The best weight loss program for women over 50 is one that’s easy to follow with proven success, such as the Fit Mother Project 30X (FM30X) plan! It's a program designed after Fit Father 30X that’s helped thousands of busy parents get and keep lost weight off for a lifetime. The reasons to sign up for an organized weight loss program like FM30X are endless!

What are Different Approaches to Losing Weight?

There are numerous approaches you can take to lose weight after 50 but the right choice for you depends on your goals, lifestyle, and preferences.

The Fit Mother Project 30X program was designed by naturopathic physician Dr. Anthony Balduzzi, and its principals are backed by research with proven success!

Some popular weight loss strategies you may have heard about or tried in the past include:

#1 Calorie Counting

Calorie counting for weight loss is often effective and a good initial weight loss strategy. But this approach isn’t for everybody as it can be tedious and time consuming. If you’d like to try calorie counting for weight loss, consider using a calorie-counting website or app, such as:

best weight loss program for women over 50

Aim to consume 500-1,000 fewer calories than your usual intake to shed 1-2 pounds per week, or simply eat 1,200-1,500 calories daily for weight loss in women over 50. Your actual calorie needs for weight loss vary based on your size, weight loss goals, and physical activity level.

#2 Counting Macros

Counting macros, or macronutrients, is another method some dieters use to shave off extra pounds. Macronutrients are carbohydrates, protein, and dietary fat. Counting macros involves tracking grams of macronutrients instead of calories. For weight loss in women, consume about 45% of your calories from carbs, 25-30% from protein, and 25-30% of your calories from dietary fat.

Carbohydrates and protein each contain 4 calories per gram and fat provides 9 calories in each gram. If you're a woman over 50 who requires 1,200 calories daily for weight loss, aim for the following macronutrient counts:

  • best weight loss program for women over 50135 grams of carbs
  • 75-90 grams of protein
  • 33-40 grams of fat

Healthy foods containing about 15 grams of carbs per serving include whole grains, fruits, milk, sweet potatoes, beans, peas, and other legumes. Non-starchy vegetables, such as leafy greens, tomatoes, cucumbers, bell peppers, and broccoli, usually provide about 5 grams of carbs in each 1-cup portion.

Examples of high-carb foods to cut from your diet are sweets, sugary drinks, white bread, white rice, baked goods, and other highly-processed foods.

Nutritious protein-rich foods include grilled chicken, fish, seafood, eggs, non-fat Greek yogurt, reduced-fat cheese, tofu, and seitan. Don't forget to eat avocados, oils, nuts, seeds, nut butters, olives, and other nutritious fats! As with calorie counting, counting macros for weight loss is often an effective strategy but can be time consuming and isn’t for everybody.

#3 Exercise Only Programs

You don’t necessarily have to diet to shed pounds if you significantly boost your daily energy expenditure through exercise and other forms of physical activity. The bottom line is if you burn more calories than you eat in a day and create a 500-1,000 calorie deficit, you should lose weight!

Studiesmom and daughter exercising show that burning an extra 400-600 calories per day with cardiovascular exercise can lead to significant weight loss without dieting.

Cardio workouts include walking, jogging, using an elliptical machine, cycling, rowing, stair climbing, swimming, and playing sports.

But to burn an extra 500 calories many women over 50 must work out for 45-60 minutes a day, and not everybody can carve out that much time into busy schedules.

Many women have weight loss success by combining reduced-calorie meal plans with regular aerobic and strength workouts – plus adopting additional healthy lifestyle habits.

#4 Intermittent Fasting

Studies show that intermittent fasting is another effective weight loss strategy, at least short-term. This method involves not eating for specified time periods throughout the day and might include:

  • lose weight fast for women with intermittent fastingEating only during an 8-hour window each day
  • Consuming 500-800 calories daily 2-3 days per week
  • Fasting for an entire day 1-2 days per week
  • Following a low-calorie diet (1,000-1,200 calories) every other day
  • Skipping certain meals
  • Eating just one large meal each day

Numerous forms of intermittent fasting exist and some are more restrictive than others. Liberal versions of fasting are usually safer and more effective for long-term weight loss as severe calorie restriction can lead to fatigue, nausea, headaches, dizziness, difficulty concentrating, and other unpleasant symptoms.

#5 Medically-Supervised Programs

Medically-supervised weight loss programs can help you lose up to 5 pounds per week by eating just 500-800 calories daily. But these very low-calorie diets (VLCDs) may produce side effects, such as:

  • Nutrient deficiencies
  • Fatigue
  • Weakness
  • Hair loss
  • Gallstones
  • Headaches
  • Nausea
  • Difficulty concentrating

Your doctor will supervise you when following a VLCD to help prevent nutrient deficiencies, monitor your health, check hormone levels, and control the side effects of VLCDs. These diets may be beneficial if you have a high risk of an obesity-related health condition, such as heart failure.

#6 Cutting Calories

perfect plate losing weight after 50You don’t have to count calories to cut calories for weight loss. Simply nix certain foods and drinks from your diet (equaling 500-1,000 calories per day) to effectively drop excess weight.

For example, cutting out 2 glasses of red wine plus 1 candy bar daily eliminates about 500 calories from your meal plan.

Making this simple dietary change can help you shed about about 1 pound each week! Cutting out 1 big mac OR 1 large order of fast food fries is also a way to reduce your intake by 500-600 calories.

#7 Restricting Food Groups

best weight loss program for women over 50Some weight loss approaches restrict certain macronutrients, especially carbohydrates or dietary fat. Examples include low-carb diets like the Atkins and Zone diets, low-fat diets, and ketogenic (very low-carb, high-fat) meal plans.

