In this How to Lose Weight for Women Over 50 article, I’m going to teach you ten powerful ways to get motivated to lose weight especially if you have spent decades fighting the same pesky pounds. And don't worry if you're younger than 50 because the strategies work well at all ages.
We all want to live our happiest, healthiest life. That’s a fact. But sometimes life seems to stand in our way and we just get stuck. You are smart. And capable. And you know what you want, but finding the motivation to lose weight and embrace the ultimate goal of living healthier and happier can sometimes feel impossible and that sense of defeat, and the very real procrastination that accompanies it, is exactly what holds us back.
I’m going to give you ten simple, direct ways you can help motivate yourself to lose weight and live happier and healthier. Motivation isn't everything, but it can certainly help a lot!
But first let’s talk about the basics. I founded my company, Motivated Health, to help women lose weight in order to live their best lives, reduce their risk of osteoarthritis or make living with it all that much easier. My philosophy stems from my belief that truly good health depends on the power of three: mind, body, and soul. It’s simple really. Living healthier and happier depends on what you consume, what you do, and what you think.
And because I am all about keeping it simple, here are the three keys to motivating yourself: get positive, reward yourself, and find a friend.
Get Positive About Your Weight Loss Journey.
Many women over the age of 50 have a hard time getting over feeling negative when they look at their overweight bodies. That's the main reason why I wrote this How to Lose Weight for Women Over 50 article.
Is it even possible to lose weight once you reach 50 and beyond?
Start with getting positive about weight loss because attitude really is everything. Research shows that happiness increases productivity. Happy people are more successful. Believing in your ability to succeed motivates winning.
Let go of negativity and stop being so hard on yourself. Celebrate your wins. Smile, laugh, cheer! Nothing is more motivating than progress. You’ve got to be your own best cheerleader when you’re on a weight loss journey.
Try thinking of losing weight as a game. Everyday you’re dealing with players and strategies for winning. Lighten up and enjoy the process. Games are fun and life should be too.
Positive energy makes you open to possibility. It allows you to embrace opportunity. Truthfully, failure is an inevitable part of living but having a positive outlook can help you turn negative experiences into learning opportunities. So often we miss a chance to succeed because the situation doesn’t look the way we expected it to. I once had a mentor that would always say, “Mistakes are just a new way to get there.”
Seeing the up side is key to motivating yourself to lose weight and to move one step closer to the happy, healthy life you deserve. So get started by getting positive! Remember 50 is the new 30 and 60 is the new 40! We women rock as we reach our years of wisdom and full potential.
Reward Yourself for Healthy Living Over the Age of 50.
75% of what we do is motivated by the promise of rewards. Surprised? Research shows that three-quarters of why we do things is based on rewards because rewards feel good. Rewards account for 75% of personal motivation toward accomplishment. This is particularly important in weight loss and it’s important to find non-food rewards so you don’t undo all your progress while celebrating.
I’m not talking about prizes here, though I happen to be a big believer in prizes. There is nothing wrong with promising yourself a trip to an exotic island, a new pair of shoes, or a fun night out with your friends once you reach a milestone or your goal. However, rewards don’t need to be big or even special to motivate you. They only need to be enjoyable. If it makes you happy then it’s a reward!
Dinner with your partner, a walk with your dog, a relaxing bath, an hour with a good book, time to journal…all of these things are rewards. And they are already available to you.
I think that’s a real key. Recognise the little blessings in your life and use them to motivate yourself. Practicing gratitude will help you find the rewards in your life. Then you can use those rewards to grow your happy, healthy life.
Find a Weight Loss Buddy.
Support is essential to motivation. We all want to be self sufficient but the truth is that nothing can replace the support, encouragement, and accountability we get from our friends. Support motivates. It’s as simple as that.
Surround yourself with people who are doing or trying to do what you are doing and it gets a whole lot easier to stay on track. People join groups that are focused on change because being surrounded by people with a common goal makes attaining that goal seem a lot more possible.
Have you ever thought, “I should be able to lose weight on my own” or “If I only had more willpower, I could reach my weight loss goal”? I tried to lose weight many times on my own, but when I finally acknowledged I needed help it became easier and I made lifelong friends during my 48 pound weight loss journey.
