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▶In this video, Mary from continues her Weight Loss Series.
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Are you unhappy with your weight? Do you feel like you've been struggling to lose weight for years, no matter what you try? You're not alone. According to studies, over two-thirds of adults in the US are overweight or obese. But that doesn't mean you have to resign yourself to a lifetime of being overweight. If you're over 50 and want to lose weight, there are things you can do to make it happen. In this article, we'll explore some of the best strategies for losing weight after age 50. So if you're ready to start your own weight loss journey, keep reading!
1. Make sure you're getting enough exercise.
1. Make sure you're getting enough exercise.It's no secret that exercise is important for weight loss. But as we age, our bodies become less efficient at burning calories. That means we have to work a little harder to lose weight through exercise. But it's not impossible. Studies found that older adults who exercised regularly were able to lose weight and keep it off.
So if you're over 50 and want to lose weight, make sure you're getting enough exercise. Try to get at least 30 minutes of moderate-intensity exercise most days of the week. And if you can't commit to that much, even just 10 minutes of exercise a day can help you see results.
2. Cut back on calories.
In order to lose weight, you need to create a calorie deficit. That means you need to burn more calories than you consume. And as we age, our bodies require fewer calories. So if you're over 50 and want to lose weight, you'll need to cut back on your calorie intake.
There are a few different ways to do this. You can track your calorie intake using a food diary or a fitness App. Or you can simply eat smaller portions at meals. Whatever method you choose, make sure you're cutting back on calories enough to create a deficit of 500-1,000 calories per day. This will help you lose 1-2 pounds per week, which is a safe and sustainable rate of weight loss.
3. Eat more protein.
3. Eat more protein.Protein is an important nutrient for weight loss. It helps you feel fuller longer, so you're less likely to overeat. And it also helps preserve muscle mass as you lose weight. That's important because muscle tissue burns more calories than fat tissue. So the more muscle mass you have, the easier it will be to lose weight and keep it off.
Aim to get at least 20-30 grams of protein at each meal. Good sources of protein include lean meats, fish, poultry, eggs, dairy, beans, and nuts. If you're having trouble getting enough protein in your diet, you can also supplement with a protein powder or take a daily multivitamin that contains protein.
4. Drink more water.
4. Drink more water.Water is essential for weight loss. It helps you feel fuller longer and keeps your body hydrated, which is important for optimal metabolism. Plus, it's calorie-free, so you can drink as much as you want without having to worry about adding extra calories to your diet.
Aim to drink 8-10 cups of water per day. You can also get your water intake from other beverages like unsweetened tea or coffee. Just be sure to avoid sugary drinks like soda and fruit juice, which can sabotage your weight loss efforts.
5. Avoid processed foods and added sugars.
5. Avoid processed foods and added sugars.Processed foods and foods high in added sugars are some of the worst offenders when it comes to weight gain. They're often high in calories and low in nutrients, which can lead to weight gain over time. And they can also trigger cravings and make it harder to stick to a healthy diet.
So if you're over 50 and trying to lose weight, avoid processed foods and added sugars as much as possible. Stick with whole, unprocessed foods like fruits, vegetables, lean proteins, and healthy fats. And if you do indulge in processed foods or sweets, be sure to do so in moderation.
Losing weight after age 50 is possible, but it takes effort. If you're committed to making lifestyle changes and losing weight, use these tips to help you reach your goals.
If you are looking to start your own weight loss journey, contact us today. Our team of experts can help guide and support you through every step of the process. Remember, it is never too late to make a change for the better. You can do this!
Hi Sweet Friends, Today, I am continuing my Weight Loss Series and am sharing my weight loss as of today. I plan on sharing an update in the evening the first Sunday of every month. I hope my journey will help others who are struggling with losing weight – especially after 50! (I’m in my 60s, so I know how tough it can be!) Let me know if you have any questions. I’m always happy to share my experiences. Love, Mary
Well done Mary! Thanks for sharing your journey ❤️
Thanks SO much!! Love, Mary
Praise the Lord!
Hi Pauline!! Yes indeed!! The good Lord is with me every step of the way through this! Love you, Mary
Hang in there. I’m with you. 👍👍👍👍👍👍👍👍👍
Hi Barbara!! Thanks so much!! That means the world to me!! Love, Mary
Lovely, encouraging video! Congratulations on losing more lbs!
Hi Joy!! Thanks so much!! Love, Mary
Congratulations Mary 👏👏 go Team Mary I’m right there with you 😇
Thank you Mari!! You are SO sweet!! Love, Mary
Woo Hoo! Charge at that 200 girl!! I feel you – I was 4x and then 5x and then 6x for years! In fact, when I began to not even fit in 6x unless the waist was elastic and tie-able, I did wonder where I would get clothes now because that was the highest size I could find, so I hear you on the size guessing and ordering, etc. I still look at the new size of my clothes and think, “I fit in that?” March on girl! Take down that 2!!! I leaned on the wall and cried when I got below 200. Good job on the getting back in the health swing of things and losing some more weight! Proud of you!! 💪🏻❤️
@alisha Drapeau autism mom – Oh Alisha!! So well said. I’m so glad you’re here!! Yes…Susan is our inspiration! And…Our friend and our leader on not just this journey…but many others as well! Love, Mary
Alisha Drapeau love you, too, Alisha!!! ❤️ Thank you! 🤗
Mary’s Nest I am so grateful for you, too! Keep at it girl! Your channel and your weight loss journey!! Woo Hoo you are on a roll!! 😉
Mary’s Nest love you two! 😘
@My Revival – Oh Susan!! Thank you SO much for the support!! Love, Mary
Well done Mary. You look great. God BLess you.
