Losing weight is hard, but losing it in a healthy way can be even more of a challenge. You need to find the right balance between eating enough to feel full and eating too much so you gain back calories. In this article, we’ll cover all the steps you need to take if you want to lose 20 pounds in 2023 as a woman who is 50+, without sacrificing your health or starting an unhealthy crash diet!
Table of Contents
Tip #1: Set A Realistic Goal
Tip #2: Find A Buddy
Tip #3: Exercise Daily
Tip #4: Eat Whole Foods 80% Of The Time
Tip #5: Keep Healthy Snacks On Hand
Tip #6: Make One Big Change Each Week
Tip #7: Get Enough Sleep
Tip #8: Don’t Crash Diet
Tip #9: Balance Calories to Prevent Muscle Loss
Tip #10: Consume a Diet Rich in Anti-inflammatory Foods
Tip #11: Check in Regularly With Your Buddy Or Doctor
Tip #1: Set A Realistic Goal
Setting a goal is easy, but setting a realistic weight loss goal is the key. You should set your goals where you feel as if you can achieve them with ease and not put too much pressure on yourself to meet the unrealistic expectations of others.
We recommend creating a plan that will work for you, rather than trying to force yourself into someone else’s idea of success or failure. You should create your diet plan with goals in mind and make sure they are attainable so that you don’t become disappointed when things don’t go according to plan. Try starting out with smaller goals. Instead of thinking, “I need to lose 50 pounds,” try for “I want to lose my first 5 pounds.”
Tip #2: Find A Buddy
Find a buddy!
A friend or family member can be a great way to stay motivated and accountable, especially if they’re also trying to lose weight. If you can find someone who wants to lose weight for the same reasons as you do, it will make it even easier for both of you. You will have someone that understands what you are going through, which makes it easier to help motivate and support each other.
Tip #3: Exercise Daily
One key element of any weight loss plan is exercise. Even if you’re not in the best shape, start small and build up to 30 minutes a day. The key is to find something that you enjoy doing and then stick with it. It could be walking, cycling or swimming – whatever works for you! You can also include some simple exercises at home: try doing knee bends while watching TV, or stretching before bedtime each night. If there’s room in your budget for a gym membership, that would certainly help as well (and make sure you get enough sleep too!).
Tip #4: Eat Whole Foods 80% Of The Time
We all know that whole foods are the way to go – they’re healthier, more nutritious, and easier on our digestive system. They can help us lose weight because they fill us up without packing in the calories. It’s a win-win! But do you know anybody who would turn down a slice of cake or a bag of chips every once in a while? Not us! That’s why we recommend eating whole foods 80% of the time – it’s a balance we can all live with. And when it comes to whole foods, the options are endless – we’ve got fruit like apples, bananas, and oranges; vegetables like carrots, cucumbers, and tomatoes; and grains like oats (not those instant breakfast packets!).
Tip #5: Keep Healthy Snacks On Hand
So what makes a good snack? It’s healthy, easy-to-eat (no utensils required), satisfying enough to hold us over until our next meal, and affordable. Sounds like a tall order, right? But don’t worry, there are plenty of options out there that fit the criteria! Some healthy snack options might include: a handful of nuts or seeds, a piece of fruit, a small serving of hummus with veggies, or a hard-boiled egg. With a little planning, we can have healthy snacks at the ready whenever hunger strikes.
Tip #6: Make One Big Change Each Week
We all know that big changes don’t happen overnight, especially when you’re over 50. That’s why it’s important to start small and build up to bigger changes. If you want to lose 20 pounds in 2023, you can try making one big change each week until you reach your goal. For example, you could start by eating more vegetables every day, changing one meal at a time, or spending time outside instead of on your phone (because there’s no Instagram filter for fresh air). And don’t forget, smaller changes can add up quickly too! If those small changes don’t work for you, you can always try something else later down the line!
Tip #7: Get Enough Sleep
When you’re short on sleep, your body has a harder time regulating its appetite and metabolism. In fact, studies have shown that getting less than six hours of sleep per night can lead to an increase in the hormones that make you feel hungry (ghrelin), as well as a decrease in the hormones that tell your brain you’re full (leptin). The result? You may be more likely to overindulge in high-calorie foods when you’re tired. So if you want to stay on track with your diet and exercise routine, try setting an earlier bedtime and sticking to it every night. And if you need a little extra rest during the day, consider taking a short nap.
Tip #8: Don’t Crash Diet
If you’re over 50 and trying to lose weight, it’s important to remember that crash dieting is not the answer. It’s not about losing weight quickly and depriving yourself of essential nutrients. It’s about taking it one day at a time and finding a healthy and sustainable routine that works for you. Don’t fall for fad diet gimmicks that promise quick fixes, because chances are they won’t work and you’ll just end up feeling miserable and hungry. Remember, the key to successful weight loss is finding a plan that you can maintain over the long term. So take it slow, be patient, and don’t give up!
Tip #9: Balance Calories to Prevent Muscle Loss
Eating enough calories is critical to avoiding muscle loss since you need protein to retain it. If you’re trying to lose weight, it’s also important to avoid excess sugar and alcohol because they can contribute to the loss of lean muscle mass. If you’re not sure how much protein is enough, speak with your doctor or a registered dietitian who can help determine the right amount for you based on your body type and activity level. A good rule of thumb: aim for 0.6 grams of protein per kilogram (2 pounds) of body weight every day.
Tip #10: Consume a Diet Rich in Anti-inflammatory Foods
If you’re looking to shed those extra pounds and say goodbye to inflammation, it’s time to load up on those anti-inflammatory foods. We’re talking fruits, veggies, nuts, legumes, and fatty fish like salmon! These tasty treats are packed with antioxidants and will help reduce inflammation in your body, improve circulation and boost your weight loss journey. And don’t worry, we’re not asking you to completely cut out those processed goodies you love so much (hello, pizza and ice cream!), just try to limit them to once a week or so.
Tip #11: Check in Regularly With Your Buddy Or Doctor
It’s important to keep track of your health as you age. That’s why it’s a good idea to check in with your doctor or a trusted weight loss buddy at least once a month. This way, you can catch any problems early on, stay on track with your weight loss goals, and get the right medications or treatments to keep you feeling your best.
If you’re a woman over 50 looking to shed some pounds, the road to weight loss can seem difficult. But don’t worry, Healthi is here to help! Our handy app is packed with features that make weight loss a breeze. One of our favorites is the weigh-in feature, where you can set a goal weight, track your progress, and collect milestones. With Healthi by your side, you’ll have all the support you need to achieve your weight loss goals. So why wait? Download our app today and get started on your journey to a healthier, happier you!
