Hi, I'm Dr. Bianca!


I’m a menopausal woman. I write about what it's like to get through the hormonal transition we’ve come to know as menopause. My intent is to help us all age together in the best and healthiest way possible. Let’s not suffer in silence. Let’s normalize the conversation. 


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“My bloat is gone!”

“I’m sleeping so much better!”

“My pants are looser!”

“This program is life-changing!”

“My coat is easier to zip!”

“I lost 12 pounds!”

“I love what this program is doing for me!”

Weight loss tips for women over 50 are found everywhere, from magazines to your next door neighbor but how do you know which one will work for you? 

Weight gain is a typical concern for many of us women over 50 and most of us default to overexercising and under-eating.

Increased body fat, extra weight, and loss of muscle strength does not have to be the norm as we age.

If you are confused by all the fad diets, complicated exercise programs and contradictory weight loss tips for women on the market, you aren't alone.

The weight loss service industry is worth 3.8 billion dollars, and they rely on you and me to try and fail continuously.

In fact, according to a study, 80% of most dieters will regain more than half of what they lose within 2 years of beginning their weight loss program.

It's hard to lose weight but actually harder to keep it off.

Weight Loss Tips for Women Over 50

As we age, our overall health should be our main priority.

Like the old saying, "if you are healthy, you are wealthy."

The initial weight loss journey might be a good short term goal to motivate you.

However, maintaining and sustaining a healthy body weight, keeping energy levels constant, and committing to physical activity daily will reap your long-term benefits.

I compiled a list of 25 strategies, suggestions, and tips to help you feel good through the menopausal transition. 

Use one or all 25!

They are not listed in any order of importance

Whatever you try and implement will become important (to you) once you see them through.

This post is about my 25 Effective Strategies and Weight Loss Tips for women over 50.

1. Control Your Blood Sugar

From the beginning of this journey into researching menopause, every piece of scientific evidence I have read points to the importance of regulating blood sugar.

Due to aging, our muscles become less sensitive to insulin, otherwise known as insulin resistance.

When we are young, our muscles are highly sensitive to glucose, and we use the sugar circulating in our blood stream to move, exercise and be physically active.

Glucose is a muscle's primary energy source.

Therefore the more active we are, the more we need glucose to keep our muscles working.

As we age, we become less sensitive and will not utilize sugar efficiently, leaving it in our bloodstream longer.

The excess sugar that isn't being utilized leads to diabetes and extra fat storage.

Excess fat storage typically winds up in the abdomen, causing "menopot," belly fat, or visceral obesity.

Typically a bigger waist circumference can lead to the following:

  • heart disease
  • fluctuating hormonal changes
  • metabolic syndrome

One efficient way of managing blood sugar is through exercise. Click here to read about the  7 Exercises to Get Rid of Your menopause belly.

  • Weight Loss Tip: Research studies show that eating carbohydrates in the earlier half of the day is best. We are most active during the daylight hours making it easier for our muscles to use glucose for fuel. Whereas eating carbs at night will cause the sugar to be converted into fat. 

2. Increase Your Protein Intake

Muscle mass decreases as we age.

Research shows that skeletal muscle becomes less capable of utilizing sugar as its energy source (insulin resistance) in our older years.

Therefore, one huge weight loss tip for women is cutting back on carbohydrates (that turn to sugar) and increasing protein intake can improve lean muscle mass.

When we eat protein, our body breaks it down into small particles called amino acids.

Amino acids have 2 essential functions:

  • repairs muscle tissue
  • acts as the building blocks and scaffolding of muscle tissue

Maintaining a body of lean muscle mass will slow down the process of bone loss (osteoporosis) in women.

Strong muscles tug significantly on bones which in turn will cause bones to become stronger.

Eating more lean protein daily will positively impact muscle strength long term.

Want to Power Up Your Protein? Try this Copycat Starbucks Egg Bites Recipe

  • Weight Loss Tip: According to Dr. Stacy Sims, a recommendation of eating 1.8 to 2 grams of protein per kilogram per day for the average female over 50. For example, a 140 pound (63.5 kg) woman, on the low end, should take in about 114 g of protein. On the higher end, 127 grams of protein per day is recommended.  She also notes that spacing out protein throughout the day is best to maintain a good nitrogen balance to develop lean muscle mass.

3. Fat Doesn't Make You Fat!

Dietary fat is one of three main macronutrients essential for our health.

During the 1950s, when packaged goods came on the scene, like Hungry Man dinners and frozen fish sticks, additives were injected into foods to keep them fresh for longer.

These products contain a lot of extra calories and contributed strongly to the start of an overweight society.

Fat gets a bad rap because of the "trans fat" or the trans fatty acid type of fat.

Trans fats are chemically treated vegetable oils to stay solid at room temperature.

These solid vegetable oils are used in many packaged goods and baked goods to ensure a longer shelf life.

Trans fats increase bad (LDL) cholesterol and decrease the good (HDL).

Good fats, like olive oil, as used in the Mediterranean healthy diet, are good for brain health and proper nerve conduction and can help to balance hormone levels.

