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10 Household Tasks to Shed Pounds in Your 50s

The ultimate way to multitask!

Ferozan Mast
By Ferozan MastJul 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.
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Ferozan Mast
By Ferozan MastJul 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Alek Korab
Fitness & Workouts

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. β€œUse manual clippers, shears and mowers instead of tools that plug into an outlet,” Christina Chapski, EdD, AT, ATC, tells Henry Ford Health. β€œUsing 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 paintingβ€”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. β€œPeople 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. β€œSo, 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. β€œDon't be afraid to really scrub down those surfaces and tiles or run the vacuum around the house,” fitness expert Joe Mitton tells Homeaglow. β€œWhen 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. β€œEven 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. β€œSpading, 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. β€œTreat gardening like any workout: Stretch for 10 minutes, then alternate light activities with heavier ones,” Chapski says. β€œYou might rake for a little while, then dig a few holes, then prune. Cool down for 10 to 15 minutesβ€”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. β€œRaking and disposing of leaves is more than a chore. It can be a very demanding exercise,” says the University of Rochester Medical Center. β€œAlthough 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 toughβ€”there is usually so much to do between the oven and fridge, just to begin with. β€œIf you want to burn the most calories cleaning your house, the kitchen is your best bet,” Homeaglow researchers say. β€œOur results show that the cleaners in our experiment averaged burning 276 calories per kitchen β€” 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. β€œIncorporating 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. β€œAdditionally, 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.

mindset (for weight loss and healthy living)

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Fitness & Workouts

10 Household Tasks to Shed Pounds in Your 50s

Spring cleaning. happy modern 40 years old housewife in green apron and rubber gloves against green background with mop with raised arms rejoicing.
Shutterstock
Ferozan Mast
By Ferozan MastJul 11, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
βœ“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. β€œUse manual clippers, shears and mowers instead of tools that plug into an outlet,” Christina Chapski, EdD, AT, ATC, tells Henry Ford Health. β€œUsing 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 paintingβ€”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. β€œPeople 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. β€œSo, 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. β€œDon't be afraid to really scrub down those surfaces and tiles or run the vacuum around the house,” fitness expert Joe Mitton tells Homeaglow. β€œWhen 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. β€œEven 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. β€œSpading, 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. β€œTreat gardening like any workout: Stretch for 10 minutes, then alternate light activities with heavier ones,” Chapski says. β€œYou might rake for a little while, then dig a few holes, then prune. Cool down for 10 to 15 minutesβ€”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. β€œRaking and disposing of leaves is more than a chore. It can be a very demanding exercise,” says the University of Rochester Medical Center. β€œAlthough 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 toughβ€”there is usually so much to do between the oven and fridge, just to begin with. β€œIf you want to burn the most calories cleaning your house, the kitchen is your best bet,” Homeaglow researchers say. β€œOur results show that the cleaners in our experiment averaged burning 276 calories per kitchen β€” 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. β€œIncorporating 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. β€œAdditionally, 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.

Nutrition & Diet

5 Best Ways to Lose Weight in 2 Weeks After 50

Sporty mature woman in sportswear and earphones looking at camera while jogging in a green park on a sunny summer day
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Ferozan Mast
By Ferozan MastApr 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“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. β€œNot 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. β€œMuscle is more metabolically active β€” 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. β€œSo having a higher ratio of muscle to fat will mean you burn more energy β€” 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 regimenβ€”but lowering intake or abstaining completely can help accelerate weight loss. β€œAcross 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. β€œOftentimes, beverages are a big source of empty calories β€” 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. β€œFirst, multiply your current weight by 15 β€” 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. β€œFor example, to lose 1 to 2 pounds a week β€” a rate that experts consider safe β€” 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. β€œFruit or dairy products contain natural sugars but are nutritious foods that contain vitamins, minerals and in some cases fiber. What we need to cut down on are free sugars, which include added sugars, syrups, or juices. It’s recommended that we eat less than 30g (1 oz) of free sugars each day, but most of us are eating more than this.”

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

Aerobic Exercise and Active Hobbies

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Getting your heart rate going is a great way to accelerate fat loss. β€œFor most healthy adults, experts recommend moderate aerobic activity,” says the Mayo Clinic. β€œThis 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.”

πŸ’ͺπŸ”₯Body Booster: Cut out empty liquid calories from sugary drinks, alcohol, and juices. Prioritize water and low-calorie beverages for weight loss.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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βœ“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.

βœ“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 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 β€œage positive” fitness trainer who helps β€œwomen 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. β€œWhat I do for maximum fat burning at 57,” she writes. β€œUse this template for a week, 2 weeks or a month to get results,” she adds, sharing β€œwhat a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. β€œFast 12-13 hours,” she recommends. Intermittent fasting prolongs β€œthe 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 β€œloaded” 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. β€œIt 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 β€œwith 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, β€œlean 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. β€œI 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 β€œchocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon β€œto work on mobility & flexibility,” she says. β€œStretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. β€œWithout 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 β€œtrying 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, β€œjust a habit I made myself get consistent with,” she says. β€œI 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. β€œIn 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.

