12 foods to lose weight if you are over 50

Over 50 and looking for easy ways to shed those stubborn extra pounds? It all starts in the kitchen with these 10 Weight Loss Foods Everyone Over 50 Should Be Adding To Their Diet. Eat this, not that! spoke to the experts who share their most coveted recommendations for weight-loss foods to include in your regular menu rotation as you age. With a few tweaks to your weekly grocery list, you’ll be on your way to total success. Keep reading to learn what registered dietitians have to say about the best weight loss foods, then don’t miss 4 Healthy Smoothies to Maximize Weight Loss This Winter, the expert says.


We chatted with Melissa Mitri, MS, RD from Melissa Mitri Nutrition, who recommends leafy greens as one of the best foods for weight loss if you’re over 50. Examples include collard greens, spinach, and collard greens, which just happen to be low in calories and packed with water and fiber that keep you feeling full.

“Eating more of these veggies can help keep your daily calorie count low, making it easier to lose weight,” says Mitri, adding, “They’re also super quick to cook, so you can easily enjoy them with your meals in no time.”


Another great recommendation from Mitri? Fat fish! Great choices are cod, tuna and salmon. Not only are they great sources of high-quality protein, but they are also low in calories.

Mitri tells us: “Getting enough lean protein is essential for people over 50 to maintain muscle mass and support a faster metabolism, and fish is one of the best sources. Research shows that maintaining muscle as you age , therefore, may promote a healthier weight.”

Marissa Meshulam, RDN emphasizes how great weight loss salmon is by saying, “Salmon is a powerhouse of nutrients. It’s high in protein and omega-3 fatty acids, both of which help promote satiety and keep us satisfied. The specific fat in salmon (omega- 3 fatty acids) is great for keeping our minds healthy as we age.”

RELATED: Foods That Prevent You From Losing Weight After 50, Dietitians Say

avocados on pink background

Avocados—dubbed “the green goddess” of the fruit—are packed with fiber, healthy fats, and more than 20 vitamins and minerals. Elizabeth Shaw, MS, RDsays the registered dietitian and the owner of Shaw Simple Swaps. Recent research shows that adding avocado to your diet can even promote weight loss.


“Focusing on bone health with aging is key to longevity,” says Shaw. In fact, research shows that eating prunes may reduce the risk of age-related bone loss. This fruit works so well in both savory and sweet recipes.

Cooked eggs

Research shows that the majority of Americans—about 90%, in fact—don’t get enough choline, which Shaw says is “highly concentrated in the yellow yolk of your eggs.” This B-like vitamin is beneficial for your brain and muscle functions. This is especially critical to be aware of as you get older!

RELATED: Boost your protein with 5 meals that will melt stubborn belly fat

Greek yoghurt

Plain Greek yogurt is an excellent breakfast choice. Just one small container can provide a whopping 15 to 17 grams of protein, he says Lainey Younkin, MS, RD, LDN, weight loss dietitian at Lainey Younkin Nutrition. Proteins are important to kick-start your metabolism. Your body torches double the number of calories when it digests protein, compared to fat and carbs, says Younkin.

“Plus, if you lift weights (which also boosts your metabolism), protein helps build muscle,” she adds. “The more muscle you have, the more calories you burn. Mix nuts or seeds, along with some fruit, into low-fat or low-fat Greek yogurt for a balanced breakfast that supports weight loss and keeps you full for hours. Eat enough protein early in the day to prevent also mindless snacking in the evening.”

Meshulam also likes the goodness of plain Greek yogurt, telling us, “For weight loss, make sure to choose a plain variety to limit the added sugar and sweeten it yourself with fruit.”

RELATED: 4 Yogurt Habits That Accelerate Weight Loss, Dietitian Says

cooked barley in wooden bowl, food for weight loss

For a highly nutritious dose of protein and fiber, whip up some barley! This whole grain will help you feel full and lower your blood sugar.

Younkin explains: “[Barley] contains soluble fiber, especially beta-glucan, which may help lower LDL (“bad”) cholesterol. It can be tempting to skip whole grains for fear of carbs, but this usually backfires. No whole grain means less fiber, which leads to hunger pangs an hour or two later.”

Younkin recommends kicking things off with 1/2 cup of cooked barley. Enjoy it as is, or mix it into your favorite soup or salad.

chocolate truffles

Meshulam believes that in order to lose weight successfully, you need to follow a diet that is still “flexible and enjoyable.” This makes perfect sense because if you love what you eat, you’re more likely to stick to it!

She specifically recommends “intentional, more nutritious sweets” like That’s it Truffles. “They have just one gram of added sugar/serving, which means you feel like you’re getting a sweet treat and still continue with your weight goals,” explains Meshulam.

cauliflower on cutting board, one of the best weight loss foods

Cruciferous vegetables, such as arugula, broccoli, Brussels sprouts, cabbage, cauliflower and watercress, are rich in nutrients and fiber, making them extremely filling. “Adding cruciferous vegetables to your meals can aid weight loss and help manage constipation that can occur as we age,” says Meshulam.


Berries are great if you are on a weight loss regimen. They are packed with fiber and antioxidants. Meshulam explains, “The fiber in berries helps slow the absorption of sugar into your bloodstream, which is beneficial for our weight.”

bowl of white beans, best weight loss foods

Slow, fiber-filled carbs are essential if you’re targeting weight loss. Beans and legumes pair with both protein and fiber, making them a very filling addition to your plate, according to Meshulam.

pouring water hydration concept

Don’t forget to stay hydrated! Meshulam explains, “While water isn’t ‘food’ per se, getting enough water is vital for weight loss. The symptoms of dehydration and hunger tend to be very similar, meaning many of us tend to overeat when we’re actually just be thirsty.Studies show that as we age, dehydration tends to increase, so increasing your water intake is imperative!We need at least our body weight in lbs divided by two (so a 140 person pound needs at least 70 ounces of water).

12 foods to lose weight if you are over 50

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