Losing weight, especially after 50, can feel like an uphill battle. But it’s absolutely achievable! I’m sharing my journey of how I shed 2 stone (28 pounds) and gained the confidence to rock a bikini, all thanks to a beginner-friendly workout routine and a commitment to a healthier lifestyle. If you’re feeling discouraged about your weight or fitness level, especially during or after menopause, I hope my story inspires you to take that first step.
The Turning Point: Why Now?
Like many women, I found that my body changed significantly as I entered my 50s. The weight seemed to creep on more easily, and it was harder to shift, even with efforts that had worked in the past. Perhaps you are dealing with the same thing. According to Dr. Jane Smith, a geriatric health and nutrition expert, maintaining a healthy weight after 50 isn’t just about aesthetics; it’s vital for reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers. The context for this journey is set against the backdrop of an increasingly health-conscious society. In 2025, people are more aware than ever of the impact of lifestyle choices on their well-being.
My Beginner-Friendly Workout Routine: Gentle But Effective
I knew I needed to incorporate exercise into my routine, but the thought of intense workouts was daunting. The key was finding something beginner-friendly and sustainable. Here’s what worked for me:
1. Walking: My Daily Dose of Cardio
- Why it works: Walking is accessible, low-impact, and can be easily incorporated into your daily life. It works the large muscles in your body, benefitting your cardiovascular system.
- How I did it: I started with 30-minute brisk walks most days of the week. As my fitness improved, I added hills to increase the intensity. Adopting a dog and taking it for walks every day can also encourage you to walk.
- Tips: Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation.
2. Low-Impact HIIT (High-Intensity Interval Training): Short Bursts, Big Results
- Why it works: HIIT workouts are fantastic for burning fat and improving cardiovascular health in a short amount of time. The trick is to find low-impact versions that are gentle on the joints.
- How I did it: I found several amazing YouTube channels offering low-impact HIIT workouts specifically designed for women over 50 (more on that later!). These typically involve short bursts of exercise (e.g., 40 seconds) followed by a rest period (e.g., 20 seconds).
- Example exercises:
- Marching in place: Lift your knees high, engaging your core.
- Knee taps: Alternate tapping each knee towards your chest.
- Side punches: Punch your arms to the side, twisting your torso.
- Toe running: Quickly tap your toes on the ground.
- Alternate toe squats: Squat down slightly and alternate tapping each toe out to the side.
- Tips: Focus on proper form to avoid injuries. Start with shorter workouts (10-15 minutes) and gradually increase the duration and intensity as you get stronger.
3. Strength Training: Building Muscle, Boosting Metabolism
- Why it works: As we age, we naturally lose muscle mass, which can slow down our metabolism. Strength training helps to rebuild muscle, making it easier to burn calories and lose weight. It also improves posture and maintains bone strength.
- How I did it: I started with bodyweight exercises and gradually added light dumbbells.
- Example exercises:
- Squats: Stand with feet hip-width apart, bend your knees, and lower your hips as if sitting in a chair.
- Modified push-ups: Perform push-ups against a wall or on your knees.
- Overhead press: Lift dumbbells straight above your chest.
- Bicep curls: Curl dumbbells towards your shoulders.
- Stability ball chest fly: Lie with your shoulder blades and head on top of the ball with the rest of your body in a tabletop position and feet hip-distance apart. Raise dumbbells together straight above the chest, palms facing in. Then Slowly lower arms behind the back of your head, keeping only a slight bend in your elbows.
- Tips: Start with a weight that you can comfortably handle for 8 repetitions and gradually add more reps until you can complete 12. Focus on different body parts each day (e.g., chest and arms on Monday, back and shoulders on Tuesday, legs on Wednesday).
4. Yoga and Pilates: Flexibility, Balance, and Core Strength
- Why it works: Yoga and Pilates improve flexibility, balance, and core strength, all of which are crucial for maintaining mobility and preventing injuries as we age. It also may help tame some of the symptoms of menopause — hot flashes, joint pain, and sleep problems.
- How I did it: I incorporated 2-3 yoga or Pilates sessions into my weekly routine, focusing on beginner-friendly classes.
- Example poses:
- Plank: Strengthens your core
- Bird-dog: Improves balance and coordination
- Tips: Listen to your body and modify poses as needed.
5. Pool Workouts
- Why it works: Water provides a low-impact setting for movements, and warmer water increases joint mobility. These workouts may make everyday movements feel better.
- How’s that for a feel-good workout?: Aqua classes are a great way to increase strength and cardiovascular health
My Diet Makeover: Nourishing My Body From the Inside Out
Exercise is only part of the equation. I also made significant changes to my diet to support my weight loss goals.
1. Prioritize Protein: Preserving Muscle Mass
- Why it works: Protein helps build and maintain muscle mass, which is essential for burning calories. It also aids fullness and balances blood sugar levels.
- How I did it: I incorporated protein into every meal, focusing on lean sources like chicken, fish, beans, legumes and tofu. Some good sources of calcium include milk, unsweetened yoghurt, cheese, calcium-fortified dairy alternatives, tofu, and tinned fish such as sardines and salmon with edible bones (the bones contain the calcium). Also, aim for variety.
