Six Weight Loss Tips for Women Over 50

weight loss tips for women over fifty
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Today I want to share some of my top weight loss tips for women over 50. As a weight loss counselor, I get to see and hear about all the frustrations that women of a certain age struggle with when losing weight.

Here are my Six Weight loss tips for Women over 50:

But more importantly I can share with you what really is effective. And since I am over fifty and have kicked my weight to the curb, I can share with you what works and what doesn’t.

1. Just so you know, women typically don’t lose weight as quickly as men do. And You may NOT lose weight as quickly as the young folks. You must accept this fact or you are just going to frustrate yourself and end up not being successful. So don’t try to compare yourself to others. There is no race. But you can and will lose the weight. And when you do, you will feel amazing. So be sure to focus on health and not the scale. I suggest you only weigh yourself once a week.

2. It all comes down to sugar! Eliminate sugar in your diet. I know I beat a dead horse about this, but there is no way around it. If you cut the carbs and lower your sugar intake you lower your insulin which makes your body use your own fat for energy.

It is important to understand which foods are high in sugar so you know which ones to avoid. A good place to start is to avoid all sweets. I know it isn’t simple to stop eating sugar, but if you want to get healthy and lose weight and avoid illness down the road this is something you need to do.

It is important to eliminate sugary drinks like soda and juice. Instead, reach for filtered water. If you have a hard time drinking plain water, try sparkling water or adding a drop or two of Stevia water enhancers. Don’t use drops that are made with artificial sweeteners like sweet and low or Splenda.

Instead, go with natural sweeteners like Stevia or erythritol or xylitol. I carry Liquid Stevia in my purse. Stevia is natural and comes from the leaf of the Stevia plant. Erythritol is a sugar alcohol. I tend to only use this for baking sugar free deserts. And another new favorite is xylitol. This sweetener is also a sugar alchohol and it is often used as a sweetener for some sugar free hard candies.

You also should avoid all bread and wheat. This was probably the hardest thing for me as I really enjoyed a nice slice of hard bread with butter. But I realized that the bread had too much sugar and was making me fat. So I completely cut it out. It wasn’t easy. You will also want to eliminate pasta, rice and oats.

If you want to learn more about grain and its effects on your body and mental health, I highly recommend you read the book Grain Brain.

I also suggest cutting out potatoes and root veggies as they tend to have more carbs. Stick with the veggies that grow above the ground. A bit of onion or garlic is fine though.

3. Don’t be afraid to eat more fat. When choosing ground beef, buy the cheaper ones that have more fat. And go for the higher fat cuts of meat. They tend to be more tender anyway. Also, keeps the skin on your chicken. Add butter to your fish. Fat is good. Just stay away from the bad fats like margarine, vegetable oil, canola oil, corn oil, soybean oil.

I highly recommend Fat: A Documentary

4. Avoid alcohol especially in the beginning because we are more likely to fall off the wagon when we are drinking on a low carb diet. It is true that it is better to drink low carbs drinks rather than sugary drinks and beer. But in the beginning especially just don’t do it.

5. Supplements make a difference. This way, you can be sure you are not missing any important vitamins or minerals. I suggest taking a quality multivitamin daily.

Most vitamins are full of synthetic chemicals made in the label. Make sure you choose a good non-synthetic vitamin made for women 50+ like NATURELO Whole Food Multivitamin for Women. These are non-genetically modified, soy free and gluten free.

6. Make sure you have a great support system at home. Surround yourself with people who are not going to sabotage your success. Sometimes this can be difficult especially if your enabler is your spouse or another close relative. If this is the case, you need to have a heart-to-heart with them. Let them know why it is important to you to be healthier.

Many people find it helpful to partner with a health and wellness coach or health Tudor. A health Tudor can help you with mindset. They will hold you to the carpet and give you the loving accountability that you need. It will help you realize how may have been letting weight loss excuses hold you back in the past. It is nice knowing someone is in your corner.


I am currently bringing on new clients. Now is the perfect time to put yourself first! Set up a Free Consultation today.

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16 thoughts on “Six Weight Loss Tips for Women Over 50”

  1. Hello Wendy, nice tips from you. You know, I always like being so nostalgic about the says when I had very minimum fat and didn’t need for think about how much as I have now. With your help, I am beginning to lose some weight and I am happy that you have given some other tips here. I’m not so sure I can stop taking alcohol completely but it’s something I can do gradually. Thanks for the tips.

    1. You are welcome and You are not alone with having a difficult time stopping the alcohol. Many people struggle with giving up alcohol. There are some low carb alcoholic drinks, so if you must drink, try to stick with them. However, alcohol is a depressant. It will slow down your weight loss. 

  2. Thanks for these six weight loss tips for women over 50. My wife is way beyond that age (as am I) and I know that she will enjoy reading this article too. I have forwarded the link to her so she can check it out. It does get harder as you get older to lose weight.

    It seems that once it is on you, it does not want to leave. That holds true for both men and women from what I have seen and what my wife and I live with. We are by no means obese, but we both could lose about 10 pounds and not be the worse for it.

    Each of the tips you have provided will help. I cannot say one is better than the others, I think it is best to apply all of them as best possible. I enjoyed reading through this and it was helpful. Thanks!

  3. Hi Wendy, I must say that this article is very helpful and informative. My mom is 62 and she really cares about what she eats but still, she has a few extra pounds she likes to lose. Just like you mention, sugar is the number 1 culprit for gaining weight and she often tends to chew some candy or cake. Your article is definitely something I will recommend to her.