Nutrition & Diet

Over 50? Here’s How to Burn 3 Pounds of Fat Weekly and Keep It Off

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.
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Ferozan Mast
By Ferozan MastSep 30, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
βœ“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 challengesβ€”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. β€œOf course, it may not be hard for everyone to lose weight after age 50,” says Vanessa Ling, ND, CNS, via NCOA. β€œWeight 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. β€œIf 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. β€œIt’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. β€œWalking 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. β€œWhat’s more, it’s free and has practically no negative side effects. Walking for 2.5 hours a weekβ€”that’s just 21 minutes a dayβ€”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

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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. β€œMuscle is more metabolically active β€” 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. β€œSo having a higher ratio of muscle to fat will mean you burn more energy β€” 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. β€œAs we age, our sleep patterns change, too,” Ling says. β€œOlder 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

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Manage stress through methods like therapy and exercise. β€œThe relationship between mental health and weight goes both ways,” Ling says. β€œMental 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. β€œStanding 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

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

No Screens At Bedtime

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Avoid disruptive screen time before bed. β€œChecking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. β€œYou’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 dietβ€”it’s a long-term change. β€œYou’re not just losing poundsβ€”you’re gaining life,” Phyllis Pobee, MD, family medicine physician in Toronto, Ontario, Canada, tells NCOA. β€œFocus 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.

Nutrition & Diet

I Lost 10 Pounds in 50 Days with These 5 Changes

Cam_Goal_guys14
Goal Guys/YouTube
Leah Groth
By Leah GrothJun 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“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.

Cam, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing β€œdifferent goals in fitness and productivity,” regularly shares video content about diet and fitness. In one recent viral video, he reveals the hacks that helped him drop 10 pounds in 50 days. β€œI genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days.

1. Tracking Calories

Cam starts with a goal of β€œpaying careful attention” to nutrition. β€œThe first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, agrees that counting calories is essential for weight loss, because even if you are eating β€œhealthy” foods, you can still be eating too many calories. β€œTracking calories and having a reduced calorie goal is a great way to understand how much is coming in and try to reduce intake to produce results,” she says.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

2. Upping His Workouts

man skipping with jump rope in the park.Shutterstock

He will also be β€œincreasing the intensity” of his workouts. β€œFor exercise, I'm going to be doing five workouts per week, alternating between jump rope and weightlifting and to up the intensity.” He adds that his β€œsecret weapon” is a Bluetooth connected jump rope that tracks β€œevery single jump” with a goal of 2,000 jumps. Weight training β€œto build and maintain muscle and burn calories” paired with high intensity cardio is a β€œgreat balance,” Collingwood agrees. β€œLove that the jump rope tracks his progress along the way so he can have a number to shoot for.”

3. Body Scans

A woman using a body fat scale at the gymShutterstock

Cam also does post-workout body scans. β€œThis is going to show me how much of what I lose during this challenge is actually body fat,” he says, revealing that his first one was 36 percent body fat. β€œYou don’t need to scan your body or test your body fat after every workout,” says Collingwood. β€˜It likely won’t be very accurate right after a workout because of hydration levels.” She recommends typically every 3 to 6 months to check the muscle and fat ratio, β€œbut at a maximum I would wait 4 weeks in between measurements.” She adds that there is always going to be a bit of error in the measurement of the body fat due to hydration levels, etc. β€œIt also takes time to build muscle so waiting a month or so allows you to allow your body to put on some of the muscle mass.”

4. Morning Workouts

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Cam also decided to exercise earlier rather than later. β€œI'm going to try to tackle my workouts first thing each morning. Hopefully this will help cut out any decision-making and help me to stay consistent throughout the 50 days and to make sure I'm pushing myself,” he says. β€œThe best time of the day to work out is when you’ll do it,” says Collingwood. β€œCam has found that morning is best for him and that is what works best for me as well, but if you’re not a morning person or have obligations in the morning with family or work, then maybe lunchtime or after work is a better time for you.”

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay β€œFit Over 40”

5. Cutting Out Unhealthy Snacks

Pieces of dark chocolate with mint on wooden tableShutterstock

After tracking his calories, he realized that snacking was one of the culprits behind his weight gain. One day he decided to eat some snacks – three squares of dark chocolate, half a bag of popcorn in one glass of wine – 660 calories. He then tried to work it off via exercise, realizing it was a lot harder than he thought it would be. β€œI was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out β€œthat's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.” Collingwood agrees that snacking can be sneakily unhealthy. β€œI am a fan of snacking, but make sure those snacks have a purpose and actually provide some satisfaction and satiety instead of just empty calories. I recommend protein snacks or foods that are high fiber. Both protein and fiber provide satiety and can last longer between meals,” she adds.

πŸ’ͺπŸ”₯Body Booster: Even if you think you are eating healthy, there might be hidden calories lurking in your snacks. Tracking your calories and meals is an easy way to really look at your diet as a whole.

Nutrition & Diet

Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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βœ“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 trying to lose weight? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who β€œloves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. β€œThese tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. β€œMake protein your best friend,” she writes. β€œNot only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. β€œUtilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. β€œStop underestimating how important sleep is. Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio β€œas a tool instead of solely doing cardio,” she explains. β€œWeight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Consume Whole Foods

Next, prioritize whole foods. β€œ200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take It One Day at a Time

Her last tip to simplify weight loss? β€œOne day at a time,” she suggests. β€œIf you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Smartnews Feed

Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
βœ“Evidence-Based

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

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

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

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally β€œcracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. β€œHow to become unrecognizable in the next 6 months,” she writes across the video. β€œI started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. β€œDrink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. β€œ10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. β€œIncrease your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. β€œCut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. β€œWalk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to β€œadd in natural herbs that not only heal your gut but help balance your cortisol,” she writes. β€œWhen I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

Mom Lost 60 Pounds and Shares 6 Bits of β€œBrutal Honesty”

theemilychristensen
Copyright theemilychristensen/Instagram
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
βœ“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 curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. β€œSome brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. β€œWhen you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? β€œBeing skinny doesn’t mean you’re healthy,” she says. β€œWhen I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. β€œThere are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. β€œBefore I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? β€œNo one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. β€œBeing skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but β€˜skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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