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 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, 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.
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
- Workouts for Women: The Definitive GuideWeakness
- Hair loss
- 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.
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.
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!
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.
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!
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!
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.
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!
*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.