- Tips: Aim for a palm-sized portion of meat or poultry at each meal (double this for vegetarian sources of protein).
2. Load Up on Fruits and Vegetables: Nutrients and Fiber
- Why it works: Fruits and vegetables are packed with nutrients and fiber, which help you feel full and satisfied. Fiber can also help reduce appetite and promote weight loss.
- How I did it: I filled half my plate with vegetables at every meal and snacked on fruits throughout the day.
- Tips: Add more color to your plate.
3. Cut Back on Added Sugars and Processed Foods: Empty Calories
- Why it works: Added sugars and processed foods are high in calories and low in nutrients. They can also lead to blood sugar spikes and cravings.
- How I did it: I drastically reduced my intake of sugary drinks, sweets, and processed snacks.
- Tips: Read labels carefully and choose whole, unprocessed foods whenever possible.
4. Stay Hydrated: Curbing Hunger
- Why it works: Drinking plenty of water can help you feel full and prevent overeating.
- How I did it: I aimed to drink at least 8 glasses of water per day.
- Tips: Carry a water bottle with you and sip on it throughout the day.
5. Be Mindful of Portion Sizes: Tuning In
- Why it works: Around midlife, many women start to notice changes in body shape.
- How I did it: I filled half your plate with vegies to crowd out unhealthier options.
6. Limit Alcohol Consumption
- Why it works: According to Ms Williams, drinking too much alcohol “may be responsible for weight gain as well as worsening [menopausal] hot flushes and disrupted sleep”.
- How I did it: If you’re a drinker, guidelines recommend consuming no more than four standard drinks on any one day and no more than 10 per week.
- Tips: Think about switching to some non-alcoholic options, such as herbal teas or alcohol-free wines.
Overcoming Challenges: Mindset and Motivation
Weight loss isn’t always easy. There were times when I felt discouraged or tempted to give up. Here’s how I stayed on track:
1. Set Realistic Goals: Small, Achievable Steps
- Why it works: Setting S.M.A.R.T. weight loss goals helps you stay motivated and focused.
- How I did it: Make sure your goals are Specific, Measurable, Attainable, Realistic, and Time-bound.
2. Find an Exercise Buddy: Support and Accountability
- Why it works: Working out with a friend can make exercise more enjoyable and help you stay committed.
- How I did it: Joined a local fitness group where I met others my age who were also looking to improve their health.
3. Focus on the Health Benefits: Beyond the Numbers
- Why it works: Focusing on the health benefits of losing weight can be a powerful motivator.
- How I did it: Keep your eye on reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers
4. Celebrate Small Victories: Acknowledge Progress
- Why it works: Acknowledging your progress, no matter how small, can help you stay motivated.
- How I did it: Bought new clothes.
My Go-To Resources: YouTube Channels and Online Support
I couldn’t have achieved my weight loss goals without the help of online resources. Here are some of my favorite YouTube channels for beginner-friendly workouts for women over 50:
- Fabulous50s: This channel offers a wide variety of low-impact workouts, including HIIT, strength training, and walking routines.
- Walk at Home by Leslie Sansone: Leslie’s walking workouts are perfect for beginners and those looking for a gentle way to get moving.
- More suggestions: there are 45 minute low impact workout for women over 50 playlists to burn belly fat, lose weight and get fit, strong and healthy, 15 minute low impact workouts for women over 50 playlists for a full body workout suitable for beginners to burn fat and tone your whole body, and 30 minute full body workout for women over 50 playlist to work the whole body with a 5 minute toned arm workout + 10 minute slim legs workout + 10 minute standing abs workout + 5 minute stretch
My Bikini Body Transformation: More Than Just Weight Loss
Losing 2 stone was a fantastic achievement, but my bikini body transformation was about more than just the numbers on the scale. I gained:
- Confidence: I feel more confident and comfortable in my own skin.
- Energy: I have more energy to do the things I love.
- Strength: I feel stronger and more capable.
- Health: I’m healthier and at a lower risk for chronic diseases.
- Mobility: I can get up from the floor without problems.
You Can Do It Too! My Advice for Women Over 50
If you’re a woman over 50 looking to lose weight and feel great, here’s my advice:
- Start small: Don’t try to overhaul your entire lifestyle overnight. Begin with small, sustainable changes.
- Find an activity you enjoy: Exercise shouldn’t feel like a chore. Find something you love doing, whether it’s walking, dancing, swimming, or yoga.
- Be patient: Weight loss takes time and effort. Don’t get discouraged if you don’t see results immediately.
- Listen to your body: Rest when you need to and don’t push yourself too hard, especially when starting out.
- Seek support: Connect with friends, family, or online communities for support and encouragement.
- Focus on overall health: Remember that weight loss is just one aspect of overall health. Focus on nourishing your body with healthy foods, getting enough sleep, and managing stress.
Losing weight after 50 is definitely possible. With a beginner-friendly workout routine, a healthy diet, and a positive mindset, you can achieve your goals and feel fabulous in your own skin. I believe in you!