That’s why I created the group 'The Path To Permanent Weight Loss' so that like-minded women, focused on weight loss and living a happier, healthier life, could network with me and with each other. Having a support system really is a game changer.
Who you associate with helps determine who you want to become. If you’re looking to lose weight and live healthier, then choose friends who are trying to eat well, exercise, and take care of themselves too. Surrounding yourself with other healthy people is probably the strongest and most straightforward path to changing your own habits. This is called “the science of friendship.”
Research proves that over time you develop the eating, health, and work habits of the people around you. That means if you choose high energy, healthy, successful, happy friends, you’re more likely to lose weight and live healthier and happier too. So get yourself some quality friends and start working toward your best self!
Now that you’ve got positive, inventoried your rewards, and found some awesome friends, here are those Ten Ways Women Over 50 Get Motivated to Lose Weight.
1. Ditch Refined Sugar to Speed Up Weight Loss Once You Reach the Age of 50.
We all know that sugar is horrible for our waistlines but studies show it’s even worse for our brains. The ugly truth is that refined sugar is devoid of vitamins, minerals, and nutrients that can eat away at your health. That's why it's the number one tip in this How To Lose Weight for Women Over 50 Guide. Saying that, whatever age you are, I'd consider ditching or at least reducing your intake of refined sugars...the younger the better!
Here are some of the reasons to ditch refined sugar: It impacts your immunity. It can rob your bones of minerals. It provides empty calories that show up on the scale. It contributes to obesity. It rots your teeth. It promotes wrinkling. It steals your energy. It may be implicated in certain cancers. It can impact eyesight. It contributes to diabetes and insulin resistance. It contributes to heart disease. It’s almost as addictive as drugs like cocaine are. The list goes on.
I loved sugar! There’s no arguing that fact. Up until my early thirties, I was eating a cup of pick n' mix or a bag of Haribo Tangfastics almost every week and I justified this indulgence by drinking Diet Pepsi. How did that work out for me? Not so well as my energy levels were all over the place! I've also switched to water and feel so much better!
The only thing sugar has going for it is that you like the taste, and a very short-lived burst of energy, but when you weigh that against your health, is it really worth it? I decided daily consumption of sugar was no longer worth it and this was the first step in my successful healthy weight journey. I didn’t give it up altogether because we all know perfection doesn’t work. I keep my refined sugar intake to a minimum and use it as a planned indulgence rather than a daily thing, and it makes it so much more enjoyable. I love a good desert when we go out for dinner or an ice-cream at the beach! I plan it and allow myself to enjoy it 100%, no guilt.
2. Fuel for Weight Loss - Don't Forget Protein.
Did you know that we need more protein as we age? It’s true. The recommended dietary allowance of protein is 0.8 grams of protein per kilogram of weight. But if you’re over 65, this may go up to 1.0 - 1.2 grams, or more according to some experts. Also, it is often recommended to consume more protein when losing when losing weight, often 28-35% of daily food intake, and this is something I can discuss with clients if they're keen to keep an eye on their protein consumption on their healthy weight journey.
Many researchers encourage eating a good portion of protein at breakfast to kickstart your day and give you the mental and physical motivation to tackle the tasks in front of you.
Foods high in protein fill you up longer than other foods because it takes the stomach longer to break them down. Protein also doesn’t mess with your blood-sugar levels so you don’t get cravings and hunger spikes. Protein will keep you safe from the carbohydrate cravings that kill most healthy breakfasts. Eating eggs, or egg whites, and lean meats or drinking protein-filled smoothies for breakfast will help you avoid bagels, toast, and that danish pastry. I often opt for full fat natural yoghurt with berries/fruit and flaxseed, which is so tasty and way more filling than my previous go-to of cornflakes!
3. Go Media Free For a Day.
Consumption isn’t only about what you put in your body. It’s also about what you put in your brain. If you’re over 50, then you probably yearn for the days of quiet solitude without the noise of the internet.
We receive a near constant onslaught of images and ideas from our phones and computers. They fill up our brain and crowd out other thoughts—important thoughts, like dreams, hopes, and aspirations. And those bits are really the core of who you are.
