Diet and Exercise for Weight Loss After 50: What Works

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Diet and exercise for weight loss after 50 work best as a pair. In trials of older adults, eating less drove most of the weight loss, and training helped protect muscle mass and health markers like physical function while the weight came off.

This guide covers what those trials found, who was actually studied, how much activity and protein the guidelines suggest, and what a realistic week can look like. It is one part of our wider guide to weight loss for men over 50.

This is general information, not medical advice. Talk with your doctor before you change your eating or start a new workout program, especially if you have a health condition, take medication or have kidney disease.

Table of Contents

Is diet or exercise more important for weight loss after 50?

For the number on the scale, eating carries more of the load. For muscle, strength and everyday function, training earns its place, and the two together beat either one alone. Here is the evidence behind that.

What did trials of older adults find?

The clearest test comes from a one year randomized trial by Villareal and colleagues in the New England Journal of Medicine. It enrolled 107 adults aged 65 or older who were obese and split them into four groups: control, diet, exercise, or diet plus exercise. Body weight fell by 10 percent in the diet group and 9 percent in the diet plus exercise group. It did not fall in the exercise only group or the control group, so the calories you cut matter more than the workouts for the scale.

Physical function told a different story. Scores on a standard physical performance test rose 21 percent in the diet plus exercise group, versus 12 percent for diet alone and 15 percent for exercise alone. The authors concluded that weight loss plus exercise improved physical function more than either one alone, which is a health benefit beyond the scale.

Keep the limits in mind. These were obese adults 65 and older, so they are not specific to men in their 50s.

Why does exercise alone lose so little weight?

Because the weight loss from exercise alone is modest. A review by Swift and colleagues concluded that, unless the total volume of aerobic training is very high, clinically significant weight loss is unlikely. Aerobic programs that match public health recommendations may produce up to about 2 kilograms (roughly 4 pounds) of weight loss, and the result varies a lot from person to person.

The American College of Sports Medicine reached a similar place in its position stand. Moderate-intensity activity of 150 to 250 minutes a week produced only modest weight loss, while amounts above 250 minutes a week were associated with clinically significant loss. The same document found that 150 to 250 minutes a week added to weight loss in studies that used moderate diet restriction, though not in studies that used severe restriction.

Swift’s review also makes a point worth keeping: training has health benefits even when the scale does not move.

How do diet and exercise work together for weight loss?

In the 2011 trial, diet plus exercise produced about the same weight loss as diet alone, with smaller losses of lean mass and hip bone density.

Does training protect muscle mass while you diet?

Yes, to a degree. In the 2011 trial above, lean body mass fell 3 percent in the combined group versus 5 percent in the diet only group, and hip bone density fell 1 percent versus 3 percent. Strength, balance and gait improved in the combined group.

You may have heard that about a quarter of any weight you lose is muscle and other lean tissue. A critical review by Heymsfield and colleagues examined that rule of thumb and noted that losses of lean tissue with dieting typically tend to be small. They also described ageing, inactivity and exercise as factors that change the picture. Treat the quarter figure as a rough guide, not a law.

Which type of exercise should you add to a diet?

A second Villareal trial, published in 2017, compared three exercise plans on top of a weight loss program in 160 obese older adults: aerobic training, resistance training, or both. Everyone in the exercise groups lost about 9 percent of body weight. Lean mass dropped 5 percent with aerobic training alone, 2 percent with resistance training and 3 percent with the combination. Hip bone density showed the same pattern.

The combined group improved physical function the most, with a 21 percent gain on the performance test, versus 14 percent for each single type. Strength rose 18 to 19 percent in the groups that included resistance training and only 4 percent with aerobic training alone. The trial also reported exercise related musculoskeletal injuries, so start gently and build up.

For the fat on your midsection in particular, see our guide on how to lose belly fat after 50.

How much exercise do you need for weight loss after 50?

The federal Physical Activity Guidelines for Americans set a baseline for adults: at least 150 to 300 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days each week. They also note that for older adults, physical activity lowers the risk of falls.

How much strength training should you do?

Two days a week is the guideline minimum for muscle strengthening. In the 2017 trial, the groups that included resistance training kept more lean mass and gained more strength than aerobic training alone, which is a good reason to treat those two days as non-negotiable while you diet.

A caution from the ACSM position stand: resistance training does not enhance weight loss, although it may increase fat-free mass and increase loss of fat mass. Lift for the muscle, and let your eating and calories handle most of the scale.

How much aerobic activity do you need?

The guideline range is 150 to 300 minutes of moderate-intensity activity a week. If weight loss is the goal, the ACSM numbers above suggest that more than 250 minutes a week was linked to clinically significant loss, while 150 to 250 minutes gave modest loss. Build up toward the range. You do not need to hit it in week one.