Fat is an important macronutrient!

It helps our bodies absorb Vitamins A, D, E and K, this is what is meant by "fat soluble vitamins".

For better absorption, be sure to take Vitamins A, D, E and K with a little bit of fat, like avocado or a small handful of nuts! 

  • Weight Loss Tip: In 1993, the Women's Health Initiative Dietary Modification Trial proposed that women between 50 - 79 years old, eat a diet consuming less than 20% fat of their total caloric intake daily.  follow-up study in 2019 revealed that this low percentage did not impact a woman's risk of breast or colorectal cancers. Therefore, the recommended daily fat intake for a menopausal woman is between 20-30% of her total caloric intake. Example: If you eat a 1500 calorie diet, 20-30% of those calories should come from fat (300-450 calories). 

4. Eliminating Sugar Sweetened Beverages (SSB)

Research considers an SSB to be any beverage containing any of one of these caloric sweeteners: 

  • sucrose
  • high fructose corn syrup
  • fruit juice concentrates

The rise in the consumption of sugary beverages goes hand in hand with the increase in obesity.

Multiple studies report that those who consume one SSB daily have a higher risk of type 2 diabetes, cardiovascular disease, non-alcoholic fatty liver disease, gout, and cancer.

Therefore, eliminating SSB's is an important weight loss tip for women who need more incentive to put down the colas and soft drinks! 


Sucrose is otherwise known as table sugar

Consumption of table sugar is 3 - 5 x higher in the USA than in any other country. 

Excess sugar consumption during the menopausal transition has been reported to contribute to the following: 

  • increased incidences of hot flashes
  • mood changes
  • sleep disturbances 
  • abdominal fat / obesity

In 2020, the Journal of Endocrinology revealed that chronic sucrose ingestion also can change the reward-seeking area of the brain and alter dopamine production (our feel-good hormone). 

It can also alter our behavior, short-term memory, and spatial awareness (clumsy, anyone?) 

High Fructose Corn Syrup

HFCS is a thick liquid (syrup) made from the breakdown of corn starch which turns into pure glucose. 

An enzyme added to glucose changes the molecular component, causing it to turn into another sugar molecule called fructose. 

"High" fructose means that it is a corn syrup comprised of a higher amount of fructose (55%) and a lower amount of glucose (45%). 

Its sweetness resembles that of table sugar

HCFS was introduced to the food and beverage industry in the 1970s as a replacement for table sugar

It was more stable than sucrose and more functional to use in packaged goods.

Many of us know fructose as the simple sugar derived from fruits.

Buyer beware! There is ZERO relation between the fructose sugar in fruits and the "high fructose" sugar derived from corn syrup! 

Fructose also takes different metabolic steps than glucose leading to a direct result in fat formation in the abdomen (menobelly) and contributing to non-alcoholic fatty liver. 

Fruit Juice Concentrates / Juice Drinks

If you are a fruit juice drinker, do you get confused in the supermarket when you see the "concentrated" or "not from concentrate" labels?

When a manufacturer makes concentrated fruit juice, they remove the water from the fruit or pulp and leave behind a soluble solid that can be transported and reconstituted.

Many vitamins and minerals are retained in the concentration process; however, when water is removed, it also removes fiber.

The fiber in the fruit (that you eat and do not drink) helps your body keep blood sugar in check. 

Subsequently, if you want to control blood sugar (and weight), there is a better answer than drinking fruit juices.

This also goes with adding fruit juices to alcoholic drinks as well while being mindful of menopause and alcohol

We rely on estrogen (and many other hormones) to help us regulate our blood sugar.

As we go through the menopausal transition, with less hormonal support, we cannot regulate and metabolize sugar adequately.

Adding fruit juices stripped of fiber will only add up to extra pounds and abdominal fat.

  • Weight Loss Tip: The American Heart Association suggests no more than 100 calories per day of sugar for adult women. That is equivalent to 6 teaspoons of sugar. Remember that sugar can be found anywhere, so read your labels! Labels are written in descending order from largest quantity to smallest, so if you see sugar listed at the top, it will be a menobelly bomb! 


I cannot stress the importance of strength training enough to the menopausal transitioning woman. 

Jazzercise, Jane Fonda, and Aerobic classes were the beginning of the male/female split gym culture in the 70s.

Women were funneled into classes filled with other women, fun music, and colorful leotards.

Men stayed on the weight room floor "pumping iron."

Heavy Lifting

It was the rise of CrossFit that lifting heavy weights became more universally unisex. 

Today, more women square up to squat racks, trap bars, and push barbells than ever before. 

However, I still notice that the women throwing around the heaviest weights at the gym are way younger than 50!

Where are my fellow middle aged ladies? 

We cannot hide out behind a 5 pound hand weight and think we will get the same results as we did 20 years ago!

You will miss out on serious body composition changes if you don't lift heavy, especially over 50.

Many women are afraid of getting injured or use the most ridiculous excuse of "I DON"T WANT TO LOOK BULKY".

