How to Lose Weight After 50: Diet, Exercise and Wellness Tips From Doctors and Experts

When taking off that extra weight seems impossible, try these simple and healthy strategies!

Stay Strong: “Muscle is more metabolically active — it burns more calories than fat,” explains Dr. William Yancy, Medical Director at Duke University’s Lifestyle and Weight Management Center. “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.”

Drink It In: “Drinking enough water is one of the keystones to weight loss because most of us don’t drink as much as we should,” explains Dr. Asha Subramanian, founder of Diya Lifestyle and Wellness. “It’s simple, accessible and essential.” Water not only boosts metabolism, it curbs cravings and reduces calorie intake. The Academy of Nutrition and Dietetics recommends 9 cups of water daily for women and 13 for men.

Eat Well: As the National Council on Aging concludes, “Every bite counts as you age, so fill your body with vitamin and mineral-rich foods — and not empty calories.” Focus on fruits, vegetables, protein, dairy, and whole grains rich with calcium, folic acid, fiber, magnesium, omega-3 fatty acid, potassium and vitamins B-12 and D.

Rest Up: Per the experts at SummaCare, “In addition to a whole host of health benefits, a good night’s rest contributes to better weight control. When you’re sleep deprived, it affects the hormones in your brain that regulate appetite. Lack of sleep not only knocks your appetite hormones out of balance causing you to eat more, but also causes you to have less motivation to get moving.”

Keep Calm: According to Dr. Scott Kahan, the director of DC’s National Center for Weight and Wellness, “In addition to managing our personal lives, we often have stressful careers, the challenges of raising children, paying a mortgage, and so on, not to mention having to start to think about retirement, empty nesting and so forth.” To combat stress — and those extra pounds — try meditation, tai chi, or another relaxation method.