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You may notice that as you enter your 50s, losing weight or reaching your health goals can become a little more difficult. This can happen for many reasons, one of the main ones being that your metabolism slows down by about 5% per decade.

If you wanted to lose weight but find it difficult to see consistent changes, you could benefit from a few small adjustments to the way you eat on a daily basis.

To find out more about this, we spoke with a few dieticians to learn more about eating habits that can help reshape your body after 50. And for more healthy eating tips, be sure to check out Eating Habits to Lower Cholesterol After 50.


According to Penny Laurier, Dt.P.dietitian for 10 Minute Homemaking skipping breakfast can quickly derail your weight loss goals. “For one thing, people who eat breakfast are less likely to snack later in the day.”

Not only that, but eating breakfast every day can give you more opportunities to get enough protein. As people age, they often lack adequate levels of protein, which can have negative effects on their metabolism and overall health.

Choosing a breakfast high in protein and fiber and low in added sugar can help you reach your weight loss goals after age 50.

processed foods

Laurier warns that processed foods are harmful to your health and weight loss goals, especially as you age.

“Processed foods are often high in sugar, unhealthy fats and salt, and they tend to be low in fiber and protein,” she says, “so by avoiding processed foods, people can reduce the number of calories they consume and the number of unhealthy ingredients they consume,” thus helping you reshape your body after 50.

A review published in Nutrition Diary concludes that not only is the consumption of processed foods associated with weight gain, but it has also been linked to an increased risk of hypertension, coronary heart disease, cardiovascular disease, cancer, and all-cause mortality .

In other words, processed foods should be avoided as much as possible, regardless of your weight loss goals.

READ MORE: What Happens To Your Body When You Give Up Processed Foods

seasonal produce

Avoiding processed foods is one thing, but filling that space with healthier options is just as important. Laurier suggests eating plenty of fruits and vegetables throughout the day for several reasons.

“Eating lots of fresh, whole foods is a good way to lose weight after age 50 because they’re nutrient-dense, can increase feelings of fullness, and tend to be lower in carbs and higher in fiber. “

The CDC also recommends incorporating more fruits and vegetables into your daily routine when trying to lose weight. Some tips they suggest trying are eating whole produce rather than juiced it, cooking in low-fat ways like steaming your veggies, and trying frozen veggies if that’s easier for your style. of life.

assorted nuts

Reshaping your body after age 50 doesn’t just mean losing weight, it should also encompass improving your overall health if it’s gone haywire over the years. An important thing to consider is that from 20 years old, your risk of having high cholesterol increases. If you have high cholesterol, your risk of heart disease also increases significantly.

This is why dietitian Blanca GarciaRDN, recommends snacking on healthy plant-based protein options. “Choosing plant-based snacks like nuts, seeds, hummus, or beans can lower your daily intake of animal protein, which in turn can decrease cholesterol and your body’s inflammatory responses.” For more, don’t miss popular foods to reduce inflammation after 50, says the dietitian.