10 Simple Ways To Lose Weight for Women Over 50

Dy Ann Parham, 57, is a Mindset Coach whose priority is “being healthy and fit” and helping others do the same. In a new video, she discusses simple ways to help women over 50 lose weight. "If you are exhausted, frustrated, and confused about what you should be doing as a 50-plus-year-old woman to help you balance out your hormones and allow your body the opportunity to lose some weight, then today's video is for you,” Parham says.

1. Confusing Messages

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“Calories in, calories out, debunked. Breakfast is the most important meal of the day, debunked. The entire food pyramid has been demolished and revamped. Carbohydrates were in, and now they're out. Fat was out. Now, it's in how we consume. Protein has changed. High-intensity interval training is now out, and everybody is supposed to be doing zone two training. There is even new scientific research that has debunked the old research about hormone replacement therapy,” she says. “So why is it that we are still seeking out scientific data to make decisions on how it is we should be taking care of ourselves, especially on the most basic level of nutrition and losing weight," Parham adds.

2. She Advocates Intermittent Fasting

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“I have been teaching intermittent fasting as a lifestyle approach now for almost eight years,” explains Dy Ann. “I made all the same mistakes you are probably still making with intermittent fasting because of all the buzzwords that are out there. I was limiting the amount of hours I was fasting. I was putting crazy things in my fasting window because that's what all the ‘experts’ were saying to do. I was watching my calories, still like all the other things. Nothing was budging for me, my health journey, and my desire to lose weight until I just made it simple.”

3. She Does a 20-Hour “Clean” Fast

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She says that a “20-hour clean fast” helped her reverse her “pre-diabetic condition and to help my body lose weight and help my body lose body fat that I was unhappy with,” she claims. “I really just simplified everything that I could about my intermittent fasting practice as well as what I was doing in my nutrition,” she continues. “It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight.”

4. A 20-Hour Fast Helps the Body Regulate Insulin

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Dy Ann explains that maintaining “hormonal balance” is key to losing weight. “And that is exactly what the 20-hour fast does for us. It helps us regulate insulin. It helps our body pull from storage. All of this, all of the glycogen that we have been backing up for years and putting away in storage. It helps us regulate our hunger cues, and it just gives us that energy and vitality that we are all looking for. And it is simple, and it is free,” she continues. “There is a little bit of a learning curve and a little bit of a mindset shift that we need to make in order for us to trust our body and give our body the time in the space that it needs to turn inward and feast on itself.”

5. If You Aren’t Losing Weight with Fasting, You Might Be Making Mistakes

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“So many women are practicing intermittent fasting and they're still like, ‘Why am I not losing weight?’” she says, explaining that there are some “very common mistakes women are making and most of the time it's just you're making it too complicated,” she says. “If you're going to fast for all of the benefits that fasting can provide for you, then the recommendation I give all women is if you're gonna fast, just fast, if you're asking questions about ‘Does this break a fast?’ or ‘Should I do this during my fasting window?’ then you're probably not approaching an intermittent fasting lifestyle from the right mindset.”

6. Fast Long, Feast Well, Train Smart

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“All the things that are going on with you that you are currently researching for a solution for can be found if you just simplify what it is you're doing. We call it fasting long, feasting well, training smart,” she says. “Fast long enough to get the results that you say that you want for yourself and give yourself the benefit of the doubt and just keep that fast clean.”

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7. When It Comes to Feasing, Find the Foods That Work For You

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What does feasting mean? “Figure out the food that works for you. No complicated meal plans to follow. No exhausting grocery shopping halls that you have to do. No endless hours in the kitchen doing food prep. The feasting part is very, very simple. Find the foods that work for you,” she says.

8. Find Your “Rinse and Repeat” Meals

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She also recommends finding meals you like and sticking with them. “Be honest about the decision-making process regarding those foods. Meaning are they going to serve what you say you want? Are they gonna allow you the opportunity to look and feel your best? And if they are, those are your go-to foods. We call those our rinse and repeat meals,” Dy Ann says.

9. Incorporate Movement You Enjoy

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“Then learn how to move your body in a way that is exciting for you in a way that you look forward to. We do need to start incorporating training smart into our lifestyle, but you get to figure out what it is that works for you,” she explains. “If you're a runner, run, if you're a walker walk, if you play pickleball, play pickleball, whatever it is for you that lights your fire and gets your body moving, then girlfriend, that's what you need to be doing,” she says.

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9. Keep It Simple

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“Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart,” she says. “You'll be absolutely amazed at how simple this lifestyle can be. And once you figure out the rhythm of fasting, long feasting well, and training a smart girlfriend, you will have nothing else that you'll need to do. You just keep showing up for you.”

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10. Want to Learn More About Intermittent Fasting?

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Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. If you want to learn more about how to use the method to lose weight, here is a step-by-step process, according to an MD. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Are you over 50 and can’t seem to get started on your weight loss plan? Dr. Becky Gillaspy works full-time, helping people reach their health and weight loss goals through her website and two YouTube channels: Dr Becky Fitness and 2 Fit Docs. In a new viral video, she offers some simple advice on how to jump-start weight and fat loss in your 50s. “If you are over the age of 50, the chances are good that you have followed diet or exercise routines designed to help you lose weight. Some of those efforts may have been successful, so it would make sense to repeat what worked in the past. However, what if you can't find the motivation to get started or what worked in the past is not working now?” she asks. “In this video, I'll share four things you can do today to get your eating, moving, and thinking on track so you can jumpstart your weight loss.”

