What’s the Best Weight Loss Program for Women Over 50?

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

best weight loss program for women over 50

What's the best weight loss program for women over 50? Despite what incessant commercials and social media ads may tell you, it's not a miracle cure or fad diet!

There are numerous approaches you can take to losing weight after 50, but the right choice for you depends on your goals, lifestyle, and preferences.

The best weight loss program for women over 50 is something you'll actually enjoy and can stick with long term.

It’s a lifestyle, not a quick fix!

Keep reading to see how you can find the best weight loss program for women over 50 and lose weight, keep it off for life, and get the muscular, fit body you've always desired!

Looking for workouts that work for you? Check out our Definitive Guide to Workouts for Women!

A Look a Some Common Weight Loss Strategies (and Their Effectiveness)

Calorie Counting

Calorie counting for weight loss is often effective and a good initial weight loss strategy.

But this approach isn’t for everybody as it can be tedious and time-consuming.

If you’d like to try calorie counting for weight loss, consider using a calorie-counting website or app, such as:

Aim to consume 500-1,000 fewer calories than your usual intake to shed 1-2 pounds per week, or simply eat 1,200-1,500 calories daily for weight loss in women over 50.

Your actual calorie needs for weight loss vary based on your size, weight loss goals, and physical activity level.

Counting Macros

Counting macros, or macronutrients, is another method some dieters use to shave off extra pounds.

Macronutrients are carbohydrates, protein, and dietary fat.

Counting macros involves tracking grams of macronutrients instead of calories.

For weight loss in women, consume about 45% of your calories from carbs, 25-30% from protein, and 25-30% of your calories from dietary fat.

Carbohydrates and protein each contain 4 calories per gram and fat provides 9 calories in each gram.

If you're a woman over 50 who requires 1,200 calories daily for weight loss, aim for the following macronutrient counts:

  • 135 grams of carbs
  • 75-90 grams of protein
  • 33-40 grams of fat

Healthy foods containing about 15 grams of carbs per serving include whole grains, fruits, milk, sweet potatoes, beans, peas, and other legumes.

Non-starchy vegetables, such as leafy greens, tomatoes, cucumbers, bell peppers, and broccoli, usually provide about 5 grams of carbs in each 1-cup portion.

Examples of high-carb foods to cut from your diet are sweets, sugary drinks, white bread, white rice, baked goods, and other highly processed foods.

Nutritious protein-rich foods include grilled chicken, fish, seafood, eggs, non-fat Greek yogurt, reduced-fat cheese, tofu, and seitan.

Don't forget to eat avocados, oils, nuts, seeds, nut butters, olives, and other nutritious fats!

As with calorie counting, counting macros for weight loss is often an effective strategy but can be time-consuming and isn’t for everybody.

Exercise Only Programs

You don’t necessarily have to diet to shed pounds if you significantly boost your daily energy expenditure through exercise and other forms of physical activity.

The bottom line is if you burn more calories than you eat in a day and create a 500-1,000 calorie deficit, you should lose weight!

Studies show that burning an extra 400-600 calories per day with cardiovascular exercise can lead to significant weight loss without dieting.

Cardio workouts include walking, jogging, using an elliptical machine, cycling, rowing, stair climbing, swimming, and playing sports.

But to burn an extra 500 calories many women over 50 must work out for 45-60 minutes a day, and not everybody can carve out that much time into busy schedules.

Many women have weight loss success by combining reduced-calorie meal plans with regular aerobic and strength workouts — plus adopting additional healthy lifestyle habits.

Intermittent Fasting

Studies show that intermittent fasting is another effective weight loss strategy, at least short-term.

This method involves not eating for specified time periods throughout the day and might include:

  • Eating only during an 8-hour window each day
  • Consuming 500-800 calories daily 2-3 days per week
  • Fasting for an entire day 1-2 days per week
  • Following a low-calorie diet (1,000-1,200 calories) every other day
  • Skipping certain meals
  • Eating just one large meal each day

Numerous forms of intermittent fasting exist and some are more restrictive than others.

Liberal versions of fasting are usually safer and more effective for long-term weight loss as severe calorie restriction can lead to fatigue, nausea, headaches, dizziness, difficulty concentrating, and other unpleasant symptoms.

Medically Supervised Programs

Medically supervised weight loss programs can help you lose up to 5 pounds per week by eating just 500-800 calories daily.

But these very-low-calorie diets (VLCDs) may produce side effects, such as:

  • Nutrient deficiencies
  • Fatigue
  • Workouts for Women: The Definitive GuideWeakness
  • Hair loss
  • Gallstones
  • Headaches
  • Nausea
  • Difficulty concentrating

Your doctor will supervise you when following a VLCD to help prevent nutrient deficiencies, monitor your health, check hormone levels, and control the side effects of VLCDs.

These diets may be beneficial if you have a high risk of an obesity-related health condition, such as heart failure.

Cutting Calories

You don’t have to count calories to cut calories for weight loss.

Simply nix certain foods and drinks from your diet (equaling 500-1,000 calories per day) to effectively drop excess weight.

For example, cutting out two glasses of red wine plus one candy bar daily eliminates about 500 calories from your meal plan.

