Senior working out on a treadmill to go from flabby to fit after 50

How To Go From Flabby To Fit After 50—With Simple Changes

Your fitness journey can start after 50 with these great tips & exercises

If you’re carrying a few extra pounds, you’re certainly not alone and it’s nothing to be ashamed about. That extra weight doesn’t have to be a lifetime companion. No matter your age you can start melting the pounds off—it’s just your approach that may change over the years. Here are simple changes you can make to your diet and exercises that can help you reach your fitness goals!

Get Fit With Diet Changes

Healthy food options for seniors

Your diet is likely the biggest reason you’re not seeing the change you would like to see in your body. A few changes can have a major impact as you go from flabby to fit after 50.

1. Increase Fiber Intake

Consider fiber your not-so-secret ingredient when it comes to getting a flatter tummy. Whether you’ve been good about getting a healthy amount of fiber in your diet your whole life, or you’re just learning of the benefits, extra fiber in your diet will help you feel full for longer. Which will help you last longer between meals. Plus, fiber-rich foods are packed with the nutrients you should be getting each day.

2. More Protein

Low protein foods don’t give your body that same satisfied feeling. Adding extra protein into your meals and snacks won’t just help you manage your appetite. Increased protein in your diet will also help with maintaining and growing muscles, as well as boost your metabolism—which will help increase weight loss. For some of the best sources of protein for older adults–click or tap here.

3. Calorie Deficit

A calorie deficit is when you plan to burn more calories than you take in throughout a day. An easy way to cut calories in your diet is to avoid snacking, especially those extra salty and sugary snacks. If you love the sweets, don’t worry. This isn’t all-or-nothing advice. In fact, trying to cut out your favourite treats entirely can often lead to giving up altogether—the goal, instead, is to cut back. So you can still enjoy a bowl of chips or that brownie you love, just do so in smaller quantities, less often & in moderation. 

Creating a calorie deficit will help avoid putting on new weight, and increase the impacts of weight loss exercises.

4. Stay Hydrated

Likely something you’ve been hearing for a long time, but staying hydrated can really make a big difference in helping you go from flabby to fit after 50. Staying hydrated helps decrease bloating, reduce constipation, and helps curb cravings. Since water has no calories you can drink as much as you’d like! For more information on the impacts of dehydration–click or tap here.

5. Avoid Sugar Filled Drinks & Snacks

You don’t have to give up your favourite sugary or salty snacks, but reducing how often is a great step to getting fit. Sodas, energy drinks, and alcohol, are just a few of the drinks filled with sugar and very little nutritional benefit. Similarly, chips, popcorn, jerky, fried foods, and other similar foods are packed with salt and fats that won’t help you get fit. We all know nothing goes better together than snacks and movies, just be sure to limit how much snacking you do. And check out this list of films great for older adults for your next movie night! (click or tap here)

The Benefits of Getting Fit After 50

Going from “flabby” to fit after 50 is easier than you think, and you’ll feel so much better for it. 

Dropping a few pounds can lead to…

  • An improved mood
  • More energy
  • Better heart & lung health
  • Increased confidence
  • Improved self image
  • Increased strength
  • Improved mobility
  • Increased endurance
  • An overall higher quality of life
  • Doing daily activities a lot easier
  • Feeling great about yourself!

There are a lot of ways to lose weight. Choosing any form of exercise will help you on your way. 

What Types Of Exercise Can Help You Manage Your Weight Over 50?

1. Cardio

Cardio is great for shedding pounds because it burns calories like crazy while you’re doing it, making it easier to lose weight. It also gets your heart pumping and metabolism going, which also helps burn fat even. Plus, it can be fun! Whether you’re walking, doing chair cardio exercises, or dancing, you’re not just losing weight—you’re boosting your heart health and feeling good doing it.

Check out why cardio is great for your heart health here.

2. Yoga

Yoga is also great for weight management because it combines physical activity with stress reduction, helping you slim down while finding your zen. It strengthens and tones your body, boosting metabolism without the high impact of other exercises. Plus, it’s super calming which may help reduce stress-related eating. Whether you’re in a downward dog or striking a warrior pose, you’re not just shaping up—you’re also chilling out and feeling great in your own skin.

Learn about the benefits of yoga and meditation (click or tap here)

3. Pilates

Pilates is another great way to tone up and trim down since it focuses on core strength, improving your posture and metabolism. It’s all about control and precision, which means you’re working those muscles deeply—great for a sleek physique. Plus, it’s low impact but seriously effective, so you feel stronger without the stress on your joints. Pilates is a type of strengthening exercise that focuses on postural alignment—which makes it great for weight loss as it’s similar to strength training (which we’ll get into next!)

Learn more about Pilates here.

4. Strength Training

Do NOT be scared of those words! Strength training can be very gentle—and it’s one of the BEST ways to manage your weight because it keeps you burning calories & fat long after you’re done your workout. Plus, the more muscle you gain the more it eats away at the fat—helping you slim down even more. On top of your weight loss goals, strength training also gives you back mobility, functional strength & makes everyday tasks easier. Now that’s a win!

Here are the top 5 reasons you should be strength training as you age (Click Or Tap Here To Read)

Gentle Exercises To Go From Flabby To Fit After 50

The key to going from flabby to fit after 50 is sticking to an exercise schedule. Even a moderate 30 minute workout twice a week will have a great effect. It’s important to keep in mind that the exercises you’re doing are lower impact and easier on the joints. Here are a few exercises aimed at helping you lose weight and get fit. 

Be sure to perform a light warm up (like marching in place for a few minutes) before getting into the exercises. Have a chair nearby for support if needed.

Repeater Knees

  • Standing up straight, holding on to the chair if needed, bring your knee up to hip level
  • Bring your foot down & back behind you
  • Repeat for 10 reps per side

Side Step Squats

  • Standing straight, step your right leg out
  • Squat down as low as comfortable
  • Stand up & bring your legs back together
  • Step your left leg out & squat down
  • Repeat for 10 reps per side

Boxing Punches

  • With or without light weights, step side to side continuously
  • As you move, punch out with your hands
  • Continue for 30 seconds

Modified Jumping Jacks

  • Stand straight with arms at your side
  • Step out with your left leg & lift your left arm
  • Bring your leg back in & arm back down
  • Repeat on your right side
  • Continue alternating sides for 30 seconds

Workout Recommendations

For more workouts that will help you lose weight be sure to check out these popular Better5 classes:

1. Weight Management for Older Adults

Burn fat, kickstart your metabolism & lose weight—without high intensity exercises

  • 7 Days Of Classes
  • 25 Minutes/Session
  • No Floorwork
  • Rated: Gentle / Easy

Get “Weight Management For Older Adults” now (Click Or Tap Here)

2. Gentle Chair Cardio

At last! Cardio you can do from a chair. This is one of the most gentle ways to get your heart rate up & start exercising—with zero impact on your joints.

  • 5 Days Of Classes
  • 25 Minutes/Session
  • No Floorwork
  • Rated: Gentle / Easy

Get “Gentle Chair Cardio” now (Click Or Tap Here)

3. Full Body Fitness & Strength For 55+

A step-by-step program that makes building strength truly achievable for older adults—so you can stop struggling with your everyday tasks.

  • 5 Days Of Classes
  • 20 Minutes/Session
  • Rated: Easy

Get “Full Body Fitness & Strength For 55+” now (Click Or Tap Here)

Going from flabby to fit after 50 is a matter of commitment and understanding the differences in your body. With gentler exercises that focus on cardio and strength training you’ll see the difference in no time. Get more ways to lose weight and start your fitness journey with Weight Management for Older Adults now!