Slightly lowering carbs or fat is often an effective weight loss strategy, but severely restricting macronutrients or food groups can drain your energy, cause nutrient deficiencies, or lead to other unwelcome side effects.

Well-balanced, reduced-calorie weight loss diets for women over 50 are generally best!

#8 Formal Weight Loss Programs

best weight loss program for women over 50

Organized weight loss programs, such as the Fit Mother Project 30X (FM30X), have helped many women over 50 lose weight and keep it off for life. FMF30X has proven success, is backed by research, and is specifically designed for women ages 35 and older.

Even when you know how to eat right for weight loss, it helps to have guidance and motivational support to keep you on track long term. Organized weight loss programs offer numerous other benefits that optimize health, wellness, and weight loss!


FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you...

Learn More  >

What are the Benefits of Joining an Organized Weight Loss Program?

When seeking the best weight loss program for women over 50, consider FM30X! The benefits of joining a formal weight loss program are endless when you choose the right plan. Examples of the perks of signing up as a Fit Mother Project member include:

#1 Motivational Support

woman with trainerStaying motivated during weight loss is half the battle, as feeling discouraged often prevents you from staying on track with your program. At the Fit Mother Project, you’ll receive email coaching support from health experts to keep you on the road toward a healthier life!

Studies show that health coaching is indeed an effective weight loss strategy, and FM30X has helped thousands of busy moms drop excess weight and feel better.

You’ll also receive access to a private fit mom social media group for added motivational support and tips for success from women in the process of losing weight or who have reached their goal weights! You won’t feel like you’re on a journey alone when surrounded by people who encourage you along the way.

#2 Expert Q&A Access

During your weight loss journey over 50 you’ll probably have some questions throughout the process. When you sign up for FM30X, you’ll receive regular Q&A sessions with health experts to get the answers you need promptly. Doing so increases your chance of weight loss success and the quality of the entire experience!

#3 Custom Meal Plans, Menus, and Recipes

how many calories should a woman eat per day

Planning nutritious weight loss meals and menus is a must for weight loss in women over 50. Many women don’t have the time to count calories, plan detailed weight loss menus, or find healthy recipes.

At the Fit Mother Project access to simple meal plans, grocery shopping lists, and nutritious (delicious) recipes is right at your fingertips! FM30X offers everything you need to achieve your dream body, so you can spend more quality time with your family and enjoy life to its fullest without analyzing or overthinking your diet.

FM30X meal planning involves dividing your plate into sections and filling it with the right nutritious foods in recommended portions. For example you might fill half of each plate with non-starchy vegetables, one-fourth of your plate with nutritious protein foods, and the remaining one-fourth of each plate with fiber-rich carbohydrates (such as whole grains or starchy vegetables). Add in healthy fats and drink lots of water, coffee, or unsweetened green tea!

#4 Sustainability

Numerous fad diets lead to rapid weight loss but aren’t sustainable long term. The Fit Mother Project philosophy is to maintain a healthy eating pattern and way of life that’s sustainable indefinitely. FM30X is a healthy, well-balanced diet that keeps your energy high and promotes weight loss at a safe but effective pace. You can utilize the Fit Mother Project's principals even after you've reached your goal weight!

#5 Daily Fat-Burning Workouts

Having access to fat-burning workouts is half the battle when weight loss is your goal. Knowing exactly when and how to exercise to get real results takes time and research. That’s why FM30X designs daily fat-burning workouts customized just for you when you sign up! You won’t have to buy an expensive, time-consuming gym membership as most FM30XP at-home fat-burning workouts for women are just 30-45 minutes in length! You can complete FM30X exercises from the comfort of home at a time that's most convenient for you.

#6 Weekly Newsletters

Learning about nutrition, exercise, and other healthy lifestyle habits needed for weight loss success has never been easier at the Fit Mother Project. That’s because when you become part of the FMP community, you’ll receive weekly newsletters packed with information needed to stay educated about disease prevention and the latest advances in nutrition and fitness! Simply read through the material each week if you'd like to learn more!

#7 Time Savings

how many calories should a woman eat per day

There’s one thing moms of all ages have in common: they lead productive, busy lives. FM30X saves you time and money. That’s why so many women over 50 leave rave reviews about the program!

It’s a plan specifically designed for busy moms with time savings in mind. MF30X meal plans are easy to follow, and many of the FMP fat-burning workouts take just 30 minutes of your day. You'll enjoy the benefits of weight loss without sacrificing time with your family.

#8 Research-Backed Philosophies

The best weight loss program for women over 50 is one with proven success that's backed by research. FM30X was developed by Dr. Anthony Balduzzi, NMD, a naturopathic physician who used the latest research to develop the Fit Mother Project and Fit Father Project programs. He's one of the health experts who helps you become successful throughout your weight loss journey!


FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you...

Learn More  >

How to Choose the Best Weight Loss Program for Women Over 50

The best weight loss program for women over 50 is something you enjoy and can stick with long term. It’s a lifestyle, not a “quick fix” fad diet. Choose FM30X because it's designed specifically for women, including women over 50, with proven success. FM30X has helped thousands of busy moms 30 and older lose weight, keep it off for life, and get the muscular, fit body they desire!

Try FM30X today or sign up for the Fit Mother Project FREE 3-day weight loss jump start kit! In it you’ll receive:

  • a FREE weight loss meal plan
  • a FREE fat-burning workout
  • FREE email coaching support
  • Private fit mom Facebook group access

Once you get a taste of the FM30X program and weight loss success, you’ll be hooked on a new healthy way of life! You’ll love the results and the way you feel, so you can enjoy life to its fullest. Give it a try today! Signing up is free so you've nothing to lose, except excess weight!

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X  > Read the FM30X Program Overview letter here
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