It seems as though everyone has something to say about the best way to lose weight. These suggestions can range from ineffective to harmful. In particular, social media and influencers often provide many weight loss tips with little to no scientific backing or credentials. A registered dietitian or other licensed health professional can counsel individuals in healthy, safe and effective weight loss. This post outlines some of the best weight loss tips for healthy weight loss during the 40s and 50s from a registered dietitian.
Weight loss results when an individual creates a calorie deficit over a prolonged period of time. The key to lasting weight loss comes from creating a moderate, rather than extreme, calorie reduction of 300-500 calories per day. Changes in dietary choices and physical activity, along with some additional lifestyle habits create the needed calorie imbalance.
The best ways to lose weight and maintain it in your 40s and 50s is to develop healthy lasting habits such as:
- mindful eating- learn to listen to your hunger and fullness cues
- daily exercise (at least 30 minutes)
- eating 300 to 500 calories less daily
- limit sugary beverages, fast food, and processed foods
- eat every 3-4 hours during the day
- stay hydrated
- get enough sleep
- control stress
- start each day with a high-fiber, high-protein breakfast
Severe calorie reduction or other extreme weight loss tactics can cause weight regain, lower the metabolism and decrease health. Experts generally recommend losing no more than 1-2 pounds per week in order to establish lasting, sustainable weight loss.
Continue reading to discover additional tips for effective weight loss. Each individual experiences unique conditions that require a personalized approach for weight goals. Reach out to a licensed health professional or registered dietitian to establish the best weight loss protocol.
Top Nutrition Tips for Healthy Weight in 40s and 50s
1. Include more nutrient dense foods
Some types of food offer more nutrients than others per calorie content. These more nutrient dense foods help a person meet dietary needs while consuming fewer calories. They generally lead to increased fullness and satisfaction between eating occasions as well.
Nutrient dense foods include whole grains, fruit, vegetables, legumes (soy, lentils, beans), nuts, seeds, eggs, seafood, lean meat/poultry, unsweetened dairy/dairy alternatives and unsaturated fats such as olive oil.
2. Reduce consumption of foods high in sugar, saturated fat and sodium
Foods with higher amounts of sugar, saturated fat and sodium often fall under the umbrella of low nutrient dense foods or ultra-processed foods. These foods contain fewer nutrients, higher calorie amounts and offer less satisfaction and hunger between meals.
Individuals who wants to lose weight do not need to completely eliminate these foods from their eating pattern. In fact, complete restriction of a food or food group can lead to intense cravings and over eating at a later time. Rather, a person can enjoy these foods in moderation and with mindful eating techniques.
3. Make smart beverage choices
Certain beverages add extra calories and sugar quickly with little nutrition or satiety. These sweetened beverages include soda, sweetened tea, flavored milk/plant milk, fruit juice and energy drinks. Alcoholic drinks also add little nutrition per calorie. Save these types of drinks for special occasions and choose water, unsweetened milk/plant milks and 100% fruit juice more often.
4. Practice mindful eating
To practice mindful eating means slowing down and learning to listen and respond to hunger and fullness cues. Slowing down not only allows a person to better recognize fullness, but ultimately increases pleasure and satisfaction with eating occasions.
Mindful eating starts with shopping by choosing foods that make you feel good. It then continues through the cooking process with that same goal in mind. Additionally, individuals should focus on all the senses during the eating experience.
5. Portioning food
Portioning out food at meals and snacks can help individuals avoid overeating. Many find it difficult to not finish plates even when feeling full or fail to realize just how much they consume when snacking from an entire container. A bite here and then a small handful there can quickly and surprisingly rack up calorie intake.
A portion is not necessarily the serving size listed on the package. Sometimes a portion consists of less food and sometime more food than the listed serving. The idea of portion control means serving oneself an amount likely to satisfy rather than eating directly from a container or a much too large plate of food. A person can always go for seconds if the first portion does not meet their needs.
6. Eat balanced meals and snacks
A meal or snack with a balance of nutrients and fiber will allow for adequate energy and satiation between eating occasions. Try to create a plate with carbohydrates, fiber, protein and healthy fats for meals and a combination of two or more of these nutrients for snacks.
For example, instead of a toast with jam in the morning, choose whole grain bread and add peanut butter or try some avocado and egg with it. Eating enough at meals and snacks is also important to avoiding extreme hunger that leads to overeating later.
Top Exercise Tips for Healthy Weight in 40s and 50s
1. It’s not just about doing more
Overtraining or excessive exercise harms well-being and detracts from healthy weight goals. Not allowing for rest and doing too much physical activity results in fatigue, increased risk of injury, lowered immune system, muscle loss and possible decreased metabolism.
On the other hand, an appropriate amount of physical activity boosts mental, emotional and physical health. An individual should find what amount allows them to feel their best.
2. There is no single best exercise for weight loss
Many individuals feel like their efforts to lose weight will fail if they do not enjoy a certain form of exercise. In reality, no form of exercise definitively determines success with weight goals. The best physical activity is ultimately the one a person enjoys enough to incorporate as part of a consistent routine. Pick what you can commit to doing regularly! This movement can include running, yoga, cycling, walking, martial arts, jump rope, weight lifting, rock climbing and anything that gets the heart pumping and the muscles moving.
3. Physical activity encompasses many benefits outside of just calories burned
Movement throughout the day will not only increase the number of calories a person uses, but improves mental, emotional and physical health. Poor health in any area means less energy and desire available to pursue health goals.