Don’t let news updates and scraps of unimportant information clutter your brain because this can negatively impact your weight loss goals. I am much happier since giving up watching the news years ago. Try it!
At least once a week, ditch your social media and consume only things that are good for you. Read a book or an article on good health or making positive changes in your life. Fill your head with good stuff the same way you fill your body with good stuff. All of that real, encouraging, uplifting info will help motivate you to be the person you want to be. What you put in determines what you get out.
4. Increase Your Weight Loss by Tracking a Healthy Habit.
Performance improves when you measure it. Just by recording your effort you increase the likelihood that you will succeed at weight loss. Fabulous!
The problem is that as simple as it sounds, tracking is difficult. If you’ve ever tried to keep a food diary for more than two days you know how easy it is to get sidetracked. However, research has shown again and again that when you track a behavior it improves drastically.
We all know that tracking your food can help you lose weight. When you keep a detailed record of what you eat, you’ll find hidden calories, patterns of consumption, and be able to pat yourself on the back for a day well done.
I tracked my calories in and calories out with the accuracy of a pedantic tax accountant. This tracking helped me make adjustments when I hit a plateau. Thanks to my food journal, I was able to see that I actually needed to eat more calories rather than less calories. Had I not had an accurate record, I would have made the mistake of eating even less calories, feeling deprived, and ditching all hopes of losing weight.
I encourage my clients to know exactly what and how much they’re eating, at least to start with and if it's something that isn't triggering, but tracking can be a real pain. So if you can’t imagine logging every bite, lick or sip into a tracker like MyFitnessPal, then pull out your camera instead.
Taking a picture of everything you eat is a fun alternative to writing it all down which can feel like a chore. In all likelihood you’ve already got your phone in your hand. Taking the time to snap a photo will give you a minute to think over your choice and an honest record of everything you ate.
Keeping track of how you’re doing, whether it’s a weekly weigh in or a daily food log, will motivate you to keep making the smart decisions, especially when you'll be discussing it with your coach or accountability partner later! This will help you gain your happiest, healthiest life.
5. Sleep at Least Seven Hours Each Night for Consistent Weight Loss.
A whopping 40% of adults in the UK suffer with sleep problems and don't get the recommended seven to nine hours of sleep per night.
Sleep is the first thing most of us give up when life gets too hectic. Deadlines and family demands have us setting the alarm clock earlier and earlier or staying up all night trying to “get it done.”
But getting seven to nine hours of good sleep will give you the energy you need to perform more efficiently, make healthier choices and lose weight. You might just find that you actually get more done when you get more sleep.
Healthy sleep habits are linked to: increased memory, longevity, better creativity, more focus, lower stress, decreased depression, less fat and increased muscle mass. That’s because sleep regulates hormones and hormones have EVERYTHING to do with health.
Have you ever noticed that some of your worst eating choices happen in the wee hours? Why? Your body is trying to substitute sugar and caffeine for rest. And how much easier is it to cook a healthy meal and go to the gym when you feel well rested?
Restore your body and your mind with good sleep and you’ll be so much more motivated to lose weight and live well.
6. Unclutter Your Life.
Getting rid of the junk that you don’t want or need is incredibly motivating and satisfying. It’s easy to feel smothered by all of the underused resources in our lives. When you let go of the clutter, you make room for more energy and you can use that energy to change your life.
Studies show that people are more productive when they keep a clean desk. People are also more motivated to cook healthy meals in a clean kitchen. Clutter doesn’t just affect our environment, it affects our motivation and our mental state. The weight of all that “stuff” prevents us from performing optimally.
When I sat down to write articles like this How to Lose Weight for Women Over 50 Guide, I needed a clean workspace. Otherwise the clutter gives me an excuse (hello procrastination) to do anything but write!
So clear out your closets, clear out your mind, and pave the way for permanent weight loss.
7. Do Something Kind for Someone Else Every Day.
Helping others is one of the great joys in life. And the fact is, if we’re too busy to lend a hand, chances are that we aren’t living up to our potential.
Helping others allows us to connect with the people around us and shows us different sides of ourselves. It reminds us of what really matters and refocuses our energy on the greater good. It almost always changes our opinion of ourselves for the better.
