Losing weight after 50 while protecting your muscle and bones

After 50, for women and for men

For women, the menopause usually happens between 45 and 55, as the NHS guide to menopause and perimenopause explains. Falling oestrogen moves fat towards the waist and slows weight loss. We cover this in detail in our article on weight loss and menopause.

For men, hormones change more gradually. The result is often similar though. A little less muscle each year, a little more fat around the middle, and a body that needs slightly fewer calories than at 40.

Your plate after 50

• Protein at every meal. Eggs at breakfast, fish or chicken at lunch, beans, lentils or Greek yoghurt in the evening. Protein contributes to the maintenance of muscle mass.
• Half the plate in vegetables. They fill you up for few calories and bring fibre.
• Starchy foods in sensible portions. Wholemeal bread, porridge oats, potatoes with their skins. The NHS Eatwell Guide suggests higher fibre versions.
• Calcium and vitamin D for your bones. Milk, yoghurt, cheese, tinned sardines and kale. Calcium is needed for the maintenance of normal bones, and so is vitamin D, which the skin makes less of during a British winter.

Aim for a steady pace. The NHS suggests 0.5 to 1kg a week, about 1 to 2lb, which leaves time for your body and your habits to adjust.

Activity and medical advice

The NHS physical activity guidelines for adults recommend 150 minutes of moderate activity a week and muscle strengthening on at least 2 days. A brisk walk round the block, gardening, cycling to the shops and simple exercises with your own body weight all count. Strength work matters more after 50 than at any earlier age, because it slows the loss of muscle and supports your bones.

If you take regular medication, have a heart condition, diabetes or joint pain, talk to your GP before changing how you eat or move. This article does not replace advice from your GP or another health professional.

Support at the Witney club

A steady routine is easier when someone checks in with you. At our club in Witney, members have breakfast together in the morning before work, and the coaches trained in nutrition follow their progress every day. If you would like a plan built around your age and your week, start with the free assessment at the club. You may also like our guide to losing weight after 60 and our article on muscle and weight loss.