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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. “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.

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
✓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.

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
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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.

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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✓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.

✓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 “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.

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.
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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.

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
✓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 “different 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. “I 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 “paying careful attention” to nutrition. “The 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 “healthy” foods, you can still be eating too many calories. “Tracking 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

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He will also be “increasing the intensity” of his workouts. “For 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 “secret weapon” is a Bluetooth connected jump rope that tracks “every single jump” with a goal of 2,000 jumps. Weight training “to build and maintain muscle and burn calories” paired with high intensity cardio is a “great balance,” Collingwood agrees. “Love that the jump rope tracks his progress along the way so he can have a number to shoot for.”

3. Body Scans

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Cam also does post-workout body scans. “This 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. “You don’t need to scan your body or test your body fat after every workout,” says Collingwood. ‘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, “but 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. “It 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

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Cam also decided to exercise earlier rather than later. “I'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. “The best time of the day to work out is when you’ll do it,” says Collingwood. “Cam 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 “Fit Over 40”

5. Cutting Out Unhealthy Snacks

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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. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that'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. “I 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.

💪🔥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

She Lost 40 Pounds at 61 by Reverse Dieting

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Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

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

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

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

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

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Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 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:
✓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 lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

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

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

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Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 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:
✓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 over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

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Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

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Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

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And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

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“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

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“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

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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.

She Also Recommends Cardio

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“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

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And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. 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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