To offset possible injury, hire a personal trainer for a few weeks so they can teach you how to use the bigger equipment safely.

As for the bulky part, it is physically impossible for a menopausal woman to "bulk up" without spending hours daily lifting very heavy weights.

Hormones and Muscle Strength

Our hormones, or lack of them, respectively, makes it very hard for us to build muscle when we are transitioning into and through menopause.

Estrogen helps us build lean body mass and combat age-related muscle loss.

If you want to save the muscle you have or even get a bit stronger, weight training is the way to get there.

The stress on bones and muscles caused by strong muscle contractions causes the body to do two really important things:

  • lay down more bone (offsets osteoporosis)
  • improve thickness and strength / power of muscle fibers (offsets muscle weakness)

Research shows that high-intensity interval training during menopause can help with the following:

  • significantly decrease overall body weight
  • reduce abdominal fat mass
  • improve heart and lung capacity
  • Weight Loss Tip: Choosing the right amount of weight when "heavy lifting" for the purpose of gaining strength and decreasing body fat mass, relies on knowing your ONE REP MAX. The 1RM is found by incrementally increasing weight until you get to a weight that you can only lift/push/squat or press once without having to let go. This 1RM has to be complete with perfect form. If you deviate or compensate, then you must go down in weight. Form means that you are efficient in your movement and will mitigate your chances of injury. Once you find your 1RM, use this formula: Repeat 6 x / 8-12 reps @ 70% of 1 rep max/ 1.5 min rest between sets

6. Intermittent Fasting

Intermittent fasting is a type of dietary pattern that involves cycling between periods of eating and fasting.

It is becoming increasingly popular as a way to improve health, enhance weight loss, and even reduce the risk of certain diseases.

Unlike traditional diets, intermittent fasting does not require counting calories or restricting certain foods, but rather, it involves periods of time when you abstain from eating.

Types of Intermittent Fasting

The most common type of intermittent fasting is the 16/8 method, where you fast for 16 consecutive hours and eat during an 8-hour window.

For instance, this could mean skipping breakfast and eating your first meal at lunchtime, then having dinner before 8pm.

Other popular methods include the 5:2 diet, which involves eating normally five days a week and fasting for two days, and the alternate-day fasting, where you fast every other day. 

During the fasting period, people may or may not consume certain beverages such as water, tea, or coffee.

There are many different types of intermittent fasting, including time-restricted feeding, alternate-day fasting, and the 5:2 diet.

Each of these methods has its own set of rules, and individuals can choose the one that works best for their lifestyle.

Benefits of Intermittent Fasting

While the exact benefits depend on the individual, research shows that intermittent fasting can be an effective tool for:

  •  weight loss
  • improved metabolic health
  • overall improved health

7. Keto Diet

A keto diet is a low-carb, high-fat diet that helps to put your body into a state of ketosis.

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose

Carbohydrates are a macronutrient that breaks down into a sugar called glucose.

When there is too much sugar in our blood stream it can cause insulin resistance and/or diabetes thereby making this type of diet a good choice for someone looking to reduce their blood sugar levels. 

When there is an excess amount of sugar floating in the blood that is not being used by our muscles or brain cells for fuel, it will get stored away as fat.

Therefore, causing menopausal fat to get shunted and stored in the abdomen. 

Weight Loss Tips of A Keto Diet

The keto diet has been proven to be one of the most effective diets for weight loss. 

Additionally, by reducing your carbohydrate intake and increasing your fat intake, the body is able to maintain blood sugar levels, which can help to reduce cravings and hunger.

In addition to weight loss, there are several other health benefits to following a keto diet.

Studies have shown that following a keto diet can help to:

  •  reduce inflammation
  • improve heart health
  • reduce cholesterol levels
  • reduce the risk of diabetes.
  • help to improve mental clarity and energy levels
  • reduce the risk of certain types of cancer

Also, by reducing your carbohydrate intake and increasing your fat intake, you can feel more satisfied after meals. 

This can help to reduce cravings and promote a healthy lifestyle. 

8. Paleo Diet

The Paleo Diet is a popular diet plan that is based on the idea of eating like our prehistoric ancestors.

It emphasizes the consumption of whole, unprocessed foods such as fruits, vegetables, meats, and fish, while avoiding processed and refined foods.

The idea is that by eating like our ancestors, our bodies will be healthier and better able to handle modern day stresses.

Paleo Key Components

Even though you aren't from the town of Bedrock and your last name isn't Flintstone, following a "caveman" diet can prove to be beneficial for the peri x menopausal woman. 

There are a few key components of the Paleo Diet that are a must when following this way of eating. 

  1. Focus on eating whole, unprocessed foods. This means eating fruits, vegetables, nuts, and lean meats and fish, while avoiding processed and refined foods. 

2. Eat a balanced diet that emphasizes healthy fats, proteins, and carbohydrates

3. The importance of maintaining an active daily lifestyle.

Benefits of A Paleo Lifestyle

There are many benefits to following the Paleo Diet.

It is linked to improved heart health, better digestion, weight loss, and improved energy levels.

