The No-Nonsense Guide to Losing Weight When You're a Woman Over 50 | (2023)

The No-Nonsense Guide to Losing Weight When You're a Woman Over 50 | (1)

Losing weight may be harder for women over 50, but it's definitely doable with these expert tips.

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If you feel like all you have to do is ‌_think_‌ about your favorite snack food or dessert to gain weight, you might be a woman over 50. Around this age, you might notice that your body doesn't quite behave the way it did in your 20s or 30s.


It's a frustrating fact, but women who are on the brink of menopause or past the milestone often find it hard to lose weight or maintain their weight for a number of reasons. One main factor, though, is that your body stops producing as much estrogen, according to the Mayo Clinic, which is a key hormone in weight management.

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Because of this major hormonal shift, losing weight when you're a woman over 50 requires changes in your approach to fitness, nutrition, sleep and recovery.


It's normal to be feeling a little lost. To help you get started, here's your straightforward, no-nonsense guide to making it happen.

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The Best Exercises to Help Women Over 50 Lose Weight

Exercise is essential for women at all stages of life and is especially important during menopause, Heather Jeffcoat, DPT, a physical therapist who specializes in pelvic function and women's physiology, tells


"As women mature into menopause, bone and muscle mass tend to naturally decrease, and exercise is the antidote that allows older women to maintain that bone and muscle mass," Jeffcoat explains.

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Here, Jeffcoat and Holly Roser, CPT, a certified personal trainer and sports nutritionist with expertise in women's health, offer fitness guidelines for women over 50, as well as fun exercise tips and precautions.


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“The best resource in battling potential weight gain from menopause is to gain muscle mass."

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What Kind of Exercise Is Best for Women Over 50?


Fitness at all ages should be at least somewhat individualized, but for women over 50, the need for individualized fitness programming becomes increasingly important, Jeffcoat says. Why? Well, people going through menopause have a higher risk of certain medical conditions, including osteoporosis and heart disease.


If you're a woman over 50, your fitness program should account for those risks, Jeffcoat says, noting that, "Women should always check with their doctors before starting a new exercise routine, especially if they have had any recent heart or lung conditions."


Low-impact cardio:‌ In general, high-impact aerobics, high-intensity interval training (HIIT) and activities with a high fall risk should be avoided whenever possible if osteoporosis is confirmed or suspected, Jeffcoat says.

"Instead, focus on low-impact exercises that still increase muscle mass and bone density, like an elliptical machine, stepmill, walking or low-impact aerobics," she says.


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If your bone density is healthy, however, Jeffcoat encourages adding high-impact exercises, such as running and burpees, to your routine. Sports such as tennis and racquetball are also fun, higher-impact activities that can torch calories.

Roser says she also loves spinning or cycling in place of running: It's a low-impact exercise option with similar calorie burn, and cycling in a group fitness class can also help with motivation and consistency.


Strength training:‌ For the most part, all women over 50 can benefit from resistance training with free weights, weight machines, cables and resistance bands. Strength training is proven to slow down degenerative bone loss and has been linked to a lower risk of developing osteoporosis, according to a July 2017 review in ‌_Rambam Maimonides Medical Journal_‌.

Strength training can also accelerate weight loss, Roser tells "The best resource in battling potential weight gain from menopause is to gain muscle mass through resistance training," she says. "When we add muscle to our bodies, we increase our daily calorie burn and our metabolism which, over time, equals weight loss."


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Sample Workout Plans for Women Over 50

The overall goal, Jeffcoat says, is 2.5 hours of physical activity each week, which is in line with the Physical Activity Guidelines for Americans. That comes down to 30 minutes a day, five days a week.

The ideal fitness program for women over 50, according to Jeffcoat, will incorporate aerobic exercise, strength training and balance training.

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Here's the weekly plan Jeffcoat recommends:

  • Aerobic exercise‌ such as walking, running or dancing four times per week, resting a day in between.
  • Resistance and weight-bearing exercises‌ three times per week, resting at least one day in between.
  • A 10 to 15-minute ‌stretching routine‌ at least six days each week

Jeffcoat recommends alternating your strength and cardio workouts in order to build a routine that spans six to seven days.