    1. Danije, I think it is great that you worry about your Mom. However, weight loss is a very personal think. You could recommend this post to her, but first of all it might hurt her feelings. But second of all it isn’t up to you to help her lose weight. It is possible that she will be happy and appreciate the gesture, but understand that if and when she is ready, she will ask for help. I highly suggest you read Help My Husband Lose Weight. I think you may find it helpful. Don’t let the word husband concern you. Just think loved one. 

  4. I’m not a woman, or reached anywhere near 50 years old…yet. however when that’s on the table, I still enjoy this article. You made some valuable information here that regards any gender and age group. Keep away from sugar, implementing fat in your diet, specially oils, and drinking filtered water. Good and informative.

    1. Thanks Fred, I’m glad you found it helpful. I think my next post will be geared toward men. I will have my hubby share some of his best tips!

  5. Some great tips that you have Wendy. I turned sixty last year and certainly feel that it is harder to keep the shape the same. I hardly ever eat bread and pasta because of a slight gluten intolerance, but I find it interesting that you mention to avoid oats and potatoes as well. I always thought oats was good for a healthy heart.

    My biggest hurdle though is that I love a glass of white wine in the evenings. But to keep my waistline under control I’ll have to limit that to high days and holidays I guess.

    1. I avoid foods that increase my insulin or raise my sugar. So this is why I avoid all grains and root veggies. As for the wine, I totally understand. If you must indulge, stick with the dryer less sweet wines. But, just know it is harder to lose while drinking wine daily. Wine can slow down weight loss. Thanks for stopping by.

  6. Your six weight loss tips is really very informative as you wrote not only from experience, but also as a weight loss counselor. 

    There are many valuable tips that I picked up. Your emphasis for women to “focus on health and not the scale” and “this is no race” is well noted. 

    I only have a question for you. I will appreciate it if you can explain more on why you think that fat is good considering the overwhelming information from many people stating that women should stay away from it. 

    Thanks for a beautiful blog post worth sharing.

    1. The short answer, Chris is simply that we were lied to by Doctors, media, big pharma and the food industry when they said that fat makes us fat and we should eat low fat foods. In reality, low fat foods are horrible because they are in most cases full of sugar and highly processed. This is why we are a fat nation. We had it wrong.

      When we eat sugar or processed foods, our insulin is raised our body turns this sugar to glucose and it uses it for energy. When we have too much, it stores it as fat. 

      However, if our insulin is low and our body will use our fat reserves for fuel. So it will use your own fat for energy.

      Fat has zero sugar and doesn’t raise insulin. 

      I highly recommend reading Lies My Doctor Told Me and Fat: A Documentary

  7. Nice and helpful article about weight loss tips for women over 50. I agree it’s much harder to lose weight as an older woman and also harder than men can do it (avg). But these steps are simply but easy to do and effective. Just accepting 2nd and 3rd steps and starting to eliminate sugar in your diets and not being afraid of eating fats would carry people very far not only in terms of weight loss but also in terms of general well-being and preventing stress. I have been using a low-carb diet for 15 years when I started even people around me used to say how “horrible amount of fat” makes me sick in the long-term. When low-carb stuff started to became mainstream again, people used to say I have just been lucky, it’s not about low-carb and so on. Finally, in the past 2-3 years, lots of people have said to test it themselves and being satisfied. Still, even my doctors don’t believe amounts of fats I’m using, they say it’s “impossible” relating to my very low cholesterol (2.9) and even more importantly; low triglycerides (0,58). Only some sports doctors have agreed it may help in my and some other cases but they cant recommend eating low-carb stuff and/or lots of high-fat meats because official statements are against it.

    1. Hi Jesse and thank you so much for writing your experience. It really is crazy that doctors don’t get it yet. We as a society are slowly realizing that we had it all wrong in the 80’s with the low fat craze. Low fat diets made us fat and now we have so many people including kids with type 2 diabetes and liver disease. Highly processed foods and sugar make us sick and fat is healing. It is quite simple but most people are afraid to wrap their heads around it. Like you, I am glad people are finally starting to get it. Thank you so much again.

  8. This is just the no nonsense way, that we need to approach this problem, of weight loss,for us more senior citizens,it is in line with an article I have read,called “Never be sick again”,which puts out thoughts in a similar vein, and starts with deleting all sugar from your diet.

    Each person’s metabolism is different,so we won’t be able to use someone else,as our yardstick for weight loss,but there are certain guidelines that we can follow, to achieve our goal.as I said earlier firstly we can cut out white sugar,from our diet,( we can substitute brown sugar to help us taper off initially.)

    We must also avoid sugar,in our drinks so cut down sugar, in your tea and coffee,and avoid sugary drinks like coke,and you need to cut down on wheat products,like white bread,and pasta,and similar foods.

    You can go on eating meat products,fat meats are better for you,minced meat with fat,is also cheaper,use of butter is recommended,rather than using margarine or vegetable oils.

    To make up for the changes in your diet, it is a good plan,to take a good multivitamin,without any synthetic chemicals,and containing no GMO  ingredients.

    1. Robert, I haven’t read that article, but I gotta tell you most of the people I work with who follow this way of eating find that they simply don’t get sick. My husband and I have also found this to be true. I don’t think I have had any major cold or flu in years. And if I get something minor, it doesn’t last more than a day.

      You offer such great advice in your comment and you are right that we need to reduce sugar in our diet. But I did want to stress that all sugar will raise insulin so it doesn’t matter if it is brown sugar or white sugar. It doesn’t matter if it is white bread or whole wheat bread, it is still sugar. When insulin is spiked we simply can’t burn fat.  

      The reason I wanted to mention this is when I was binge dieting in the past, I would use raw sugar in my coffee and I switched to whole wheat bread and could never lose weight.

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