My 8 golden rules for fat loss over 50 – I ALWAYS follow

By |

As we age, our body’s metabolism tends to slow down, making it more challenging to shed those extra pounds. However, with the right approach, attaining effective weight loss over 50 is achievable. After years of trial and error, I have finally discovered my 8 golden rules for fat loss that have worked wonders for me, and I’m confident they can help you too. These tips have become a part of my lifestyle, and I always stick to them. So, let’s dive into my tried-and-tested rules that can help you achieve your fitness goals as you age.


As we age, our metabolism slows down, making it more difficult to lose weight and keep it off. Women over 50 often struggle with weight loss because of hormonal changes, decreased muscle mass, and a sedentary lifestyle. However, there are ways to overcome these challenges and achieve sustainable weight loss. In this article, I will share my 8 golden rules for fat loss over 50, which have helped me maintain a healthy weight for the past five years.

  1. Rule #1 – Protein:

Protein is essential for building and retaining muscle, which is critical for increasing metabolism and burning fat. Women over 50 should aim to consume at least 1 gram of protein per pound of body weight, spread throughout the day. Good sources of protein include lean meats, poultry, fish, eggs, nuts, and seeds.

  1. Rule #2 – Tracking Calories and Macros:

Tracking calories and macros is a simple way to control portion sizes and ensure that you are getting the right balance of nutrients. Use a food diary or app to log your meals and snacks, and aim for a calorie deficit of 500-1000 calories per day to lose weight safely and sustainably.

  1. Rule #3 – Strength Training:

Strength training is the most effective form of exercise for women over 50 to burn fat and build muscle. Aim to train all major muscle groups twice a week, using a variety of exercises and weights. A good strength training program should include compound movements such as squats, lunges, and deadlifts, as well as isolation exercises like bicep curls and tricep extensions.

  1. Rule #4 – Eating Before and After Strength Training:

Eating a small meal or snack before and after strength training can help boost energy levels and aid in muscle recovery and growth. Aim to eat a combination of protein and carbohydrates, such as a protein shake or a chicken and sweet potato meal, within 30 minutes of exercising.

  1. Rule #5 – Walking:

Walking is a low-impact exercise that can be done anywhere, and it is an excellent way to boost metabolism and burn fat. Aim to walk for at least 30 minutes a day, preferably outside in nature, to reap the full benefits.

  1. Rule #6 – Sleep:

Sleep is essential for fat loss in women over 50, as it can affect hormone levels and metabolism. Aim to get 7-9 hours of sleep each night, and establish a bedtime routine that promotes relaxation, such as reading a book or taking a warm bath.

  1. Rule #7 – Hydration:

Drinking enough water is essential for fat loss, as it helps flush toxins from the body and promotes healthy digestion. Aim to drink at least 8 glasses of water per day, and avoid sugary drinks and alcohol, which can sabotage weight loss efforts.

  1. Rule #8 – Stress Management:

Stress can lead to overeating and weight gain, so it’s essential to manage stress effectively. Try stress-reducing activities like yoga, meditation, or deep breathing exercises, or find a hobby that brings you joy, such as painting or gardening.


Achieving sustainable weight loss over 50 can seem daunting, but by following these 8 golden rules, you can achieve your weight loss goals and maintain a healthy weight for years to come. Remember to stay consistent with your diet and exercise routine, and seek support from family and friends when needed. With dedication and perseverance, you can transform your health and achieve your ideal weight.


  1. How often should I strength train to see results?

Aim to strength train all major muscle groups twice a week for best results.

  1. Can I still eat my favorite foods and lose weight?

Yes, but in moderation and within your daily calorie and macro goals.

  1. How much water should I drink per day?

Aim to drink at least 8 glasses, or 64 ounces, of water per day.

  1. Will walking alone help me lose weight?

Walking can help boost metabolism and burn fat, but it should be combined with strength training and a balanced diet for best results.

  1. Can stress really affect weight loss?

Yes, stress can lead to overeating and weight gain, so it’s important to manage stress effectively through relaxation techniques and hobbies.