Roser also recommends a balanced workout routine that includes cardio and strength training, as well as rest days and outdoor activity.

  • Monday:‌ 45-minute spin class or other cardio
  • Tuesday:‌ 30-minute HIIT workout (with resistance training)
  • Wednesday‌: Rest day or active recovery
  • Thursday:‌ 30-minute HIIT workout (with resistance training)
  • Friday:‌ 60-minute hike or walk outside
  • Saturday:‌ 45-minute spin class or other cardio
  • Sunday:‌ Rest day or active recovery

Remember, HIIT workouts don't have to be high-impact. You can get an effective interval workout with low-impact activities that don't exacerbate any bone or joint conditions or pain you may have.

The No-Nonsense Guide to Losing Weight When You're a Woman Over 50 | (3)

Get more steps in each day by exploring a new park or scheduling walks with a friend.

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Add Small Bursts of Movement to Your Day

In addition to a structured workout or large chunk of physical activity such as a 3-mile walk, you can add small amounts of movement throughout your day to boost your overall calorie expenditure, which will help with weight loss over time.


Even fidgeting, or making small movements, can help you burn more calories every day, according to an April 2015 research review in ‌_Mayo Clinic Proceedings_‌.

Take these fun ideas from Jeffcoat:

  • Do 15 to 20 squats in front of your couch before you sit down as an easy way to incorporate daily strengthening. It will only take a few seconds!
  • Try doing forward and side lunges down the length of your hallway, holding on gently to the wall for balance. Hallway lunges work on strength goals and balance at the same time.

Roser offers some creative fitness ideas, too:

  • If you normally hire a cleaner, consider cleaning your own home: It'll help you burn more calories throughout the week and can even bring you a sense of fulfillment.
  • When you take a work break, challenge yourself to walk somewhere new or fun: Go to your favorite store, wander around your office complex, or find a new park. (All steps count, even if you're wandering the mall!)

Here are some other ideas to add small bursts of exercise into your day:

  • Lunge up your stairs instead of walking — it's a great way to build single-leg strength.
  • Do bicep curls with your grocery bags as you bring them inside.
  • Perform spinal rotations or shoulder stretches in your desk chair.

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The Right Nutrition to Help Women Over 50 Lose Weight

As with fitness, it's important to remember that nutrition for women over 50 is highly individual. You may (and probably do) have different nutrient needs than your sister, best friend or colleague, even if those people are around the same age as you.

It's always best to work with a healthcare professional or dietitian who can help you plan a nutrition regimen that meets all of your goals. But for now, Keeley Mezzancello, RD, registered dietitian and adult weight-management specialist, gives tips on how to lose weight as a woman over 50.


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Focus on nutrient-rich, low-calorie foods like low-fat dairy and lean protein.

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Why Nutrition Needs Are Different After 50

A number of nutrient needs change as women get older, especially once they go through menopause, Mezzancello says.

For example, "Women who have reached menopause don't need as much iron as they used to, because they no longer lose blood through menstruation," she says, adding that the recommended daily allowance (RDA) drops from 18 milligrams to 8 milligrams per day.

Other new nutrient needs after menopause include:

  • Folic acid consumption needn't be as high, because the prevention of fetal neural tube defects (during pregnancy) is no longer a concern.
  • Bone health becomes of heightened concern, so the RDA for calcium increased to 1,200 milligrams per day (up from 1,000 milligrams per day)

Because the risk of cardiovascular disease, diabetes and weight gain rises after menopause, choosing a nutrient-rich — but less-caloric — diet is helpful, Mezzancello says, and women over 50 should focus on incorporating healthy fats, lean protein, low-fat dairy or dairy alternatives and plenty of fruits and vegetables.

Hitting these nutrient targets every day helps your body run its various systems optimally and can contribute to weight loss by keeping your bones and joints healthy, boosting your energy levels, maintaining a good mood and ensuring that you generally feel healthy and energetic.