What should you eat for weight loss after 50?

Eat in a modest calorie deficit and protect your protein. Aim for steady eating you can repeat, since the trials covered here measured results over six months to a year.

For a walk through the numbers, see our guide to a calorie deficit for men over 50.

How much protein do you need when you are dieting?

The PROT-AGE Study Group, an international expert panel, recommends that adults over 65 average at least 1.0 to 1.2 grams of protein per kilogram of body weight per day, and at least 1.2 grams per kilogram for those who exercise. For a 90 kilogram man (about 200 pounds), 1.2 grams per kilogram works out to about 108 grams a day. That recommendation is for people over 65, so it is a reference point for a man at 50, not a prescription. The panel also noted an exception: people with severe kidney disease may need to limit protein.

My read: if you are lifting and eating in a deficit, aiming for the exercising range is a reasonable place to start, and your doctor can adjust it. For more detail, see our guide to how much protein men over 50 need.

How fast should you lose weight?

Slowly. The CDC says people who lose weight at about 1 to 2 pounds a week are more likely to keep it off. The Villareal trials were gradual too: about 9 or 10 percent of body weight over six months to a year, not a few weeks. For realistic timelines, see how long it takes to lose weight after 50.

What does a week of diet and exercise look like?

My suggestion is a simple template built from the guidelines above, to adapt with your doctor.

Strength training, 2 to 3 days: full-body sessions of squats or sit-to-stands, a push, a pull and a hinge. Two days meets the guideline.
Aerobic activity, building toward 150 minutes: spread across the week and built up gradually.
Protein at every meal: spread your daily target across breakfast, lunch and dinner instead of loading it all at night.
A modest deficit: aim for 1 to 2 pounds a week, not a crash diet.
Weekly check: track your weight trend, your waist and whether your lifts are going up. Strength that holds or rises is a good sign.

Can a meal delivery service help with weight loss after 50?

It can make the eating side easier if cooking and planning food are what trip you up, but it is a convenience, not a requirement. Healthy meals still depend on the portions and calories you choose. Nothing in the studies above tested a meal delivery brand, so this page makes no claim about results.

If you decide to try one, BistroMD describes itself on its site as a delivery service designed by dietitians. Its page lists over 150 chef-prepared meals across 7 or more specialized programs, and its meal cards show “30g+ Protein”. Check the plan, meal sizes and price on their page before you order, and tell your doctor if you have a medical condition. If you would rather cook, our weight loss meal prep guide covers the do-it-yourself route.

Where do sleep and stress fit in?

They are part of the picture, though not something this page can put a number on. The CDC lists good nutrition, regular physical activity, stress management and enough sleep as parts of a lifestyle that supports a healthy weight.

Who should check with a doctor first?

Anyone with a heart, kidney, blood sugar or joint condition, anyone who takes regular medication, and anyone who has been inactive for a long time. The trials above reported exercise related musculoskeletal injuries, and the protein guidance changes for severe kidney disease. A short conversation before you start is cheap insurance for your health.

What mistakes slow weight loss after 50?

Four patterns show up across the evidence.

Relying on exercise alone

In the 2011 trial, the exercise only group did not lose weight, and reviews find modest results unless activity volume is very high.

Cutting calories with no strength training

The diet only group lost more lean mass and bone density than the diet plus exercise group.

Skimping on protein

The PROT-AGE panel advises older adults who exercise to eat at least 1.2 grams of protein per kilogram of body weight a day.

Expecting a fast result

The trials took six months to a year to produce a 9 to 10 percent drop in body weight, and the CDC points to 1 to 2 pounds a week.

Frequently Asked Questions

Can you lose weight after 50 with exercise alone?

A little, but diet does the heavier lifting. In the 2011 trial of obese adults 65 and older, the exercise only group did not lose weight, while the diet groups lost about 10 percent of body weight.

Does strength training help weight loss after 50?

It helps protect muscle and strength while you lose weight, though it does not add much to the scale on its own. The ACSM says resistance training does not enhance weight loss but may increase fat-free mass.

How much protein should you eat when dieting after 50?

The PROT-AGE panel advises adults over 65 who exercise to eat at least 1.2 grams per kilogram of body weight a day, with an exception for severe kidney disease. Ask your doctor for a target that fits you.

Do you lose muscle when you lose weight after 50?

Some, yes. In the 2011 trial, lean body mass fell 5 percent with diet alone and 3 percent with diet plus exercise. Adding resistance training kept the loss smaller in the 2017 trial too.

How fast should you lose weight after 50?

The CDC says people who lose weight at about 1 to 2 pounds a week are more likely to keep it off. Slow and steady also leaves you the energy to train.

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