Mintfit Blog

The Secret to Fat Loss in Your 50s


Why does it seem so much harder to lose weight once you hit 50?

Does the body just turn off its fat furnace?

Must you restrict yourself to no end just to lose one pound?


Most people see aging as an inevitable decline into dysfunction, but age really is just a number.

If you do the right things, you CAN lose weight in your 50s or 60s, you just have to know how to approach it.

Fat Loss Over 50


Now, I want to be clear, if you are someone who feels like it’s impossible to lose weight, it WILL take longer than it used to.

This is because your body has changed over the years. This is in part because things do change as you age, but much more than that, it’s because you have not been doing what you need to do to maintain your fat burning abilities.

Doing the wrong things for 5 years is very different than doing the wrong things for 25 years.

The good news, however, is that if you do what I am about to tell you, you will REBUILD your body in a way that will burn fat and keep it off once you lose it. And this is the whole point!

But don't stress, and definitely don't give up! 

Step 1: Lift Weights


This is especially important for women, because it will not only help you rebuild lost muscle mass (LEAN muscle mass, not big bulky muscle), it will also help to prevent osteoporosis and will keep you feeling strong and confident in your everyday life.

I see so many women spending hours and hours doing more “cardio” and beating themselves up in classes to stay thin.

But the truth is, if you just have a consistent routine of strength training, you can actually get away with doing a lot less!

Strength training builds muscle, and muscle burns fat. So if you want to lose fat and keep it off, you have to build up your lean muscle mass.

Step 2: Put Down the Wine


I know, I know, you LOVE your wine, or beer, or whiskey. What is life if you can’t have a little fun?

But if you want to look or feel a different way, then you need to act differently.

Do you have to cut out alcohol altogether? No!

But if you are drinking 1-2 drinks every night, you are really shooting yourself in the foot.

Calories are NOT just calories and ethanol calories are the worst. 

Combine this with the hormone dysregulation that alcohol will cause (as if you need more things messing with your hormones!) and you have a daily barrage against your fat burning system.

This doesn’t mean you need to quit altogether, but you do need to cut back. That might look like just having one drink a day to start and eventually cutting back to having your alcohol on the weekends.

Once you are back in shape and have the muscle mass to support a healthy metabolism, THEN you can go back to one drink a day...though you may find that you don’t actually feel like it anymore.

Step 3: Regain Your Motion


Over the years you have dealt with all types of aches and pains, strains and pulls, sprains and breaks.

If you are lucky, you have never had surgery, but I can guarantee that you have had a least ONE injury.

The tricky part about injuries is that they lead to compensations in movement, which eventually means LESS movement.

Hopefully you did some PT when you hurt yourself, but what happened after? Did you keep doing those drills? For how long? Did you ever feel like you got back to 100%?

All too often people do not fully recover from injuries and surgeries, leaving them limited in their motion.

And when you are limited in motion, you dramatically decrease your metabolism.

Think about when you were young and you could move all over the place, sprint, jump, roll, etc. You were moving all the time and in BIG ways.

Now your movement is probably very controlled, small range of motion, and slow. You need to be careful so you don’t hurt yourself!

Well, this is really hurting your chances of burning fat and you MUST regain full, confident range of motion if you want to keep yourself lean.

Is there more to it than this? Of course!

What you eat, how much you eat, the specific exercises you do, your sleep, water intake, and other factors all play a role in losing and keeping the weight off.

But these three are the MOST COMMON reasons that I see in those struggling to lose weight or that feel like age has robbed them of their ability to stay lean.

And this is why I do what I do and why our team of personal trainers are focused on getting people moving and eating correctly so that they can lose weight, build strength, and stay active for life.

Now if you are not sure where to start when it comes to strength training, I would like to invite you to join our 28-Day Kickstart Program. and learn the exact steps you need to take to start getting results now.

This program is designed specifically for men and women 45+, and will give you the training, nutritional support, and accountability you need to start getting results now.

In this program you will get:

  • Full fitness and goals assessment
  • Personalized fitness coaching to teach you the exact exercises you need to safely and effectively move better and build stamina
  • A simple meal plan to help you decrease inflammation
  • 1-on-1 success coaching to help guide you as you work to change your diet, exercise, and lifestyle habits

You can hit your weight loss goals while moving more and having more energy, you just need a program that is custom-built for you.

Click here to learn more and take back control of your health and fitness today!

Mint Condition Fitness empowers people to take control of their fitness and fully enjoy the life they have built.