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Diet for Weight Loss After Menopause

Menopausal and post-menopausal people can make a few easy changes to their diets that may help with weight loss, Mezzancello says. Two of the easiest ways to lose weight? Eat protein with every meal and minimize processed foods.

Adding protein:‌ "Incorporating protein at each meal to promote muscle-protein synthesis — in conjunction with weight-bearing exercise — is essential to the body's ongoing growth, repair and maintenance of skeletal muscle," Mezzancello says. "Some research has found that as much as 25 to 30 grams of protein is needed at each meal to optimally stimulate muscle-protein synthesis."

To visualize 25 to 30 grams of protein, consider these examples:

  • 4 ounces of animal protein (think: chicken)
  • 1 cup of cottage cheese
  • 1 scoop of whey protein

Nix ultra-processed foods:‌ Minimizing or avoiding highly processed foods (think: soda, sweets, snack foods like chips) can also help combat weight gain, Mezzancello says, especially those with added sugars, to address changes in glucose metabolism, or the way your body processes sugar. (Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared.)

"These foods contribute empty calories with no nutritional merit, as opposed to naturally occurring sugars such as those in fruit or milk," Mezzancello explains.

Less than 10 percent of your daily calories should come from added sugar, per the 2015-2020 Dietary Guidelines for Americans.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

What About Supplements?

People who are approaching menopause or are post-menopausal should talk to their doctor about supplements. Supplementation should be highly specific, as there's risk of nutrient toxicity (consuming too much of a certain nutrient), Mezzancello says.

For instance, excess calcium can raise the risk of heart attack in some people, and in others, excess vitamin D may harm the kidneys, she says.

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"As with all populations, a first line of defense should be striving to consume nutrients through food and beverages in the diet," she says, "and supplements fill the gaps where needed, as recommended by your health care provider."

There's also the risk of poor product selection because the supplement industry isn't tightly controlled or regulated — manufacturers themselves are responsible for labeling their products, which can result in low-quality or mislabeled supplement products.

These may be more harmful than helpful, or they may not do anything at all and thus are a waste of money. Your doctor or registered dietitian can help you choose high-quality products for your specific needs.

The No-Nonsense Guide to Losing Weight When You're a Woman Over 50 | (5)

Don't underestimate sleep's affect on your weight-loss goals.

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Why Recovery and Sleep Are Important for Weight Loss, Too

Remember that your workouts and menopause diet aren't the only two tickets to weight-loss success after age 50: You must be kind to your body, too. Give yourself time to recover in between workouts, and accelerate recovery with tactics like stretching and foam-rolling after every session.

And let's not forget about sleep: Without it, the chance that you'll actually want to work out and ignore cravings for chocolate muffins is slim.

Sleep facilitates muscle repair and allows your brain to rest and recuperate, effectively increasing your chance of weight loss in the following ways:

  • Balancing hunger and hormones:‌ Lack of good sleep can increase levels of the stress hormone cortisol in your body, increasing your hunger and negatively affecting your metabolism, according to a November 2015 study published in ‌_Sleep Science_‌.
  • Keeping you energized for workouts:‌ A healthy sleep cycle helps you maintain high energy and productivity levels, per a huge 2018 review in the ‌American Journal of Health Promotion_‌. It can also significantly boost your mood, per a March 2019 review in ‌JMIR Mental Health.‌ And adequate sleep can reduce your risk of injury while exercising, according to a February 2013 study in the journal ‌Sleep Health_‌.
  • Making your diet and exercise more effective:‌ When you restrict calories in a sleep-deprived state, your body loses more lean muscle mass than fat, according to a small October 2010 study published in the ‌_Annals of Internal Medicine_‌. This renders your diet less effective, as muscle burns more calories than fat, even at rest, according to the Mayo Clinic.

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Words of Encouragement

If you're a woman over 50 looking to lose weight, you may feel frustrated, flustered and frankly flabbergasted. That's all normal — losing weight during and after menopause can be tough!

