10 Ways to Slim Down at Lunchtime if You're 50+

Losing weight is more than just calories in, calories out, especially once you hit 50 and your metabolism might start to slow down. “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. If you are one of those struggling with weight gain, lifestyle changes can make a huge difference. How you eat lunch can affect your health and your waistline after 50—here are 10 lunchtime routines that can help you slim down.

Eat At the Table

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Don’t eat your lunch on the go—sit down at the table and take time to enjoy it. “When a family sits down together, it helps them handle the stresses of daily life and the hassles of day-to-day existence,” says Stanford Medicine. “Eating together tends to promote more sensible eating habits, which in turn helps family members manage their weight more easily.”

Have Lunch With Friends

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Using your lunch time to be social is important, especially if you’re retired or work from home. “People who eat together are more likely to have a ritual before, such as giving thanks. And food rituals can help us eat better,” Maty Beth Albright tells the Washington Post.

Take a Walk After Lunch

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Studies show taking even a short walk after a meal can help lower blood sugar levels. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

No Screens

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Try not to eat lunch in front of your computer, as you may get distracted into eating more than you intended. “Increases in screen time have been linked with unhealthy habits, such as eating more junk food, physical inactivity, poor sleep patterns and decreased social interaction,” says Ingrid Adams, an Ohio State University Extension specialist in Food, Health and Human Behavior in the College of Food, Agricultural, and Environmental Sciences at The Ohio State University. “As a family, it is important to set healthy limits and boundaries for screen use, particularly when it comes to meal times.”

Eat a Home-Cooked Meal

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Studies show home-cooked meals are often healthier than eating out. “When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all – even if they are not trying to lose weight,” Julia A. Wolfson, MPP, tells Johns Hopkins. “Obesity is an escalating public health problem that contributes to other serious health issues, including diabetes, high blood pressure and heart disease. The evidence shows people who cook at home eat a more healthy diet.”

Skip the Cocktail

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Drinking in the middle of the day may slow you down and encourage eating foods you normally wouldn’t have for lunch. It also gives your metabolism a hit. Why? while your body is breaking down the alcohol, it won’t be digesting your food.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Don’t Skip Lunch

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Skipping lunch can cause low blood sugar, experts say. “The brain depends on glucose for fuel,” registered dietitian Amanda Spina tells Banner Health. “Glucose comes either directly from carbohydrate-containing foods and drinks or indirectly from glucose stores and glucose production in the liver. Your brain can use ketones, which are compounds created by the liver after breaking down fats, but your brain much prefers to get its energy from glucose.”

Drink Water

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Drinking water with your lunch will help digestion and metabolism. “Water is vital for good health,” Michael F. Picco, MD, tells the Mayo Clinic. “Water and other drinks help break down food so that your body can take in (absorb) the nutrients. Water also makes stool softer, which helps prevent constipation. Choose water when possible instead of drinks full of sugar.

Don’t Eat At Your Desk

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Don’t be tempted to eat at your work desk. “If you eat at your desk when you’re distracted through working, and you’re not giving yourself a proper lunch break, then the food you eat doesn’t fill you up as much,” Jane Ogden, professor in health psychology from the University of Surrey, told Wired. “You don’t remember that you have eaten in the same way, and you don’t code food in the same way. You’re more likely to feel hungry in the afternoon and then eat more.”

RELATED: I Lost 15 Pounds in 30 Days by Following 3 Simple Steps

Eat Protein First

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Studies show eating protein and vegetables before carbohydrates impact insulin and blood sugar. “The takeaway here is that you can protect your blood glucose levels on multiple fronts,” Eve M. Glazier, MD, and Elizabeth Ko, MD, tell UCLA Health. “It is still important to limit consumption of simple carbs. That includes snack foods, highly processed foods, and those with added sugars. Consider beginning a meal with a salad or fresh vegetables, save the simple carbs for last, and remember to eat slowly.”

💪🔥Body Booster: Sit down to eat at a table, preferably with friends and family. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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

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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

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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

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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

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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

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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.

Are you struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.

Boost Your Fiber Intake to Stay Fuller Longer

“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”

Great sources include:

• Avocados
• Raspberries
• High-fiber bread
• Lentils and beans

Use Multiple Metrics to Track Progress

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Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.

• Weekly progress photos
• Performance improvements in your workouts
• How your clothes fit.

Get Quality Sleep to Stay on Track

Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.

• Aim for 7–8 hours of sleep per night💤
• Can’t sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.

Some great options:

• Berries (blueberries, strawberries, etc.)
• Watermelon
• Pineapple.

Walk Your Way to a Bigger Deficit

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And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”

Enjoy Your Favorite Foods in Moderation

And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”

Avoid Extreme Calorie Cuts

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Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”

What to Eat for Breakfast If You Want to Be Fit

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In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

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Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

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Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

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Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.