s so much misinformation and so many mixed messages out there,” registered dietitian Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

No Screens At Bedtime

Close-up top above high angle view portrait of her she nice attractive lovely dreamy brunet girl lying in bed covered white blanket head on pillow sleeping peacefully alone at night room house flatShutterstock

Avoid disruptive screen time before bed. “Checking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

RELATED:I Hit 60, and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Sustainable Changes

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Remember, this is not a fad diet—it’s a long-term change. “You’re not just losing pounds—you’re gaining life,” Phyllis Pobee, MD, family medicine physician in Toronto, Ontario, Canada, tells NCOA. “Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.