Your Muscle Mass Is Declining and Hormonal Changes Are Taking Place

“When we get into our fifties, there are natural changes that impact how our bodies handle weight loss. For instance, it is normal for muscle mass to decline with age, decreasing the number of calories we burn through our basal metabolism. There are also hormonal changes that take place. Our cells naturally become less sensitive to insulin as we age, making it easier to gain weight, and menopause can influence how fat is distributed in a woman's body,” she explains in her post.

Making Small Changes Can Jump Start Weight Loss

“While these factors don't stop our ability to lose weight, they can slow progress and feel frustrating, making it hard to muster up the motivation to get started. The good news is that small changes in the way you move, eat, and think can quickly shift your perspective and get you headed in the right direction,” she says.

1. Add Short Bursts of Intensity to Your Walks

She starts with exercise. “Walking at a steady pace has many benefits, and when we set out to improve physically, it is a comfortable place to start. However, if you are looking at walking as a way to jumpstart your weight loss, you'll get the most significant benefit by adding short bursts of intensity,” she says. “For example, have a stopwatch with you. The next time you go for a 15-minute walk, start at a comfortable pace for two minutes, then walk fast or jog for the third minute, and then repeat that at lower to higher intensity until 15 minutes have passed. While the short bursts of higher activity will slightly increase the calories that your body burns, the true benefit that you'll get is how it makes you feel. You'll be surprised at how the boost in your heart rate and breathing rate boost your motivation and mood,” she says.

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You Can Also Do This with Bike Riding, Swimming, or Strength Training

Not a walker? “This same concept can be applied to other exercises as well, including bike riding, swimming, or using exercise equipment at the gym. But regardless of the activity, by changing up your speed and intensity, you will be left with a sense that you want to do more, and that is what jump-starting progress is all about,” she says.

2. Reduce Your Carb Intake

Because cells become less sensitive to insulin as we age, “resistance causes insulin levels in the blood to increase, which can slow or block fat loss to work around this issue,” she says. “You want to eat in a way that naturally keeps insulin levels low. That is accomplished by reducing your carbohydrate intake, especially refined carbs because those are the foods that spike insulin.” For example, you can swap out high-carb breakfast foods like cereal or muffins for an omelet, which is a low-carb option. “At lunch, you can trade in a sandwich for a salad. At dinner, you can skip the pasta and have meat, chicken, or fish, all of which are low in carbs,” she recommends.

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3. Try Intermittent Fasting

“You can get an even bigger jumpstart to your weight loss by shifting your eating from an all-day grazer pattern to a time-restricted eating pattern,” she recommends. “While we may not think of ourselves in this way, studies have shown that many of us are all-day grazers consuming unhealthy foods with very few breaks from sunup to sundown, and the continual blood sugar and insulin spikes that result from this way of eating, encourage weight gain by practicing time-restricted eating, which is a form of intermittent fasting. We give our bodies a break, allowing insulin levels to lower between meals.”

Consume Most of Your Calories Earlier in the Day

While restricting the number of hours in a day that you consume calories is an effective weight loss accelerator for any age, she recommends those over 50 “looking for an additional edge” to practice early time-restricted eating. “With this method, you consume all of your calories early in the day and then fast until bedtime. For example, you can start eating at 8:00 AM and finish eating at 4:00 PM. Studies have found that allowing more time between your last meal and bedtime improves insulin sensitivity, which is something that we are looking to improve as we age. It will also ensure that you are getting to bed with a lower insulin level, improving fat loss as you sleep. Now, so far, we've gone over unique challenges that we face when we aim to lose weight after 50,” she says.

4. Shift Your Thinking

There is also a “mental component” to losing weight in your 50s. “When you first move from an unstructured eating pattern to one that is lower in refined carbs and restricted to set hours of the day, it's common to experience cravings. The good news is that with time, the healthy habits that we've discussed in this video will steady your blood sugar, reducing cravings naturally. However, this leveling out of blood sugar will not happen overnight until it does. You need to accept that things will not always go smoothly. That acceptance is easier said than done. It is frustrating when you want to reach a goal, but you feel like your body is fighting against you. It feels this way because your body likes routines and will strive to function on whatever we give it,” she says. “It's always doing the best it can with the resources it has available. When you consciously change the way you move and feed your body, your body will initially resist the change, even if it is a shift to better health, and your body will come around. But until that happens, you can expect some moments of imperfection.”

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If Things Don’t Go As Planned, “Forgive and Forget”

“If you have an unplanned splurge, the best approach is to forgive and forget. You know, it's tempting to say, ‘I blew it today. I'll start fresh tomorrow.’ But that type of thinking will keep you stuck. Goals are not achieved through a series of perfect steps. In fact, failure is often the best teacher. So, if a craving gets the best of you, get right back on track with your next meal, not the next day. By doing so, you make less work for yourself in the future and help your body establish the new healthy routine that you want,” she says.

Get Started!

“Much of jump-starting weight loss after 50 has to do with getting ourselves to the start line. By adding short bursts of intensity to an enjoyable activity like walking, you'll feel a sense of accomplishment that boosts your motivation to do more. You can then start working with your body by tweaking your eating, reducing your overall carb intake, and shifting your eating to earlier in the day to improve insulin sensitivity. Taking the breaks off of fat loss to stay in the game,” she says. “Remind yourself that perfection is the goal but rarely the reality. When you have a misstep, forgive and forget by getting right back on track with your next meal.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight and look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”

Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

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And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

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Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

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See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.