People who ordinarily eat healthy could also see a few extra pounds after turning 50 due to the shift in hormones and metabolism. If you normally eat 2,200 calories a day in your 40s, you’ll need to cut at least 200 calories a day from that total in your 50s. That might require taking a close look at how many calories you’re taking in now. Using an app like LoseIt! or MyFitnessPal could help you keep track.
Take note of your sweet tooth. With so many tasty, convenient snack foods out there, don’t forget that many of them are high in sugar. Your body in your 50s can’t handle those sugar spikes as well, which could lead to diabetes. That excess sugar in your diet can also mean more fat around your waist.
A 2023 study in the BMJ found that an added 100 grams of added sugar a day can lead to a two-pound weight gain every four years. You can almost cancel out that weight gain from sugar by adding 10 more grams of fiber to your diet. Rather than reach for refined grains, starchy vegetables, and sugary drinks, add more whole grains, fruits, and cruciferous vegetables to prevent weight gain. Men and women over 50 should avoid eating frozen pizzas and other processed foods to avoid gaining weight.