5 Strategies To Implement After You Hit 50

Joan has been walking 5 days per week, eating the same types of food and NOTHING on the scales is changing. So Joan walks more and starts to eat less, but still nothing is changing and she gets frustrated, the Christmas season is coming up and she’s got nothing to wear.

She’s lacking in confidence because her clothes are tighter than normal and feels desperate… Sound familiar?

According to the American Council on Exercise, your resting metabolic rate (the ability to burn calories while doing nothing) decreases by about 1 to 2% percent per decade, thanks to a decrease in the amount of muscle you carry around (muscle burns calories) and increased fat mass (which is metabolically inactive).

That’s annoying to read but the great news is that we can change this and YOU CAN GET RESULTS.

Do not think that just because you’ve hit 50, it’s all downhill. It’s not, in many ways, life BEGINS at 50.

But on to the results part…. Here are 5 simple strategies you can implement right away to get results and your body back:

Overhaul your diet
Your metabolism slowing down can mean that you’re burning about 250 fewer calories each day. If you continue to eat like you’re in your 30s—and don’t increase your exercise—you’ll gain weight, plain and simple.

Getting rid of  junk food in your diet and adding  loads of fruits, vegetables, and lean proteins can make cutting calories easier.

Lift weights

Once you hit 50, you’ve got about 20% less muscle mass than you did when you were 20. And because muscle is so metabolically active, muscle loss equals a slower metabolism.

That makes you much more likely to put on (and hold on to) extra pounds. But you can change and reverse all this by lifting weights… FACT. Get yourself a personal trainer or someone that can help you lift weights correctly.


Sticking to a consistent workout routine helps deal with stress. It is the number one healthy stress buster and will get you feeling amazing….quickly. Be consistent and you’ll soon grow to love it.

Interval Training
This is the number 1 fat burning exercise to do! Interval training is AMAZING for your metabolism and once you do this consistently, you’ll notice your stomach getting flatter too. Interval training is actually better for reducing stomach fat than sit-ups.

Push yourself in your sessions

It’s not enough to just turn up, open up a magazine and walk on the treadmill. For real results, you need to work hard and push yourself. Be held accountable by a personal trainer, friend or partner.. and SWEAT. If you do this, you’ll look better, feel better, and ooze with confidence!


To your success,

Jessica X

About the author 

Jessica Cooke

I love drinking coffee, and my favourite thing in life (apart from my family) is to help women to get fit and break free from unhealthy habits holding them back. (oh, and also I love playing with my two Miniature Schnauzers, Buster and Ozzy)

I’ve now supported over 6,779 women over 14 years in my Thrive Coaching Program get fit and break free from unhealthy habits!

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