Deb Allen – Oh Deb!! You are SO sweet!! I’m so glad you’re here!! Thank you!! Love, Mary❤️😘❤️
You are doing a great job! Kudos to you!! 🙂
Shir K – Thank you SO much!! Love, Mary❤️😘❤️
Good for you sweet Mary. Your doing great. We are here for you. God continue to bless you. 🙂
Oh Alisha!! Thank you SO much. God bless you too!! Love, Mary
Mary…you well your “suit” very well. I had no idea you were struggling. I, too, need to get to the program. And oh…do I have times finding something to feel good to wear to work. Thank you for sharing.
Oh Shelly!! Thank you SO Much. And I understand completely. It is a struggle but I find it gets a little easier for me every day as I fall into this rhythm. I’m here for you!! Love, Mary
I will have to go back and see your video, Mary. Lord knows I can lose a few myself. LOL
Jumpoff A – Definitely check it out. The books I mention halo SO much!! Love, Mary❤️😘❤️
Great job Mary!!! Keep going every ounce means a lot to me! Love you!👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻
Pam Fraim – Thank you SO much!! Love you too!! ❤️😘❤️
Oh sweet friend, I’ll be honest I’ve not watched your other weight loss videos. But I tuned in on this one. I too am your height. I’m just shy of 56 years old. I once weighed 230 plus pounds. Somewhere along my way my appetite changed. I hope you will read this Mary. I eat one meal a day because I’ve no appetite which helps if you need to take the pounds off. When my wasband left me in 2009, I dropped 80 pounds. I kept turning my head but I never saw globs of fat back there. So currently, I only eat when I’m hungry. That’s dinner time for me. I do drink coffee during the day if it sound good. Hey, if at 3:27 in the afternoon I have a hankering for something I’ll eat it. Prior to loosing my appetite I would struggle with the devil himself not to eat the full bag of whatever!!!
I crave crave crave food that will nourish my body. Like cauliflower?! What? Yes I need my Kraft singles on it, but I listen to what my cravings are telling me. I had no idea that you and I are so similar. Do you crave the unhealthy food items like chips, pop, more pasta than 3 people could eat? That was me. No longer, because of the appetite change. I bought potato chips the other day but it was for a casserole topper. I ate one and that was enough. It didn’t do a thing for me. I need to check in the description box for your email. I don’t want to post these long winded Tammy stories.
Just know I’ve been there and it is possible to say goodbye to the pounds. I love your channel
Tammy Hanson – Oh Tammy!! Thank you SO much for sharing all of this. Yes, I understand completely!! I’m so glad you’re here!!! Love, Mary❤️😘❤️
Way to Go!! Such a tremendous achievement. I need to do the very same. You can be my inspiration.
jtchomestead – Thank you SO much!!❤️😘❤️
And I also love your skinny soup video!
Keep up the good work! I appreciate everything you do. And the lavender foot lotion is so awesome! Made it two days ago and I can feel such a difference in my feet!
Thank you SO much for all the kind words!! I am so happy that you are enjoying my videos – – – and how wonderful that you like the foot cream!! It is one of my favorites!! SO happy you are here!! You are wonderful!! Love, Mary
Thanks for sharing Mary! I’m taking notes my friend!
Essayons Family Garden – Thanks so much!! You give me inspiration to continue on!! 😀😀😀
Mary have you tried intermittent fasting. check out Jason fung. It has helped me. I am the same height and weight as you. I do a 16/8 schedule
Tracy sexyjuicylimemuffin – Oh Tracy!! You read my mind!! I just bought his book…The Obesity Code!! I’m loving it. You are SO spot on for recommending him. So happy to know you and know that we are on this journey together…supporting each other and cheering each other on!! Continued success!! So glad you’re here!! Love, Mary❤️😘❤️
How great Mary! I’m also 60 years old and on the first serious weight loss journey. 233# and 5’3 too! I worked on my ‘male issues’ (self-sabotage & self abuse) and found a life style program that works for me (Keto). I too couldn’t wait to be below 200#. I hit 195# a few days back and it’s AMAZING. (I don’t think I was below 200 since my late 20’s! ) I’m doing it slow but sure, trying to avoid the saggy skin from too quick of losing. And since we need all kinds of nutrients-I found you for your bone broth, and I’m so happy I did. Love your smile and good energy. And I see you as a sister in arms. Good luck and stay focused on your journey-getting old sucks, but we can go into it with more control and make smarter decisions as to how we experience it.
Oh Kym, Thank you SO much for all the kind words!! And thank you for sharing your journey with me. I’m so glad you’re here!! We can do this together!! Love, Mary
Woohoo! Great job, keep going! 🙌😊🙏
Free in Flip Flops – Thank you SO much!! Love, Mary❤️😘❤️