With a little diligence and an understanding of health beyond aesthetics, however, losing weight after age 50 is 100-percent doable. Mezzancello, Roser and Jeffcoat offer some words of encouragement:

The No-Nonsense Guide to Losing Weight When You're a Woman Over 50 | (6)

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1. Accept Your Changing Body

"While you should do what you can to protect your health and feel your best, instead of completely resisting the change, accept that these changes are a natural part of aging," Mezzancello says, nodding to puberty and noting that we all went through changes then, too.

In the meantime, she says, "Count your blessings and include aging as one of them, avoid fad diets, eat a little less and move a little more and include some resistance training in your workouts to slow the loss of lean body mass."

2. It's Not Too Late

It's never too late to find or create the healthiest version of yourself, Roser says, emphasizing that it's so important to avoid becoming sedentary as you get older.

"Don't stop moving as you get older; there's still time to become your healthiest self," Roser says. "Never give up on your health — do it for you and your family. You deserve it!"

3. Forget the Scale

As a physical therapist, Jeffcoat says she typically isn't working with women specifically on weight-loss goals, and instead educates women that as they build muscle they may actually gain a little bit of weight while reducing a dress or pant size.

"Don't focus on the number on the scale," she urges. Instead, "Focus on how your energy levels are improving and how much better you look in that dress as you increase your muscle tone. With increased energy levels will come a natural drive towards more activity, and the weight loss will follow naturally."

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What is the best way for a woman in her 50s to lose weight? ›

10 Weight-Loss Tips for Women in Their 50s
  • Don't be afraid of the scale. ...
  • Cut back on calories. ...
  • Keep a food log. ...
  • Give meatless Mondays a try. ...
  • Keep moving. ...
  • Treat menopause symptoms. ...
  • Manage your medications. ...
  • Get your thyroid checked.
Sep 20, 2019

What is the secret to weight loss at 50? ›

Reduce your intake of refined sugars and starches, eat more protein and whole foods, and exercise regularly,” Yancy suggests, echoing the results of a number of studies, including one published in 2018 in the International Journal of Sport Nutrition and Exercise Metabolism.

How can a woman over 50 lose belly fat? ›

Trimming the fat
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

How many calories should a 50 year old woman eat per day to lose weight? ›

Women over 50 tend to need fewer calories than younger women. Moderately active women over 50 may require approximately 1,800 calories per day to maintain weight. To lose one pound per week, you may need to reduce your calorie intake to approximately 1,300 calories per day.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

How do I fight belly fat after 50? ›

Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter — as part of a healthy balanced diet may help reduce belly fat,” she says.

How to lose 15 pounds in your 50s? ›

The 20 Best Ways to Lose Weight After 50
  1. Learn to enjoy strength training. ...
  2. Team up. ...
  3. Sit less and move more. ...
  4. Bump up your protein intake. ...
  5. Talk to a dietitian. ...
  6. Cook more at home. ...
  7. Eat more produce. ...
  8. Hire a personal trainer.
Feb 9, 2023

How to lose 20 pounds in your 50s? ›

Ways to lose weight after 50
  1. Move more. The underlying principle of losing weight is burning more calories than one consumes. ...
  2. Get enough sleep. ...
  3. Do not skip meals. ...
  4. Hack the commute. ...
  5. Enjoy exercise. ...
  6. Buddy up. ...
  7. Switch up snacks. ...
  8. Set realistic goals.
Feb 27, 2021

Can lemon water reduce belly fat? ›

Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. According to experts, this magic potion can boost the body's metabolism to a great extent.

Can you get rid of a menopause belly? ›

To attack belly fat and any other menopausal weight gain, you'll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says.

How can I speed up my metabolism after 50? ›

How to Increase Metabolism After 50
  1. Build Muscle Mass.
  2. Get Aerobic Exercise.
  3. Stay Hydrated.
  4. Eat Healthy.
  5. Have Small Meals More Often.
  6. Get Enough Sleep.
Nov 1, 2021

Is 1200 calories a day enough for a woman to lose weight? ›

This means that a typical woman can eat between 1200 and 1500 calories a day to lose weight. A typical male body needs about 1500 to 1800 calories daily to lose weight. But if you have diabetes and are on a low-calorie diet, you should monitor your blood sugar levels to avoid any problems.