Making this simple dietary change can help you shed about 1 pound each week!

Cutting out one fast-food cheeseburger OR one large order of fries is also a way to reduce your intake by 500-600 calories.

Restricting Food Groups

Some weight-loss approaches restrict certain macronutrients, especially carbohydrates or dietary fat.

Examples include low-carb diets like the Atkins and Zone diets, low-fat diets, and ketogenic (very low-carb, high-fat) meal plans.

Slightly lowering carbs or fat is often an effective weight loss strategy, but severely restricting macronutrients or food groups can drain your energy, cause nutrient deficiencies, or lead to other unwelcome side effects.

Well-balanced, reduced-calorie weight loss diets for women over 50 are generally best!

Formal Weight Loss Programs

Organized weight loss programs, such as the Fit Mother 30X (FM30X), have helped many women over 50 lose weight and keep it off for life.

FM30X has proven success, is backed by research, and is specifically designed for women ages 35 and older.

Even when you know how to eat right for weight loss, it helps to have guidance and motivational support to keep you on track long term.

Organized weight loss programs offer numerous other benefits that optimize health, wellness, and weight loss!

JOIN OUR fit mother 30X PROGRAM

FM30X is the first sustainable weight loss program designed exclusively for busy mothers just like you...




FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you...

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So, What is the Best Weight Loss Program for Women Over 50?

When seeking the best weight loss program for women over 50, you need a formal weight loss program that's tailored to YOU!

The benefits of joining a formal weight loss program are endless when you choose the right plan.

Motivational Support

Staying motivated during weight loss is half the battle, as feeling discouraged often prevents you from staying on track with your program.

At the Fit Mother Project, you’ll receive email coaching support from health experts to keep you on the road toward a healthier life!

Studies show that health coaching is indeed an effective weight loss strategy, and FM30X has helped thousands of busy moms drop excess weight and feel better.

You’ll also receive access to a private fit mom social media group for added motivational support and tips for success from women in the process of losing weight or who have reached their goal weights!

You won’t feel like you’re on a journey alone when surrounded by people who encourage you along the way.

Expert Q&A Access

During your weight loss journey over 50, you’ll probably have some questions throughout the process.

When you sign up for FM30X, you’ll receive regular Q&A sessions with health experts to get the answers you need promptly.

Doing so increases your chance of weight loss success and the quality of the entire experience!

Custom Meal Plans, Menus, and Recipes

Planning nutritious weight loss meals and menus is a must for weight loss in women over 50.

Many women don’t have the time to count calories, plan detailed weight loss menus, or find healthy recipes.

At the Fit Mother Project, access to simple meal plans, grocery shopping lists, and nutritious (delicious) recipes are right at your fingertips!

FM30X offers everything you need to achieve your dream body, so you can spend more quality time with your family and enjoy life to its fullest without analyzing or overthinking your diet.

FM30X meal planning involves dividing your plate into sections and filling it with the right nutritious foods in recommended portions.

For example, you fill half of each plate with non-starchy vegetables, one-fourth of your plate with nutritious protein foods, and the remaining one-fourth of each plate with fiber-rich carbohydrates (such as whole grains or starchy vegetables).

Add in healthy fats and drink lots of water, coffee, or unsweetened green tea!


Numerous fad diets lead to rapid weight loss but aren’t sustainable long term.

The Fit Mother Project philosophy is to maintain a healthy eating pattern and way of life that’s sustainable indefinitely.

FM30X is a healthy, well-balanced diet that keeps your energy high and promotes weight loss at a safe but effective pace.

You can utilize the Fit Mother Project's principles even after you've reached your goal weight!

Daily Fat-Burning Workouts

Having access to fat-burning workouts is half the battle when weight loss is your goal.

Knowing exactly when and how to exercise to get real results takes time and research.

That’s why FM30X designs daily fat-burning workouts customized just for you when you sign up!

You won’t have to buy an expensive, time-consuming gym membership, as FM30X workouts can be done at home in just 30-45 minutes!

You can complete FM30X exercises from the comfort of home at a time that's most convenient for you!

Weekly Newsletters

Learning about nutrition, exercise, and other healthy lifestyle habits needed for weight loss success has never been easier at the Fit Mother Project.

That’s because when you become part of the FMP community, you’ll receive weekly newsletters packed with the information needed to stay educated about disease prevention and the latest advances in nutrition and fitness!

Simply read through the material each week if you'd like to learn more!

Time Savings

There’s one thing moms of all ages have in common: they lead productive, busy lives.

FM30X saves you time and money. That’s why so many women over 50 leave rave reviews about the program!

It’s a plan specifically designed for busy moms with time savings in mind.

FM30X meal plans are easy to follow, and many of the FMP fat-burning workouts take just 30 minutes of your day.

You'll enjoy the benefits of weight loss without sacrificing time with your family.

Research-Backed Philosophies

The best weight loss program for women over 50 is one with proven success that's backed by research.

FM30X was developed by Dr. Anthony Balduzzi, NMD, a naturopathic physician who used the latest research to develop the Fit Mother Project and Fit Father Project programs.

He's one of the health experts who helps you become successful throughout your weight loss journey!

Erin Coleman
B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best weight loss program for women over 50.

Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team


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