It can also help reduce inflammation, which is linked to a range of health issues such as heart disease and arthritis.

Additionally, it can help reduce cravings for unhealthy foods, allowing for better eating habits.

9. MediterRanean Diet

The Mediterranean diet is a way of eating that is based on the traditional diets of countries that border the Mediterranean Sea, such as Greece, Italy, and Spain.

It emphasizes whole, unprocessed foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats.

By emphasizing whole, unprocessed foods, this diet can help reduce inflammation, promote satiety, support healthy digestion, and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

Benefits of The Mediterranean diet

  • Reduces inflammation: Inflammation is linked to weight gain and various chronic diseases. The Mediterranean diet is rich in anti-inflammatory foods, such as fruits, vegetables, and healthy fats, which can help reduce inflammation and promote weight loss.

  • Lowers the risk of heart disease: Women over 50 are at an increased risk of heart disease. The Mediterranean diet has been shown to reduce the risk of heart disease by up to 30%, which can help women over 50 maintain a healthy weight and overall health.

  • Promotes satiety: The Mediterranean diet emphasizes whole, nutrient-dense foods that are filling and satisfying. This can help women over 50 feel full and reduce their overall calorie intake, leading to weight loss.

  • Encourages physical activity: The Mediterranean diet encourages physical activity, such as walking and other low-impact exercises. Regular exercise can help women over 50 maintain a healthy weight and improve overall health.

  • Supports healthy digestion: The Mediterranean diet is rich in fiber, which can help support healthy digestion and promote weight loss.

  • Reduces the risk of type 2 diabetes: Women over 50 are at an increased risk of developing type 2 diabetes. The Mediterranean diet has been shown to reduce the risk of type 2 diabetes by up to 50%, which can help women over 50 maintain a healthy weight and overall health.

  • Mediterranean Key Components

    Eat plenty of fruits and vegetables: Aim for at least five servings of fruits and vegetables per day.

    Choose whole grains: Choose whole-grain bread, pasta, and rice instead of refined grains.

    Click here for my delicious quinoa salad recipe!

    Use healthy fats: Use olive oil or avocado oil instead of butter or margarine.

    Eat lean protein: Choose lean sources of protein, such as fish, chicken, and beans.

    Enjoy dairy in moderation: Choose dairy, such as yogurt and cheese, in moderation.

    Limit processed foods: Avoid processed foods, such as sugary snacks and processed meats.

    10. Portion Control

    Portion control is the practice of eating a specific amount of food at each meal or snack.

    By reducing calorie intake, promoting mindful eating, preventing overeating, supporting a balanced diet, encouraging meal planning, and improving digestion, portion control can lead to healthier eating habits and a healthier weight. 

    The practice of portion control and making small changes to your diet and lifestyle, you can achieve your weight loss goals and maintain a healthy weight.

    Weight loss tips for practicing portion control:

    • Use smaller plates and bowls: Using smaller plates and bowls can you eat smaller portions without feeling deprived.
    • Measure portion sizes: Use measuring cups and spoons to measure out food portions, especially for calorie-dense foods like nuts and oils.
    • Pay attention to serving sizes: Check food labels for serving sizes and adjust portions accordingly.
    • Eat slowly: Eating slowly and savoring each bite can help you feel full and satisfied with smaller portions.
    • Limit distractions: Avoid eating while watching TV or working on the computer, which can lead to mindless overeating.
    • Fill up on low-calorie foods: Start meals with low-calorie foods like vegetables or a salad to help fill up and prevent overeating of calorie-dense foods.

    11. The Importance of Sleep

    Sleep is an essential part of life for us yet like a cruel trick, it often becomes difficult as we age into and through menopause.

    Getting enough quality sleep is not only important for physical health, but it can also improve mental health, concentration, and overall well-being. 

    It provides the body with time to rest and rejuvenate.

    During sleep, the body can repair and regenerate cells and tissues, allowing it to heal and recover from activities done during the day. 

    Quality sleep also allows the body to regulate hormones, grow and develop, and restore energy. 

    Sleep, Brain Function and Anxiety

    Our brain actually rids itself nightly of environmental toxins through its own detoxification pathway called the glymph system

    Toxins that we breathe, slather on our skin and eat (e.g. pesticides on fruit, xenoestrogens from plastics) all cause a buildup in our system.

    We certainly use our primary filter organs such as the liver to rid ourselves as many of these toxins as possible but some of them cross a barrier and wind up in the little crevices in our brain.

    The connection between sleep, brain function, and anxiety is significant.

    Quality sleep is crucial for optimal brain function, and sleep deprivation can lead to cognitive impairment and increased anxiety levels. 

    Whereas, if you are dealing with anxiety disorders they can also disrupt sleep patterns, leading to a cycle of anxiety and sleeplessness.

    Sleep, memory, concentration

    Sleep is essential for memory consolidation.

    During sleep, the brain is able to store, organize, and recall experiences and information from the day.

    Studies have shown that getting enough sleep can help improve recall and concentration.

    Sleep can help reduce stress and anxiety.