Is 1500 calories enough for a 50 year old woman? ›

At age 50, you need 200 fewer calories a day than you did when you were 20, assuming you are equally active. After age 60, you need 400-500 calories less. If you're moderately active, up to age 50, around 2,000 calories a day is good. After 50, you need to decrease to 1,800 calories.

What are the two veggies that destroy belly fat? ›

These veggies: certain vegetables such as broccoli, cauliflower, brussel sprouts, kale and cabbage contain special phytonutrients (fight-o-nutrients), such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat.

What drink burns belly fat? ›

Answer: There are a bunch of drinks that aid in burning belly fat. Some of them would be ginger tea, jeera (cumin) water, cinnamon water, warm water with lemon and honey, among others.

What can I drink before bed to lose belly fat? ›

Let's have a look:
  • Cinnamon Tea. Drinking cinnamon in the form of tea during bedtime can give your metabolism a good boost. ...
  • Fenugreek Water. Another of the best fat-burning drinks is Fenugreek water. ...
  • Fat Cutter Chai. ...
  • Chamomile Tea. ...
  • Turmeric Ginger Tea. ...
  • Ginger Tea. ...
  • Green Tea.

How do you keep skin tight while losing weight? ›

Best Natural Remedies to Minimize Excess Skin
  1. Strength and Resistance Training. ...
  2. Take Hydrolyzed Collagen. ...
  3. Stay Hydrated and Eat Certain Nutrients. ...
  4. Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
  5. The Bottom Line. ...
  6. Body Contouring.
Oct 11, 2019

What probiotic should I take to lose belly fat? ›

Several strains of probiotics in both the Lactobacillus and Bifidobacterium family have been shown to reduce weight and belly fat. Lactobacillus gasseri appears to be one of the most effective.

What can I drink to lose belly fat in 2 weeks? ›

The 8 Best Weight Loss Drinks
  1. Green Tea. Share on Pinterest. ...
  2. Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  3. Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  4. Water. ...
  5. Apple Cider Vinegar Drinks. ...
  6. Ginger Tea. ...
  7. High-Protein Drinks. ...
  8. Vegetable Juice.
Mar 30, 2023

Can a 50 year old woman lose weight by walking? ›

Committing to a regular program of vigorous walking can help women over 50 kick their metabolism into high gear! Adding walking to your diet plan will help you lose more weight, more quickly, and keep it off.

What is the best exercise to lose weight in your 50s? ›

Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week.

What is a realistic timeframe to lose 50 pounds? ›

Losing 50 Pounds Is Doable

You can expect it to take around six months, more or less, depending on your metabolism, diet plans, and exercise regime. As long as you watch what you eat, track your calories, and continue to work out regularly, then you'll lose that weight.

How long does it take to lose 30 pounds for a woman? ›

Health professionals recommend losing 1-2 pounds weekly (21). Therefore, the perfect answer to how long does it take to lose 30 pounds safely is a minimum of 15 weeks to about 30 weeks.

Will my feet get smaller if I lose 100 pounds? ›

Do feet get smaller when you lose weight? In most cases, yes. While it may not be noticeable for everyone, weight loss does tend to result in smaller feet, says Lauren Wurster, DPM, a spokesperson for the American Podiatric Medical Association and a foot and ankle surgery specialist at Foot & Ankle Clinics of Arizona.

How much do I need to walk to lose weight? ›

In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.

Can you lose weight by walking? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How long does it take a 50 year old woman to lose 10 pounds? ›

If you burn 1,750 calories per week through exercise -- while sticking to your meal plan -- you should lose 0.5 lb. every week and will lose 10 lbs. over a period of 20 weeks. If you increase your weekly exercise to burn 3,500 calories weekly, you will lose a pound every week and can lose 10 lb.

What causes a woman to have a hanging belly? ›

Also known as a pannus stomach or mother's apron, apron belly occurs when the belly and fat surrounding the internal organs expands due to weight gain or pregnancy, resulting in additional fat deposits in the omentum (an apron-like flap under your abdominal muscles and in front of your intestines.)

