Unlocking the Truth: Weight Loss for Women Over 50 – Myths and Facts

Well, unfortunately, there is some truth in this, as your hormones and belly fat are linked together. Once women are reaching the menopause, there is a change in the metabolic rate.

The metabolic rate is slowing down and you start to gain weight around the midsection, as there is a shift in the body fat distribution. The hormonal changes influence how the body stores fat.

Firstly, let us delve into the concept of metabolism. Metabolism is the chemical reaction in the body's cells that changes food into energy.

As it slows down, you need fewer calories to function. So small adjustments to your diet are needed to maintain the same weight. If there are no changes in your diet, then you might find it more challenging to keep your weight the same and more challenging to lose weight.

A study published in The Journals of Gerontology revealed that body fat percentage tends to increase, while lean muscle mass decreases after the age of 50, influencing overall metabolism. (Source: Baumgartner et al., 1998 - The Journals of Gerontology).

A study, which included 6500 people (men and women) showed that the metabolism drops down significantly by the age of 60

Do not underestimate the importance of your metabolism, as this has a major influence on your hormone regulation, your weight fluctuance, how much energy you have, and your overall health.

There is another factor that can influence weight loss and that factor is genes.  Your genes can make your metabolism faster or slower, affecting how efficiently your body burns calories.  They also play a role in how and where your body stores fat.

Dr.Jason Fung, an expert on intermittent fasting, says it can actually make you more alert and speed up your metabolism, helping you burn more calories because of higher cortisol levels.

On the flip side, the Medical Affairs team says keeping cortisol levels high might be risky. It could lead to weight gain, irritability, high blood pressure, and even insulin resistance. So, if you're thinking about trying intermittent fasting, it's important to be cautious and pay attention to how your body responds.

A balanced way of eating, focused on whole foods, plenty of greens, quality protein, healthy fats, and minimal ultra-processed foods, is far more sustainable. The Mediterranean-style approach is a great example. It’s not about restriction; it’s about nourishment. You eat real food, enjoy variety, and support both your weight and your long-term health.

The key point? Any eating plan you choose should support your body, not fight it. Weight loss is important, but so is emotional balance, energy, and feeling well in your own skin.

If you want a deeper look at how balanced eating supports both weight control and emotional well-being, I’ve shared more guidance here:

👉 Healthy Eating and Diets for Emotional Balance

Because at this stage of life, it’s not about eating less - it’s about eating smarter.

Fact: Exercise is fantastic for your health, boosting your metabolism, mood, and strength - but weight loss isn’t just about burning calories. While creating a calorie deficit matters, what you eat is equally, if not more, important. Different foods affect your hormones, satiety, energy levels, and even how your body stores fat. For example, high-protein, high-fibre foods can keep you full longer and prevent overeating, while highly processed foods may spike blood sugar and cravings.

Think of your metabolism as your body’s engine - exercise helps it run efficiently, but fuel quality matters. Activities like walking, yoga, and strength training increase your metabolic rate, so you’ll naturally burn more calories throughout the day.

But lasting results come from consistent habits and mindset. Your eating patterns, the foods you choose, and your relationship with food all influence your weight loss journey. Small changes - like swapping highly processed snacks for whole foods or building a mindful eating routine - can have a bigger impact than simply adding more workouts. Together, a well-fueled metabolism, thoughtful food choices, and sustainable habits create a powerful foundation for lasting results.

There are studies that show that eating snacks after 8 pm have a negative influence on your health and will make you gain weight. Your metabolism continues to work during the night while you are sleeping, although it continues at a reduced rate.

ZOE, a company specializing in personalized nutrition and health, explains that eating later in the evening is not ideal. According to them, our gut microbes undergo a significant transformation when we're not eating.

They compare this process to sending a cleaning crew to our gut. This crew works to clean our gut lining, making it work better. This nightly cleaning routine gets our digestive system ready for the next day, which helps our metabolism stay healthy.

While everything seems fine during the day, there are times in the evening when you're winding down and find yourself craving a snack. However, the options for snacks usually tend to lean toward unhealthy choices like chips, cheese crackers, or mayonnaise-laden foods. Consuming food before bedtime can lead to unwanted effects, such as acid reflux and elevated blood sugar levels.

Harvard Medical School found that eating later in the day can make you feel more hungry, burn fewer calories, and store more fat. Doing this a lot could make you gain weight. So, it's better not to make it a habit of having late dinners all the time. Even though having one occasionally is fine.