Furthermore, a higher amount of muscle mass will increase metabolism. For this reason, a variety of both cardio and strengthening exercises throughout the week will support a healthy weight.
4. Combine both good nutrition and physical activity choices to best support weight loss
Choosing to consume higher amounts of calories, saturated fat or sugar with the idea of exercising “off” the excess rarely translates to successful weight loss. Usually, the number of calories eaten as a reward or with hopes of burning them off later are far more than one can realistically burn through a workout. Look at exercise as beneficial alongside a healthy diet, not as a substitute for a poor diet.
Calories can also sneak up through sports drinks and other sweetened beverages. Water usually meets hydration needs unless the workout lasts longer than an hour or is performed in extreme conditions.
Other Lifestyle Tips for Weight Loss in 40s and 50s
1. Adequate and quality sleep makes a significant difference in weight loss efforts
Less sleep correlates to increased cravings of foods high in sugar and calories, a disruption of hunger/fullness hormones and a lowered desire to participate in physical activity. Good quality sleep helps resolve inflammation, a contributor to many chronic diseases. In general, health experts recommend that adults sleep seven or more hours per night.
2. Learn how to manage chronic stress
Chronic stress harms mental, emotional and physical health. It can certainly make weight loss harder. High levels of the stress hormone cortisol over prolonged periods may increase appetite, decrease metabolism, lower energy levels and disrupt sleep.
Tips to manage stress:
- Talk to someone
- Prioritize tasks
- Learn to say “no”
- Go outside
- Meditate or pray
- Practice breathing techniques
- Yoga and stretching
- Eat balanced meals
- Get good sleep
- Listen to music
- Read a book
- Participate in a favorite pastime
3. Avoid the all-or-nothing mentality
The all-or-nothing mentality will likely lead to harmful behaviors such as yo-yo dieting, restrict-binge cycle and lends to feelings of shame and guilt. This thought process may look like an individual eating large amounts of high calorie foods after eating a piece of cake. The idea is that because they “messed up” by eating cake, they failed and so they might as well give up on everything and start again another time. This same idea can apply to missing a workout or any other perceived failure.
Instead, individuals should avoid extreme restrictions or practices that make failure likely. Furthermore, eating cake or missing a workout will not derail health goals. Among an overall balanced eating pattern and exercise routine, eating favorite treats in moderation or taking rest days is normal and healthy. Be compassionate with yourself!
Other Common Weight Loss Questions:
What foods should you avoid to lose weight?
Those who want to lose weight will find it helpful to save certain types of foods and beverages for special occasions or eat them on a more limited basis. Limiting rather than complete restriction of these foods helps prevent intense cravings, binging or compensating by eating multiple other “substitute” foods.
Foods with higher amounts of sugar, saturated fat and sodium can inhibit weight loss when eaten in excess. These foods include desserts, candy, ice-cream, packaged snack foods, frozen dinners, fried foods, processed meat (sausage, hot dogs, deli meat), fried foods, sugar cereal, granola bars, muffins, pizza and high fat dressing or sauce.
Cooking methods that use large amounts of oil, fat or sauces can also add sneaky calories. It can be beneficial to use alternate cooking processes, choose additions mindfully and to focus on unsaturated fats such as olive oil, avocados, nut butters and vinaigrettes or spices and seasonings over fat to add flavor.
Individuals should also only choose to drink sweetened beverages and alcoholic drinks in moderation to avoid excess calories with little nutrition or satiation.
Can a person still eat out when trying to lose weight?
Someone who often visits fast food places and restaurants for meals may find it helpful to reduce frequency of eating out. Cooks often use more sugar, saturated fat and sodium in the foods served at these establishments. However, many of these places offer lighter options and a person can certainly find ways to make healthy choices when eating out.
Try to find options that include more nutrient dense foods and take care with many of the add-ons, sauces and dressings. Also, don’t be afraid to ask for substitutions or alternate methods of cooking. Many restaurants can easily make these adjustments. Finally, practice portion control and avoid eating past comfortably full. The take-out boxes are a great option and allow for enjoyment of the food at another meal.
How to jumpstart weight loss after 40?
Making sustainable lifestyle changes, especially dietary, remains the best way to jumpstart weight loss after forty. Cleanses or other measures to induce rapid weight loss rarely transforms into lasting results. The rapid drop in pounds often comes from body water and muscle mass. Furthermore, the nutrition or other changes adopted to achieve this weight loss are usually impossible to continue with in a healthy way.
Additionally, start making small, achievable changes today rather than waiting for a special occasion. The mindset of starting “tomorrow” or at a better time often prevents progress from occurring.
How to reduce belly fat after 40?
Unfortunately, individuals cannot target a certain area for fat loss. Reducing belly fat comes from a whole-body approach of smart dietary and physical activity choices to lose weight. Abdominal workouts will build strength in the targeted muscles and support weight loss goals but will not specifically reduce belly fat.
Is intermittent fasting helpful after 40?
Studies link intermittent fasting to improved metabolic outcomes and weight loss. However, these same benefits also come with many other calorie restricted diets and physical activity changes.
Some individuals may find intermittent fasting helpful while others will not. If this style of eating does not leave a person feeling well, a different eating pattern may be a better option. Furthermore, those with diabetes, taking medications that require food at certain intervals, are pregnant/breastfeeding, experiencing an active growth stage or with a history of an eating disorder should avoid intermittent fasting. All individuals benefit from speaking to a healthcare provider or registered dietitian before starting any new diet.