How to Manage Your WEIGHT AFTER 50

Hoping to lose weight this year? 45 million Americans are right there with you. Here’s what you need to know to do it right.

Tempted to jump-start a new year by embarking on one of those “miracle” diets that are all over the news? Not so fast! Turns out that many fad diets eliminate entire food groups and skimp on nutrients necessary for good health. The trendy paleo diet, for instance, lacks whole grains, dairy and legumes, says Kate Patton, a registered dietitian with Cleveland Clinic’s Heart and Vascular Institute.

And because dietary needs— and the ability to utilize and absorb nutrients—change with age, it’s more important than ever to focus on a high-quality diet once you reach your 50s.

That doesn’t mean you can't lose weight if you’re over 50, says Scott Kahan, M.D., director of the National Center for Weight and Wellness in Washington, D.C. “On the contrary, one of the largest studies [of behavioral weight loss] showed that those over 50 and 60 were as successful as younger people.”

Along with exercise to boost your slowing metabolism (aim for 30 minutes of aerobic activity each day plus strength training to build muscle a couple times per week), consider these expert-approved diets.

Intermittent Fasting (I.F.)

More than 40 studies have found I.F. — restricting food consumption to certain hours or eating limited calories on certain days— effective for weight loss.

Health Perks: I.F. may increase muscle mass, boost metabolism and longevity, reduce blood pressure and help prevent heart conditions, some cancers and Type 2 diabetes. Research finds that I.F. causes your body to go into its fat stores for energy, and that it can also protect memory.

Tip: Fasting between 8 p.m. and lunch may be easiest for most people, since they're asleep part of the time.

DASH Diet

Designed to lower blood pressure by cutting sodium, DASH (Dietary Approaches to Stop Hypertension) emphasizes whole grains, low-fat dairy, fruits and vegetables and includes some fish, poultry, legumes, nuts and seeds.

Health Perks: It may help lower blood pressure and prevent osteoporosis, cancer, heart disease, stroke and diabetes.

Tip: If you miss salt, substitute with herbs and spices.

WW

Formerly known as Weight Watchers, the program, available online and in-person, assigns points to what you eat and drink based on age, height, weight and sex. You can shape and track your own diet. There are no “must-eat” foods, and no foods are forbidden.

Health Perks: The diet can help reduce blood pressure, stabilize blood sugar and meet important nutrient requirements by encouraging a wealth of fruits and vegetables, says Bonnie Taub-Dix, author of Read It Before You Eat It: Taking You From Label to Table.

Tip: Social support adds to long-term weight loss success, experts say.