A while back, I shared a post about my lovely friend Jan, who received a wonderful comment from a reader named Kelly. Her words struck a chord with so many women in our community:
“Jan looks fabulous, and she is a real inspiration to me…having just turned 51, I am struggling lately with what’s appropriate for my age…I don’t want to look too young nor too dowdy!
She has a fabulous figure – does she have to work hard at it (diet and exercise)? Any tips on that for we 50-plus gals? I think that’s part of my problem. Having gained some menopausal weight – about 20 lbs – my body feels really out of sync with how it’s put together now. Iām just wondering how other 50/60-plus ladies manage?!”
Kelly, you’re not alone and Janās response still holds beautifully today, so weāve refreshed it with a few modern updates.
Janās Updated Tips for Staying Healthy and Energised After 50
“As we get older, staying slim, supple and strong definitely takes a little more effort but itās not impossible, and the benefits go far beyond the scale.” – Jan
1. Move Your Body (But Make It Work for You)
Jan recommends dedicating at least 30 minutes a day to movement. It doesnāt have to be intense -something as simple as a brisk walk combined with some gentle stretches can make a big difference. Regular movement helps with:
- Boosting metabolism
- Improving circulation
- Supporting joint health
- Managing stress and mood
Jan is also returning to Pilates, which she finds incredibly effective for:
- Improving posture
- Strengthening core muscles
- Lengthening the torso (an area where many of us gain weight post-menopause)
Other great options to consider: yoga, resistance bands, or even dance classes that make you feel joyful!
2. Be Mindful With Food (Without Going to Extremes)
Jan shares that reducing meal portions, especially at dinner, has been key to managing her weight without feeling deprived. As our metabolism slows down, we simply donāt need the same volume of food we did in our 30s.
“I focus on eating mindfully, enjoying every bite, and not snacking between meals. Thatās made a huge difference for me.”
Some practical tips:
- Eat until youāre satisfied, not stuffed
- Emphasise protein and fibre to feel fuller longer
- Use smaller plates to naturally reduce portion sizes
3. Consider Cutting Back on Alcohol
Alcohol not only contributes empty calories but can also affect your skin and sleep quality. Jan suggests building in a few alcohol-free nights each week. Your body (and your skin) will thank you!
“Fewer drinks = better sleep, clearer skin, and a lighter feeling overall. Iāve really noticed the difference.”
4. Listen to Your Bodyās New Needs
Menopause can feel like a seismic shift and many women report feeling “out of sync” with their bodies afterward. Thatās totally normal. But itās also a sign to start tuning in:
- How does food make you feel?
- What kind of movement brings you joy?
- How much rest do you need to recover?
This is also where enclothed cognition comes into play – how we dress affects how we feel. Dressing in a way that flatters your evolving body shape and reflects your inner confidence can be transformative. (Thatās exactly what we explore in my 7 Steps to Style program.)
Letās Keep the Conversation Going
These are just a few of Janās realistic, sustainable strategies but I know many of you have your own wisdom to share too. Whatās helped you manage your health, energy, and confidence after 50?
Share your tips in the comments. Iād love to hear them!
Your friend is right! It it what it is, eating, weight, and over 50. I will never again weigh what I did in college, but I'm still hanging around a good BMI so I try not to miss my college thighs too much:).
A diet high in soluble fibre is also a good way to keep in shape.
Good topic! So true, that at this certain age, I too have to be extra careful with what, and how much I eat. I know, that when I have other things in my mind, I donĀ“t think so much about food. I also try to keep my menu simple. Exercise is great too, but I would have to do it nonstop in order to loose weight, so it is the intake of food that counts. I eat a lot of vegetables and fruits too.
Thank you, Jan and Imogene, for posting and answering my question…I do wholeheartedly agree with your advice! I know smaller portions, especially for dinner is key. And the walking half an hour a day. I live and work right near a shopping mall where a lot of people walk indoors before work, I have a co-worker who does that, she is 59 and looks great! It's being consistent with diet and exercise that is the key. I also have to realize at 51, I can't eat like I did at 21 or even 31 and also get by without exercising. Alas I had hoped I could! But discipline and self-control need to take over!
Thanks again, great advice I will take to heart!
PS, Imogen, I am sorry I spelled your name incorrectly in the first post!!
Great tips! I move for one hour a day: brisk walking or yoga. Avoid (most of time!) high calorie, low nutrition foods. Follow Weight Watchers guidelines re portion size. Allow myself to not eat everything friends or restaurants serve.
Also, don't forget flexibility, balance and bone density (weight bearing exercise and mental acuity. So many women are fixated on weight (especially 'the number') but ignore these essential dimensions of fitness.