That’s because, when we use our talents and resources for the benefit of others, we are able to see ourselves in a different light. It lets us appreciate both what we have and what we are capable of doing, both of which are powerful motivators.
Do you have a friend who is struggling with her weight? Then give her a free gift by sharing this How to Lose Weight for Women Over 50 Guide. You can compare notes and support each other with each of these ten strategies.
8. Make Friends with Five People Who Inspire You to Lose Weight.
The people you surround yourself with define you. Your mum probably told you, “You will be judged by the company you keep.” And even as an adult that rings true.
If you choose hardworking, motivated friends who are trying to better themselves and their lives, chances are that’s where you will put your energy too.
“You are the average of the five people
you spend the most time with.” —Jim Rohn
Look at the company you keep. Do your friends build you up? Do they motivate you to be your best self? Do they bring out the best in you? Do they encourage you to make healthier choices? Do they support your weight loss journey?
If you find yourself surrounded by people who are lazy and drain your energy or who gossip, compete, and criticise, perhaps it’s time to move on. It’s ok to love those people but take the opportunity to look around and choose five people you admire to add to your social circle. What about them inspires you? Ask them questions and learn from them.
Use your friends’ gifts to motivate your weight loss success. Open up a great discussion by talking about each of the points in this How to Lose Weight for Women Over 50 guide.
9. Do Something That Scares You Every Day.
It has been said that twenty seconds of fear is all you need. If you are willing to confront fear for twenty seconds every day, you can change your life. So how does fear stop you?
If you take twenty seconds to make that phone call, ask that question, walk into that exercise class, post that picture, or share that dream, you’ll find that the anticipation was a lot more painful than the act itself.
Nike’s slogan is “Just do it.” for a reason. Just letting go of the fear that’s stopping you is half the battle.
Most of the time, when you step out of your comfort zone you aren’t actually entering a dangerous situation. You’re stretching yourself. You’re growing. And that’s how you gain health and happiness.
Fear can motivate you. I challenge you to post your weight loss goals on Facebook or other social media. As scary as this may be, you’ll be surprised with all the support you receive in return.
10. Reflect on Your Blessings Every Day.
Gratitude changes everything. It is the root of the abundant mindset. When you adopt a grateful attitude you open yourself up to unlimited opportunity.
While defeat limits growth, gratitude uncorks it. Every time we reflect on our blessings we create a more fertile environment for a healthier, happier life. Positive things happen for positive people.
Rather than view your weight loss goal as a path paved with deprivation, be grateful for all the healthy foods you have available. Reflect on the incredible gift of health you are bestowing upon yourself with every healthy bite you take. This simple mindset shift will dramatically improve your outlook and improve your chances of success.
Each year, I complete a year-end review which begins with gratitude. Step one begins with digesting the achievements of the past year, however small, because if you don’t acknowledge your wins, then you can’t build upon them.
Let your gratitude for the blessings in your life motivate you to lose weight and be your best self.
Conclusion…
You deserve to lose weight and live your happiest, healthiest life.
You deserve a life that is abundant and joyful.
You deserve to love yourself.
There are hundreds of ways to find your motivation. Write a “To do list.” Change your posture. Pursue your passion. Marry your best friend (it worked for me!). Take responsibility for your choices. Break big goals into baby steps. Be truthful with yourself. Plan indulgences. Raise your standards. Take a break.
Don’t be afraid to find what works for you. It could be as simple as creating a vision board to keep all your weight loss and other goals at the front of your mind. I like to keep inspirational quotes and goal photos as a collage on my computer desktop. Every time I walk into my office and sit down (or stand up) at my computer, I am reminded of what I want and it motivates me to keep moving forward.
Use the ten suggestions in this How to Lose Weight for Women Over 50 guide to start optimising your potential. Life is a brief, beautiful journey. If you fill your days with what you love and use your energy, all of it, mental, physical and spiritual, to motivate your success, you can lose weight and will win the happy, healthy life you deserve.
Please note: This article is intended to be for educational purposes only, and does not constitute medical advice or replace professional assessment or personalised advice.
I do not hold responsibility for the information on any links to external websites within this article and information within these links/websites may change at any time or no longer be accessible. Any website pages/links added are also for education purposes only.
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