Metabolism is how your body turns food into energy, affecting how efficiently you burn calories and store fat. After 50, metabolism naturally slows due to changes in muscle mass and how your body responds to food.

This slowdown, combined with chronic inflammation, often leads to stubborn belly fat. The good news: you can support your metabolism and reduce inflammation through smart lifestyle choices.

Keep a healthy lifestyle: eat a balanced diet, move regularly with strength training, get enough sleep, and manage stress. These habits help your metabolism work efficiently and make losing belly fat more achievable - without extreme diets.

A balanced diet supports weight management and overall health through nutrient-rich foods and portion control. Focus on the three main nutrient sources - carbohydrates, protein, and fats - to maintain energy, stable blood sugar, and satiety.

HIIT OR NOT? Firstly, HIIT stands for High-intensity interval training.

High-intensity interval training involves short bursts of all-out effort, pushing the body to its limits, followed by short recovery periods. This cycle is repeated throughout the workout, creating a potent combination of cardiovascular and strength training elements.

There are targeted workouts for mature females, but there are different opinions by experts on how effective HIIT is.

According to Vince Sant, a fitness author, HIIT needs to be incorporated into your weight loss plan to enable losing weight, while Alex Neilan,sports dietician and accredited HCPC (the Health and Care Professional Council) is not in favour of HIIT.

It is acclaimed that HIIT training burns more fat at a higher rate and you gain an increased metabolism. Experts vary in their opinions regarding the duration of the elevated metabolism.

Moreover, consider the sustainability of your efforts. If you foresee maintaining your routine for only a brief period, perhaps 3-4 weeks or even 3 months, before feeling overwhelmed and disinterested, it might be more advantageous to adopt exercises that seamlessly integrate into your daily life for the long term.

You also have to take into consideration if it is feasible for you to do HIIT training and it is recommended to take medical advice if you are unsure if it is the right thing for you to undertake.

Instead of HIIT, try engaging in brisk walking and regular exercise routines, including some muscle strengthening and resistance training.  This can significantly impact your metabolism, providing greater benefits.

When you maintain a regular pattern of brisk walking or steady exercise, it effectively stimulates your metabolism, leading to improved calorie burning and overall energy expenditure.

If you prefer flexibility in your daily exercise routine, exploring YouTube workout videos could be beneficial.

Two specific content creators,  Petra Genco and Fabulous 50 offer a variety of free videos, ranging from 5 to 30 minutes, allowing you to choose your preferred duration. These videos can be played or downloaded without the need for any gym equipment.

Yes, even sleep plays a significant role in regulating metabolism. A lack of sleep or poor-quality sleep can affect various hormonal and metabolic processes in the body, potentially leading to alterations in appetite, energy expenditure, and weight management.

Ensuring an adequate amount of sleep is crucial for regulating stress hormones, promoting a healthy metabolism, and supporting overall well-being. Inadequate sleep has been connected to disturbances in metabolism.

Women over the age of 50 grappling with sleep challenges may encounter difficulties in preserving a healthy metabolic balance, potentially affecting their overall health. To learn more about improving your sleep naturally, check out our comprehensive guide on how to improve sleep naturally.

To ensure that you get a good sleep pattern, it works best if you go to bed and get up at the same time each day, even on the days you normally would sleep in.

For women over 50, effective weight loss isn’t about strict calorie counting or extreme diets. It’s about eating what your body needs, focusing on nutrient-rich whole foods, and supporting overall health - not depriving yourself or cutting out essential nutrients.

A slight calorie deficit can help, but it’s secondary to choosing foods that reduce inflammation, maintain muscle, and keep energy stable. Your body still needs carbohydrates - though not necessarily large amounts of starchy carbs like potatoes or white rice — along with protein and healthy fats to function properly.

If you’re like me - someone who loves good food and the occasional glass of wine - you can still embrace a healthier lifestyle without giving up what you enjoy.

It’s the small, consistent changes that make the difference: eating a balanced diet, choosing foods that reduce inflammation, moving your body regularly, prioritising sleep, and making time to relax.

Adding a few weights has been a positive boost, supporting strength, posture, and overall well-being.

Feeling good doesn’t always mean instant weight loss, but consistency pays off. Over time, this approach shapes your body, improves your appearance, and gently reduces belly fat - a true win-win.

It’s never too late to honour your body, question the myths, and choose foods and movement that make you feel alive - your best years are still ahead.