    Research has found that a lack of sleep can increase levels of stress and anxiety.

    Getting enough sleep can help reduce our fight or flight response and can help improve our overall mood.

    Studies have found that getting enough sleep can help to lower the risk of developing certain diseases, such as heart disease and diabetes.

    It can also help to reduce inflammation and improve our immune function.

    Finally, sleep helps to improve cognitive performance.

    In fact, research has found that getting enough sleep can help to improve reaction time, decision-making, and problem-solving abilities. It can also help to increase alertness and focus.

    In conclusion, sleep is an essential part of life for humans. It is important to get enough quality sleep in order to improve physical and mental health, concentration, and overall well-being.

    Weight Loss Tips in regards to sleep

    Adequate and quality sleep can promote weight loss and prevent weight gain, while sleep deprivation can lead to weight gain and obesity. 

    Ways in which sleep can support your weight loss:

    1. Hormonal Regulation: Sleep plays a critical role in regulating your hormones that control appetite, such as leptin and ghrelin. Leptin is responsible for telling the brain when the body is full, while ghrelin stimulates appetite. Lack of sleep can lead to an increase in ghrelin levels and a decrease in leptin levels, leading to overeating and weight gain. Adequate sleep can regulate your hormones, leading to better appetite control and weight loss.
    2. Energy Balance: Sleep plays a critical role in energy balance, which is essential for maintaining a healthy weight. Sleep deprivation can lead to decreased energy levels, leading individuals to consume more high-calorie foods to compensate for the lack of energy. Adequate sleep can lead to better energy levels and fewer cravings for high-calorie foods.
    3. Reduced Stress: Sleep can reduce stress levels, which can lead to overeating and weight gain. Stress triggers the release of cortisol, a hormone that can increase appetite and promote fat storage. Adequate sleep can reduce stress levels and decrease the release of cortisol, leading to better appetite control and weight loss.
    4. Better Exercise Performance: Sleep plays a crucial role in muscle recovery and repair, which is essential for better exercise performance. Lack of sleep can lead to decreased muscle recovery, leading to decreased exercise performance and a decrease in calorie burn. Adequate sleep can lead to better muscle recovery and repair, leading to better exercise performance and more calorie burn.
    5. Improved Metabolism: Sleep can improve metabolism, which is essential for maintaining a healthy weight. Adequate sleep can increase the resting metabolic rate, which is the number of calories the body burns at rest. This increase in metabolism can lead to better calorie burn and weight loss.

    12. Caloric Intake Requirements

    Finding the right balance of caloric intake and nutrient-dense foods is key for women going through menopause.

    Too much of a reduction in calories can lead to LEA: low energy availability, which contributes to fatigue and exhaustion.

    This is the reason why under-eating or consuming too few calories will actually cause you to keep weight ON as a primal survival mechanism (yes, we are still very much influenced by our cave people years of dealing with surviving through feast and famine!) 

    While reducing caloric intake may be necessary, it's equally important to focus on the quality of the calories consumed. 

    Empty calories found in alcohol and / packaged goods yield no benefit to your health or your waistline.

    If you are interested in diving deeper into understanding the amount of macronutrients (proteins / carbs / fats) for you to reset your metabolism, check out THE MENO METHOD 30 day Program!

    13. HIIT Training

    High-Intensity Interval Trainingshort bursts of intense exercise

    HIIT workouts can help women maintain or increase their muscle mass, which is crucial for weight loss during menopause.

    As women age, they naturally lose muscle mass, which can slow down their metabolism and make it harder to burn calories.

    However, research has shown that HIIT workouts can help preserve muscle mass, and in some cases, even increase it.

    This, in turn, can help  and make it easier to lose weight.

    Why HIIT workouts "work" for women over 50

    (HIIT) is a popular form of exercise that involves  high intense movements along with alternating periods of rest or low-intensity activity 

    Here are some reasons why HIIT workouts are so important for women who want to shed excess pounds:

    1. Maintain muscle mass: As you age, you naturally lose muscle mass, which can slow down your metabolism and make it harder to burn calories. HIIT workouts can help you maintain or even increase your muscle mass, which is crucial for weight loss. By preserving muscle mass, HIIT workouts can help boost your metabolism and make it easier to lose weight.
    2. Burn more calories in less time: Are you short on time but still want to get a good workout in? HIIT workouts can be completed in as little as 20-30 minutes and are highly effective at burning calories. Unlike traditional steady-state cardio workouts, HIIT workouts are an excellent option for women who want to maximize their results in a shorter amount of time.
    3. Improve cardiovascular health: Women in menopause are at a higher risk of developing heart disease. HIIT workouts have been shown to improve heart health by lowering blood pressure, improving cholesterol levels, and reducing inflammation. By incorporating HIIT workouts into your routine, you can not only lose weight but also improve your overall health and wellness.

    In conclusion, HIIT workouts are an effective tool for women in menopause who want to lose weight. HIIT workouts can help you achieve your weight loss goals and improve your overall health and wellness.

    14. Heavy Lifting - Weight Training

    If you think that chronic cardio is the way to go...you are mistaken at this age!

    Did you know that heavy lifting can be an effective tool for shedding excess pounds?

    Here's why incorporating heavy lifting into your fitness routine can help you achieve your weight loss goals:

    lift heavy sh*t!

    1. Boost metabolism: Heavy lifting is an excellent way to increase muscle mass, and the more muscle you have, the faster your metabolism will be. As you age, you naturally lose muscle mass, which can slow down your metabolism and make it harder to lose weight. By incorporating heavy lifting into your routine, you can preserve or even increase your muscle mass, which will help you burn more calories and lose weight more effectively.
    2. Burn more calories at rest: When you lift heavy weights, you create micro-tears in your muscles, which your body then repairs during rest periods. This process requires energy, which means that your body will continue to burn calories even after your workout is over. This is known as the afterburn effect, and it can help you burn more calories and lose weight even when you're not actively exercising.
    3. Improve overall health: Heavy lifting not only helps you lose weight but also has numerous health benefits. It can improve bone density, reduce the risk of osteoporosis, and improve insulin sensitivity, which can reduce the risk of type 2 diabetes. By incorporating heavy lifting into your fitness routine, you can not only achieve your weight loss goals but also improve your overall health and wellness.

    So, don't be afraid to pick up those heavy weights and start lifting!

    15. Daily Exercise requirements

    The daily exercise requirements for a woman over 50 depend on various factors, including fitness level, health status, and personal goals.

    However, as a general guideline, experts recommend that women over 50 aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week.

    This can be broken down into:

    •  30 minutes of exercise
    • five days a week
    • or 25 minutes of exercise, three days a week.

    Strength training is key!

    In addition to aerobic exercise, women over 50 should also include strength training exercises in their routine.

    Strength training can help preserve muscle mass, which naturally declines with age, and improve bone density, reducing the risk of fractures and osteoporosis.

    Experts recommend that women over 50 engage in strength training exercises for all major muscle groups at least two days a week.

    It's also important to note that exercise recommendations may vary depending on individual health conditions and fitness goals. 

    Consult with your healthcare provider or certified fitness professional before starting a new exercise routine, especially if you have any preexisting health conditions or concerns.

    16. Stress Management

    Stress can have a major impact on our health and wellbeing, including our ability to lose weight.

    For women over 50, managing stress is especially important for successful weight loss. 

    By incorporating stress management techniques into your routine and following weight loss tips, you can improve your overall health and reach your weight loss goals.

    One effective stress management technique is mindfulness meditation. This involves focusing your attention on the present moment and accepting your thoughts and feelings without judgment.

    Studies have shown that mindfulness meditation can help reduce stress and promote weight loss. By practicing mindfulness regularly, you can become more aware of your eating habits and make healthier choices that support weight loss.

    In addition to mindfulness meditation, there are many other stress management techniques that can be effective for women over 50. Exercise, yoga, and deep breathing exercises can all help reduce stress and promote relaxation.

    Additionally, getting enough sleep, staying hydrated, and minimizing caffeine and alcohol can all support stress management and weight loss success as is taught in the 30 Day Menopause  Metabolism Reset Program.

    17. Resistance Training

    Beyond strength training with heavy weights, you can challenge your muscles and get stronger and leaner using techniques and equipment beyond heavy weights. 

    Resistance training is a type of exercise that involves working against a force to build strength and endurance. While weight lifting is a popular form of resistance training, there are many other types that don't involve lifting weights. 

    Types of resistance training

    1. Resistance bands: These elastic bands come in different levels of resistance and can be used to work various muscle groups. They are portable and easy to use, making them a great option for at-home workouts.
    2. Bodyweight exercises: These exercises use your own bodyweight as resistance, such as push-ups, squats, and lunges. They can be done anywhere and require no equipment.
    3. Suspension training: This type of training involves using straps or ropes suspended from a stable anchor point to perform bodyweight exercises. It can be a challenging and effective way to build strength and improve balance.
    4. Water resistance training: This type of training involves working against the resistance of water, such as in swimming or water aerobics. It can be a low-impact option for those with joint pain or injuries.
    5. Isometric exercises: These exercises involve holding a static position, such as a plank or wall sit, for a period of time to build strength and endurance.

    Incorporating different types of resistance training into your workout routine can help prevent boredom and challenge your muscles in new ways. 

    18. Hydration / Water Consumption

    Water is a vital element for our body, and it plays a significant role in our overall health.  

    Studies show that water consumption can help in reducing appetite and increasing metabolism

    Drinking water before a meal can make you feel full, and you may eat less

    Additionally, replacing sugary drinks with water can help you reduce your calorie intake and contribute to weight loss.

    water helps digestion

    Another way that water can help with weight loss in women over 50 is by improving digestion

    As we age, our digestive system becomes less efficient, leading to constipation and bloating. 

    Drinking enough water can help keep the digestive system moving smoothly and prevent these issues.

    Moreover, dehydration can slow down the metabolism, and drinking enough water can keep you hydrated and help in boosting your metabolism.

    Lastly, it's essential to stay hydrated during workouts when trying to lose weight.

    Water helps regulate body temperature and can prevent overheating during exercise. It also helps in flushing out toxins from the body, which can aid in weight loss. 

    Therefore, if you're a woman over 50, trying to lose weight, make sure to drink enough water throughout the day, especially before meals, during workouts, and after waking up.

    If you deal with hot flashes or night sweats, drinking enough liquids during the day can offset dehydration and the loss of sodium from excess sweating. 

    It's a simple and effective way to boost your weight loss journey.

    19. Lessening Toxic BioBurdens

    As women age, their bodies can become more sensitive to the toxic burden in everyday products like skincare, water, and cleaning supplies. 

    These toxins can disrupt hormone levels, metabolism, and overall health, leading to weight gain. 

    To reduce this toxic burden and support weight loss, it's crucial to choose clean and non-toxic products.

    For instance, swapping out chemical-laden skincare products for natural and organic options can help reduce the number of toxins absorbed by the skin.

    Another way to reduce the toxic burden is by drinking clean and filtered water. Tap water can contain harmful chemicals like chlorine, fluoride, and lead, which can lead to inflammation and hormonal imbalances.

    Investing in a quality water filtration system can help reduce these toxins and improve overall health. 

    Additionally, drinking enough water can help with weight loss by reducing appetite and increasing metabolism.

    Lastly, using non-toxic cleaning products can also help in reducing the toxic burden and supporting weight loss in women over 50. 

    Many cleaning products contain harsh chemicals like phthalates and parabens, which can disrupt hormone levels and lead to weight gain

    Switching to non-toxic cleaning products like vinegar, baking soda, and essential oils can help reduce exposure to these harmful chemicals and promote a healthier environment. 

    By choosing clean and non-toxic options, you can reduce inflammation, support hormone balance, and boost metabolism.

    So, if you're looking to lose weight, consider making these simple changes to reduce the toxic burden and promote overall health.

    20. Alcohol Consumption, Cigarettes, Vapes

    Habits like alcohol consumption, smoking cigarettes, and using vapes can make weight loss even more difficult.

    These habits can hinder weight loss by slowing down metabolism, causing inflammation, and disrupting hormone levels.

    Alcohol and weight gain

    Alcohol consumption is a common habit that can lead to weight gain in women over 50.

    It is high in calories and can lead to increased appetite, leading to overeating and weight gain.

    Additionally, alcohol can interfere with sleep, which can disrupt the metabolism and lead to weight gain.

    Therefore, to support weight loss, it's crucial to limit alcohol consumption or avoid it altogether.

    Cigarettes and vapes and weight gain

    Cigarettes and vapes are also habits that can hinder weight loss in women over 50. Smoking cigarettes can cause inflammation in the body, leading to insulin resistance and weight gain.

    Vapes are no exception, as they contain harmful chemicals that can disrupt hormone levels and lead to weight gain.

    Quitting smoking and avoiding vapes can help reduce inflammation and improve overall health, leading to successful weight loss.

    All of these habits can disrupt hormone levels, cause inflammation, and slow down metabolism, making weight loss even more challenging. 

    To support weight loss, it's essential to limit or avoid these habits and prioritize healthy habits like exercise, balanced nutrition, and stress management. 

    By making these changes, women over 50 can achieve their weight loss goals and improve overall health.

    21.  Fiber 

    Fiber is an essential nutrient that plays a significant role in maintaining overall health, including weight loss.

    For women over 50, adding fiber-rich foods to their diet can help reduce appetite, increase metabolism, and promote weight loss.

    Studies show that increasing fiber intake can help reduce overall calorie intake and contribute to weight loss.

    One way that fiber can help with weight loss is by reducing appetite

    Fiber-rich foods like fruits, vegetables, and whole grains can help you feel full for longer periods, leading to less snacking and overeating.

    Additionally, fiber slows down the digestion process, which can help regulate blood sugar levels and reduce cravings for high-sugar and high-fat foods.

    Another way that fiber can help with weight loss is by increasing metabolism. Fiber-rich foods require more energy to digest, leading to a temporary boost in metabolism. Additionally, fiber can help regulate the production of hormones like insulin, which can help prevent weight gain and promote weight loss.

    By prioritizing fiber-rich foods like fruits, vegetables, and whole grains, women  can improve their overall health and achieve their weight loss goals.

    22. Fruits & Vegetables

    Incorporating a wide variety of fruits and vegetables into your diet is a crucial weight loss tip for women over 50.

    Packed with essential nutrients, fiber, and antioxidants, these plant-based powerhouses offer numerous benefits for your overall health and well-being.

    Not only are fruits and vegetables low in calories, but they also provide a feeling of fullness, making it easier to manage portion sizes and control cravings.

    How fruits & Veggies make you feel full

    • High fiber content in fruits and vegetables contributes to a greater feeling of fullness.
    • Fiber absorbs water and expands in the stomach, promoting satiety and reducing hunger cravings.
    • Chewing fiber-rich foods requires more time and effort, allowing the brain to register the sensation of fullness.
    • The feeling of fullness from consuming fruits and vegetables helps control portion sizes and supports weight management.

    Whether you enjoy them fresh, frozen, or cooked, adding colorful fruits and vegetables to your meals not only supports weight loss but also helps to reduce the risk of chronic diseases, such as heart disease and certain types of cancer.

    Make them a cornerstone of your diet to nourish your body and promote successful weight management.Enter your text here...

    23. Accountability & SOcial Support 

    Accountability and social support play a crucial role in the weight loss journey for women over 50.

    Having someone to hold you accountable and provide encouragement can significantly increase your chances of success. 

    Whether it's a dedicated workout buddy, a supportive friend, or joining a weight loss group, the power of accountability and social support cannot be underestimated.

    THE MENO METHOD 30 Day Program includes an invitation to our Private Facebook Group of Meno gals where we keep each other accountable and give support and guidance. Check out the program here! 

    Sharing your goals, progress, and challenges with others creates a sense of responsibility and motivation to stay on track. 

    Moreover, connecting with like-minded individuals who are going through a similar journey can provide valuable insights, tips, and emotional support. 

    By fostering a supportive network, you'll find yourself empowered, inspired, and better equipped to overcome obstacles and achieve your weight loss goals.

    24. Over-Exercising, Cortisol & Fatigue

    Overexercising during menopause can hinder weight loss due to various factors.

    When the body is subjected to excessive physical stress from intense and prolonged exercise, it can trigger a release of cortisol, the stress hormone. 

    Elevated cortisol levels can lead to increased abdominal fat deposition, which is particularly common during menopause. 

    Additionally, overexercising can place undue strain on the body, causing hormonal imbalances and disruptions in the metabolic processes. 

    These imbalances can negatively impact the body's ability to burn fat efficiently, making weight loss more challenging.

    Furthermore, excessive exercise without adequate rest and recovery time can lead to fatigue and increased cravings for high-calorie foods, which can further impede weight loss efforts. 

    It's essential to find a balanced approach to exercise during menopause, incorporating a mix of cardiovascular activities, strength training, and rest days to optimize weight management and overall well-being.

    25. Vitamin D Deficiency

    Vitamin D deficiency can have a significant impact on weight gain during menopause. 

    This essential nutrient plays a crucial role in various bodily functions, including metabolism and weight regulation

    When the body lacks sufficient vitamin D, it can lead to hormonal imbalances that affect weight management. 

    In menopause, estrogen levels decline, and this hormonal shift can result in increased fat storage, particularly in the abdominal area. 

    Vitamin D deficiency further exacerbates this situation by impairing the body's ability to regulate insulin, a hormone involved in blood sugar control and fat storage. 

    Consequently, insulin resistance may occur, making it easier to gain weight and more challenging to lose it.

    Additionally, inadequate vitamin D levels have been associated with feelings of fatigue and low mood, which can contribute to a sedentary lifestyle and reduced physical activity, further promoting weight gain. 

    To support weight management during menopause, it's essential to ensure sufficient vitamin D levels through sunlight exposure, dietary sources, or supplementation, under the guidance of a healthcare professional.

    How to get adequate vitamin d

  • Spend time outdoors in sunlight: Aim for at least 15 to 20 minutes of sun exposure on your face, arms, and legs a few times a week, especially during midday when the sun's rays are the strongest.
  • Consume vitamin D-rich foods: Include fatty fish like salmon, mackerel, and tuna in your diet. Other sources include fortified dairy products, egg yolks, and mushrooms.
  • Get regular check-ups: Ask your healthcare provider to include a vitamin D blood test in your routine check-ups to assess your levels and determine if supplementation is necessary.
  • Be mindful of sunscreen use: While it's important to protect your skin from excessive sun exposure, using sunscreen with a high sun protection factor (SPF) can limit the skin's ability to produce vitamin D. Find a balance between sun protection and vitamin D synthesis.
  • Conclusion

    In conclusion, these 25 effective strategies and weight loss tips for women over 50 offer valuable insights and practical approaches to support your weight loss journey.

    By incorporating a combination of healthy eating habits, regular physical activity, and lifestyle modifications, you can achieve sustainable and long-lasting results

    Remember to prioritize self-care, listen to your body's needs, and make gradual changes that are suitable for your individual circumstances. 

    Whether it's incorporating more fruits and vegetables, finding a workout routine you enjoy, managing stress levels, or seeking social support, each strategy plays a significant role in your overall success.

    Embrace these tips as a guide to navigate the unique challenges and opportunities that come with age, empowering yourself to live a healthier, happier, and more fulfilling life.

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    25 Weight Loss Tips For Women Over 50

    25 Effective Strategies and Weight Loss Tips for Women Over 50


    May 20, 2023


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    Dr. Bianca Beldini

    I’m your Doctor of Physical Therapy, Acupuncturist, Master Dry Needler, and Triathlon and Running Coach. I’ve been in the health, wellness and fitness industry for over 25 years, and I’m here to help you reach your optimal health.