I have often observed in my practice that it is more difficult to manage one’s weight from the age of 50, for women as well as for men.
Why? Because metabolism tends to slow down, muscle loss increases and abdominal fat storage appears.
From my experience, you don’t lose weight by eating less… but by eating better! By preserving your muscles and supporting your metabolism, it is absolutely possible to manage your weight.
I therefore advise you to make adjustments to your lifestyle and diet, and you will see that these small changes can really make a difference.
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The principles of a balanced diet for people over 50
Nourish and work your muscles
Don’t forget protein in your diet, starting with breakfast. It helps you feel fuller and have fewer cravings, and also nourishes your muscle mass.
However, for this last point, diet alone is not enough: you also need to work your muscles!
Ideally, you should do muscle-strengthening exercises at least twice a week. If you don’t like physical activity, walking is easily accessible and helps you stay active every day.
It’s also important to limit the time spent sitting, that is, being sedentary. I encourage you to test your level of physical activity and sedentary behavior here!
You can also find anti-sedentary tips here.
Limit alcohol
As we get older, alcohol is metabolized more slowly and promotes weight gain, especially around the abdomen.
It also disrupts sleep and blood sugar regulation, the level of sugar in the blood. Cutting back makes it easier to lose weight and helps protect cardiovascular health.
My advice: don’t trivialize alcohol, and save it for special occasions, while keeping an eye on your intake if you’re used to not counting your drinks in those situations.
Stabilize your blood sugar
By preventing our blood sugar level from fluctuating too much during the day, we promote better satiety and better management of fat storage.
We generally favor so‑called “complex” carbohydrates (whole starches, legumes, fresh fruit) over “simple” carbohydrates (refined grains, sugary drinks and fruit juices, ultra‑processed foods). And always complete meals to better regulate how sugars are absorbed.
Give pride of place to fiber and plant foods
After age 50, fiber needs increase: they improve satiety, bowel movements, blood sugar levels, and support the microbiota.
Ideally, you should eat vegetables at every meal, whole fruits every day, legumes and whole grains regularly. You will feel fuller and your blood sugar will be more stable.
Choose healthy fats
Let’s not forget the “good” fats! Especially omega‑3 fatty acids, which help with weight management and protect cardiovascular health.
Again, we often don’t eat enough of them, so don’t forget to regularly eat small fatty fish (sardines, mackerel, herring, and anchovies). Or products from animals fed flaxseed, such as Bleu-Blanc-Coeur products.
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Support your thyroid
The thyroid tends to work a bit more slowly after age 50, which slows down metabolism and makes weight loss more difficult.
Iodine is a key nutrient: it is the main component of thyroid hormones. It is found in seafood (fish, seaweed, shellfish), eggs, and dairy products. Iodized salt also contributes, modestly, to our daily intake.
And don’t forget to chew!
Taking the time to chew is a simple but essential gesture for better managing your weight after age 50.
Digestion begins in the mouth: chewing allows salivary enzymes to start working and nutrients to be absorbed. It also sends a signal of fullness to the brain, which naturally reduces the quantities consumed and decreases hunger between meals.
“Simple” doesn’t necessarily mean easy to put into practice, especially when you’ve been used to eating quickly for years! I recommend setting yourself a little reminder: a sticky note on the fridge or on the table to think about it regularly.
My sample menu for losing weight after 50
Breakfast
- 1 source of protein: cheese, yogurt, petits suisses, cottage cheese/white cheese, egg, nuts and seeds
- 1 source of complex carbohydrates: sourdough or whole-grain bread, oatmeal, protein pancake
- quality fats: avocado, nuts and seeds or nut butter, plant-based coconut drink
- 1 fresh fruit: citrus and berries (the least sugary)
Lunch & dinner
- 1 source of protein: poultry or rabbit, other meat (a maximum of 500 g per week), fish (at least twice a week including at least one serving of fatty fish), eggs (can be eaten every day!), tofu
- half the plate in vegetables: raw and/or cooked, as you like. Note: potatoes, sweet potatoes, corn and pulses (lentils, fava beans, red beans, etc.) are in the starchy foods category
- a quarter of the plate in starchy foods: giving priority to whole starchy foods, quinoa, potatoes, pulses, whole-grain or sourdough bread… For more fiber and satiety.
- not forgetting to add 1 to 2 tablespoons of quality oil: olive, rapeseed, or walnut oil
- and if you’re still hungry: feel free to add a dairy product (without sugar preferably) and/or a fresh fruit.
I would like to draw your attention to the fact that the portion of protein and starch can be reduced in the evening. Adapt according to your level of activity and your hunger!
A snack if needed
If you are hungry or feel the need, don’t hesitate to add a snack even if you’re not used to it.
From experience, it helps to better manage food intake throughout the day and especially at the evening meal.
You can, for example, pick two or three foods from the following:
- a fresh fruit
- a handful of nuts and seeds
- a dairy product or a serving of cheese
- raw vegetables to dip in hummus or a spread
- with a small piece of wholemeal or sourdough bread if you need to fill up more
Sources and scientific studies
Hurtado MD, Saadedine M, Kapoor E, Shufelt CL, Faubion SS. 2024. Weight Gain in Midlife Women
de Lignières B. 2002. Andropause and its management in the aged male
Test your level of physical activity: https://www.mangerbouger.fr/bouger-plus/test-de-niveau-d-activite-physique-et-de-sedentarite-des-adultes
Anti-sedentary tips: https://www.mangerbouger.fr/content/show/1505/file/10_petites_astuces_anti-se%CC%81dentarite%CC%81.pdf
