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
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

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.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

Shutterstock

Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

Shutterstock

Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

Shutterstock

Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster