Dieting after age 50 isn’t just about shedding pounds — it’s also about preserving and building strength. As we age, we naturally begin to lose muscle mass, a process called sarcopenia. This muscle loss can slow your metabolism, increase the risk of falls, and negatively impact bone health. That’s why adding or continuing strength training as part of your weight loss journey is essential.
One of the biggest benefits of maintaining or increasing muscle is that muscle burns more calories than fat, even at rest. So, the more lean muscle you have, the more efficient your body becomes at burning calories — which helps support long-term weight loss and weight maintenance.
Strength training, including bodyweight exercises, resistance bands, or weight lifting, also supports bone health. After 50, bone density naturally declines, especially in women. Regular resistance training helps strengthen bones and reduce the risk of osteoporosis.
If you're starting a new diet or exercise program, it's important to check with your doctor first, especially if you have underlying health concerns or haven’t been active recently.
Incorporating strength training just two to three times per week can make a significant difference. Pair it with a balanced, protein-rich diet, and you’ll not only lose weight but gain the strength and energy to enjoy life more fully in your 50s and beyond.