Losing weight after 50 isn’t just about eating less—it’s about building a sustainable approach to calorie deficit while considering your overall health.
If you’re aiming to lose 20-50 pounds, these five steps will help you stay on track for 12-24 weeks and beyond.
Step 1: Start with the Right Calories
Many people default to 1,200 calories when dieting, but this approach often backfires. A better strategy is to calculate your starting calories based on your goal weight. Multiply your target weight (in pounds) by 12.
For example, if your goal is 140 pounds, your starting point is 1,680 calories per day. This gives you room to adjust when you hit inevitable plateaus.
Step 2: Include Proteins, Fats, and Carbs in Every Meal
For long-lasting energy and satiety, combine protein, healthy fats, and complex carbohydrates in every meal. Avoid meals that rely too heavily on one macronutrient as this can lead to hunger and energy crashes.
Step 3: Consume One Gram of Protein Per Pound of Target Body Weight
Protein is key for muscle preservation and fat loss. If your goal is 140 pounds, aim for 140 grams of protein per day.
Distribute this across your meals, sourcing it from foods like lean meats, fish, or plant-based options if you’re vegetarian.
Step 4: Track Your Food
Tracking what you eat is essential, especially at the beginning of your journey. Use apps like MyFitnessPal to monitor your daily intake of calories and macronutrients.
Once you’re familiar with your routine, you can relax tracking, but consistency during the initial stages is critical for success.
Step 5: Create a Recovery Plan
Nobody is perfect for 12-24 weeks, so it’s essential to prepare for setbacks. If you overindulge, don’t panic—simply return to the calorie formula that was working for you. Consistency, not perfection, drives results.
Take the Next StepReady to personalise your weight loss journey?
Take the free BOOST Weight Loss Assessment to receive a detailed action plan tailored to your goals. Click here to get started today!
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