I am in my late 40's and love to run, which helps, but I have also found that skipping alcohol several nights a week really helps. Everyone's body is different, but I think that even one glass of wine, beer or a cocktail really slows down my metabolism. Plus it's a lot easier to get up early and go for a run if I didn't have a glass of wine the night before.
Jan does look great. Really nice of Kelly to point that out and great of you, Imogen, to share her question with us. I look forward to reading all the tips.
xo
p.s. Peanut butter cups are not figure friendly no matter what lies they tell you, "I am so small. I can't hurt you. Just eat one."
Since weight control is on my topics list for two weeks hence, I thought I'd share what for me is the most successful way to keep in 30s shape. (I am 5' 8" and 134 pounds. That's five pounds over for me and I'm whittling away at it.) PORTION CONTROL. I am eating half of what I used to eat and not missing that second half of my food at all. In restaurants, I ask them to place half the serving in a doggie box before serving. I get weird looks but no one has yet refused. The other day, I ordered bananas flambe with ice cream for dessert and ate two mouthfuls. I really didn't feel I needed more. While I used to rely on exercise to keep my weight off, since meno, this no longer works for me.
I'm 46, and have definitely noticed that it takes far more effort to keep from gaining weight than it did when I was younger.
Personally, I found it helpful to really understand what really triggers gain for my own metabolism… in my case, carbs.
*sigh*
I can cheerfully pass up most desserts and sweets, but have to be REALLY vigilant about breads and pastas…
Knowledge IS power- in that everyone processes calories differently due to chemical/body type – and has absolutely been a boon to both my weight AND health…but it's not always… willpower when trying to balance a meal out with a lover, for example… š
I'm reminded of a Helen Gurley Brown quote:
[paraphrasing recklessly]
Reporter: What do you eat to stay so svelte at your age?
HGB: Depressingly little, my dear…
Ahhh, well, there ARE other trade-offs to being a "woman of a certain age"…
1) Eat more slowly. I had always scarfed down my food and as a result still felt hungry, so I kept eating and ate more at a meal than my husband, who is 6’6″ tall and weighed 220 lbs. when in the best shape of his life. It didn’t matter when I was younger, but this habit of eating quickly started to result in weight gain in my late 30s after five pregnancies. When I decided to try eating slowly, I ate a lot less and it wasn’t hard. I simply didn’t feel hungry for more. I was amazed at how well this trick worked for weight loss and for maintenance.
2) I agree with portion control. I limited my starchy carb portion to half my former portion and ate a lot of leafy greens instead of the whole portion. I felt terrible on a “low carb” type diet with no starchy carbs, so I still ate them, just in smaller amounts. The protein portion was also no larger than the palm of my hand. Things like snacky chips: I would take out a reasonable portion from the bag, put in a bowl, and put the bag away. Then I’d eat the serving slowly. It was still satisfying and I didn’t end up eating the entire bag without realizing it.
3) Cutting added/refined sugar way down always works for me. After two weeks, the cravings are gone and I now prefer my coffee with only milk added. This is a hard lifestyle change if one is used to consuming sugar multiple times per day, but it also made me feel a lot better, too. When actively losing weight, I allowed myself only a small amount of dark chocolate per day and a small portion of dessert on a special occasion (both of which I ate very slowly), but that was it. But this is very drastic and not needed to maintain a lower weight. But still, sugar consumption should still be an occasional thing, not multiple times a day.
4) I am on my feet lifting heavy children and chasing them a lot of the day. So I don’t do formal exercise other than this. But if one has a more sedentary lifestyle, such as sitting for work, then a 30 minute walk per day would be very helpful.
I’m pregnant again now over 40, so a lot of this does not apply to my current situation, but it will help me later when I want to lose all the baby weight after nursing and keep it off.
1) Cut the sugar. I eat very little… a bit of dark chocolate every day and a small portion of dessert about once per week. I drink my coffee with dairy free unsweetened milk only.
2) Cut the grains and starches way down. I canāt eat gluten, but I still eat rice, corn, and potatoes. These I eat only a 1/2 cup serving at lunch and supper. I do eat tortilla chips with salsa, but only 10 chips after Iāve put the bag away.
3) Eat lots of vegetables and a palm sized portion of chicken, fish, or pork. Eat some nuts and seeds in moderation. I canāt tolerate dairy, beans, eggs, or red meat, but those in moderation should be ok.
4) Eat more slowly. This helps me feel satisfied by my snack or meal and not reach for more.
Iām not yet menopausal (age 41), but this kind of diet kept my weight under control in my 6th pregnancy, which was an over 40 āgeriatric pregnancyā (yes, that is a medical term, lol!) and left me nice and slim after, even while nursing; when much younger, I gained a lot more while pregnant and held onto weight much longer. Now Iām the slimmest Iāve been since age 25 (first baby) and feel great! Moderation is key!!!
Ha, I forgot I had posted here before! Well, 1.5 years later my diet is still working!!!