But You Can Still Reclaim Your Strength and Vitality
Every mom knows how hard it can be to prioritize herself while managing a family, work, and daily responsibilities. Whether you’re chasing after toddlers or guiding your older kids through school and activities, taking care of your own health often takes a backseat. And if you’re over 50, you may have noticed that weight loss feels even more challenging than before. But here’s the truth—you’re not stuck, and you’re not alone. Your body is still capable of strength, energy, and vitality with the right strategies and mindset.
I know firsthand that as a mother, you juggle so much—caring for your children, managing your household, and trying to take care of yourself. If you're a postpartum mom, you may be dealing with leaky bladders, persistent pain, or weakened core strength. All of this makes losing weight over 50 seem even more challenging. But I want you to know, you’ve got this! It might take time, and the process may feel slow, but with love and care for yourself, weight loss—and more importantly, your health and wellness—are within your reach.
Here’s a guide to answer the questions I often hear from moms like you, who are balancing everything while taking steps to reclaim their health.
Why Is It So Hard to Lose Weight Over 50?
As we age, our bodies change, and this often means we lose muscle mass and have less energy. As a busy mom—whether you have a toddler or older kids—your time for self-care might feel limited. And if you’ve had children, you might also be dealing with the aftermath of childbirth, including weakened core muscles and pelvic health challenges. These things can make losing weight feel like an uphill battle, but it’s important to remember that your body is capable of incredible things. With the right approach, we can shift your focus from the frustrations to strategies that honor your body’s needs.
How Many Calories Should the Average Woman Over 50 Eat?
After 50, our metabolism naturally slows down, and this can make weight loss harder, especially if you’ve been managing persistent pain or dealing with a leaky bladder. However, don't worry—you don’t have to face this alone. On average, women in their 50s need around 1600 to 2200 calories a day to maintain weight, depending on your activity level.
If your goal is weight loss, aim for a slight calorie deficit. I recommend focusing on making small, sustainable changes to your diet that nourish both your body and your core strength. Remember, you don’t have to restrict yourself drastically. Eating wholesome, nutrient-dense foods will support your energy and your pelvic health at the same time.
How Can I Boost My Metabolism Over 50?
The good news? Strength training is one of the best things you can do for your body, especially as a mom. Your body naturally loses muscle mass over time, which means your metabolism can slow down. But strength training helps rebuild those muscles, boosts your metabolism, and improves your core strength—which is so important if you're managing pelvic health issues like leaky bladders. Simple, gentle exercises like squats, lunges, and planks can have a lasting positive impact on both your metabolism and your strength.
What Are the Best Exercises for Women Over 50?
When you're a mom with children ranging from toddlers to 10 years old, it can be difficult to find time to exercise. But you deserve to feel strong, empowered, and capable in your body again. The best exercise is the one that makes you feel happy and energized. Even short bursts of activity can make a difference!
Start with low-impact exercises that feel good, like walking, swimming, or yoga. Add strength training 2-3 times a week to support muscle building and improve your posture and core stability. If you’re struggling with pelvic health issues, exercises like pelvic tilts, bridges, and gentle squats can help rebuild your core and prevent further leaks.
What Foods Will Help Me Lose Weight Over 50?
I know that feeding your family healthy meals is a priority, but don't forget about yourself. Whole, unprocessed foods are your best friend on this journey. Focus on nourishing foods like fresh vegetables, lean proteins (grilled chicken, fish, or plant-based proteins like beans and lentils), and healthy fats (like avocado and olive oil). Adding fiber-rich foods like quinoa, sweet potatoes, and fresh fruit will help you feel full and energized.
When you fuel your body with wholesome, nutrient-packed foods, you’ll see your strength improve, your energy levels rise, and even your pelvic health get better. Healthy eating is key to managing both weight and pain.
How Do Hormones Affect Weight Loss?
Hormones play a huge role in weight management, especially for moms who are postpartum and navigating hormone fluctuations. After childbirth, you might notice things like leaky bladders, pelvic discomfort, and even mood swings. These hormonal changes can make weight loss harder, but they’re not the end of the road.
It’s important to manage stress because stress hormones like cortisol can contribute to weight gain and muscle loss. Focus on stress-reduction techniques like meditation, deep breathing, or even a short walk while your kids are napping. Taking small moments for yourself will help you get back on track.
What Are the Best Weight Loss Tips for Women Over 50?
Here’s how to get started on a balanced, achievable path to weight loss and wellness:
-
Focus on strength training to rebuild muscle and strengthen your core.
-
Eat clean, wholesome foods that nourish both your body and your pelvic health.
-
Manage your stress to keep hormones balanced and reduce cravings.
-
Be kind to yourself—postpartum healing takes time, and so does weight loss. Patience and consistency are key.
Starting soon, I’ll be hosting regular Facebook Live sessions where I’ll share even more tips and actionable strategies for moms like you to feel stronger, healthier, and more empowered. Stay tuned for updates!
🌸HNG WOMEN'S PHYSIO & WELLNESS🌸
Take the Next Step in Your Postpartum Journey,📅 Book YOUR FREE Pelvic Vitality Intro Session
💡And For expert tips and resources on postpartum health, Register for the Move & Flourish from Postpartum to Perimenopause FREE 5-day Challenge
Also, grab our Wellness Essentials to get started—and enjoy special offers!🛍️🌿