What causes belly overhang? ›

Pannus stomach occurs when extra skin and fat deposits hang from the stomach or belly area on the abdomen. It sometimes occurs after pregnancy or weight changes. The excess tissue from a previous body shape can hang down, varying in length and size.

What causes hanging belly fat in females? ›

Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.

Does apple cider vinegar help you lose weight? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

Does drinking water help you lose weight? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

Does drinking hot water help you lose weight? ›

Drinking hot water boosts your metabolism and helps you lose weight in a healthy manner. Basically, hot water helps break down the fat molecules in your diet faster, which leads to weight loss.

What burns the most stomach fat? ›

1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

How do you shift your belly during menopause? ›

What's the best way to prevent weight gain after menopause?
  1. Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. ...
  2. Eat less. ...
  3. Check your sweet habit. ...
  4. Limit alcohol. ...
  5. Seek support.

What vitamin burns fat? ›

B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.

What food jump starts your metabolism? ›

The 12 Best Foods to Boost Your Metabolism
  • Protein-rich foods. Protein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — could help increase your metabolism for a few hours. ...
  • Mineral-rich foods. ...
  • Chili peppers. ...
  • Coffee. ...
  • Tea. ...
  • Beans and legumes. ...
  • Ginger. ...
  • Cacao.

How do I reset my metabolism to lose weight? ›

What can you do to achieve a metabolic reset?
  1. Strength train. Incorporating some strength training into your workout routine is a terrific way to fire up your metabolism. ...
  2. Choose a cardio activity. ...
  3. Try a HIIT workout. ...
  4. Add protein. ...
  5. Say yes to spicy foods. ...
  6. Avoid alcohol. ...
  7. Use caffeine in moderation. ...
  8. Drink plenty of water.
Jan 19, 2023

How many pounds can I lose in a week if I eat 1200 calories a day? ›

If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.

How much weight can I lose in 2 weeks eating 1200 calories a day? ›

But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

Can eating too few calories cause weight gain? ›

One of the main reasons that undereating can lead to weight gain is because consuming too few calories can cause your resting metabolic rate to slow down. This means you may burn fewer calories throughout the day.

How long will it take to lose 20 pounds eating 1500 calories a day? ›

This means, a 1,500-calorie diet would help her lose 20 pounds in 2 months, or at least come close, since she'd have a daily deficit of 1,200 calories with moderate exercise. Keep in mind that weight loss is typically more rapid in people who have more weight to lose.

How much should a 50 year old woman eat to lose weight? ›

Women over 50 tend to need fewer calories than younger women. Moderately active women over 50 may require approximately 1,800 calories per day to maintain weight. To lose one pound per week, you may need to reduce your calorie intake to approximately 1,300 calories per day.

How does a 50 year old menopausal woman lose weight? ›

Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight.

Why is losing weight so hard in your 50s? ›

As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.

How to lose 20 pounds during menopause? ›

Some of the most important changes to consider when trying to lose weight during menopause:
  1. Cut Calories. ...
  2. Power Up on Protein; Cut Back on Carbs. ...
  3. Get More Fiber. ...
  4. Mix Up Your Cardio. ...
  5. Don't Skimp on Strength Training. ...
  6. Get Good Shut Eye.
Mar 23, 2023

Why am I gaining weight when I barely eat? ›

Other studies reveal that restrictive eating and dieting may lead to future weight gain due to your body's physiological responses to such behaviors, such as changes in hunger and fullness hormones ( 18 , 19 , 20 ).

What vitamin helps with weight loss during menopause? ›

Omega-3 fatty acids may help maintain your hormonal balance and aid in weight loss. There's also evidence that omega-3s can help control insulin resistance.

Does apple cider vinegar help burn fat? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

How long should it take a 50 year old woman to walk a mile? ›

How Long Does It Take to Walk a Mile?
AgeHow Long Does It Take to Walk a Mile for Women? (minutes: seconds)How Long Does It Take to Walk a Mile for Men? (minutes: seconds)
3 more rows
Nov 14, 2022

How many miles should a 50 year old woman walk a day? ›

Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.


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