Topend Sports Logo

How to Thrive With the Best Healthy Diet for Men Over 50?

There is no perfect time to start a weight loss journey. Although weight loss may be more challenging as you age, that does not mean it is not worth the effort. Shedding pounds after 50 is tough, but not impossible.

men over 50Shedding pounds after 50 is tough

There are many advantages to keeping a healthy weight, regardless of age. Increasing your muscle-to-fat ratio and expanding your muscle mass will help improve day-to-day functioning, decrease resting heart rate, lessen the risk of diabetes, malignant growth, and other sicknesses, boost energy levels, improve mood, and enhance confidence.

Tips for Staying Healthy When You Are Above 50

Certain things should be included in your daily routine to remain healthy as a man over 50. Here are some of the key components of health for men who are above 50 years. 

Slow Food is key 

Between 12 conference calls, meetings with your accountant, and the various commitments confronting the 50-something man, you probably won't be giving your meals enough regard. Yet, eating slowly and carefully can help your weight loss endeavors.

Rather than scooping lunch in between meetings, plate your food, sit down, and bite slowly to enjoy every bite. Also, adding crunchy components to your meal, such as cut jicama or cabbage, can likewise help you slow down and eat less.

Let water be your main beverage

A routinely high intake of sweet drinks will increase weight gain, coronary illness, and type-2 diabetes. Try to opt for water as your beverage, as this will reduce your intake of basic sugars and "void calories" or food varieties and beverages that offer no dietary benefit. You can also add occasional drinks such as coffee, tea, dairy milk, plant-based milk, and flavored water.

Add Avocado

Avocados are known to boost your utilization of heart-healthy fats and have an abundance of dietary fiber. Consuming good fats like avocados can assist in reducing your risk of becoming overweight and coronary illness. 

According to a few studies, individuals who eat avocados routinely as part of a balanced eating regimen are bound to have a lower body weight and weight mass and a more modest waist. Avocados are very versatile, and can be appreciated in guacamole, breakfast dishes, mixed greens, sandwiches, and many more combinations.

Stir up your workouts

If you have been leaning on one sort of workout, this is the ideal opportunity to change it up. According to some reports, older individuals who did a mix of 30 minutes of aerobic activity and 30 minutes of resistance training three days each week increased their muscle-to-fat ratio and gained muscle mass. Also, they showed improvements in resting heart rate and cardiorespiratory wellness, which are significant boosts to an aging heart.

Consider intermittent fasting

This may sound intense, but intermittent fasting implies that you eat deliberately at a specific time of the day rather than at any point you want. That naturally restricts the amount you eat, and a few specialists also think no-food windows are great for your well-being. Begin slowly for about 10 hours, then increase with time.

Quality sleep is paramount

A good sleep pattern is also a factor for enhancing good health, especially for a man over 50! Sleep for seven to nine hours every evening. According to experts, individuals who sleep less eat more calories and crave more unhealthy foods. Likewise, sleep influences specific hormones connected with hunger and feelings of fullness. Getting adequate sleep keeps these hormones balanced, making it easier to deal with your weight and general well-being.

There are numerous approaches to doing this, such as going to sleep and waking at the same time each day. Keep your room dim, quiet, and at a pleasant temperature around 65 degrees F is perfect! Don't eat heavy meals or drink alcohol or caffeine before bed. Switch off the television and put down the phone about an hour before bed.

Take more fiber

Fiber assists you in entering a calorie deficit without feeling deprived. It keeps you feeling fuller for longer. Fiber is very useful with regard to weight reduction. 

Balance is very significant in nutrition! However, fill your plate with several whole foods and plants, such as vegetables, potatoes, whole grains, beans and legumes, and fruit. These sources of food are low in calories and provide a lot of fiber.


As you arrive at your 50s and 60s, considering your nutrition closely becomes key to your general well-being. The food varieties you eat can assist in improving your well-being and dial back age-related changes to your body, like slow digestion, loss of muscle, and bone loss.

Eat more of an abundance of fiber, protein, antioxidants, and healthy fats. At the same time, focus on whole, less processed foods. You can also benefit from taking a multivitamin or other enhancements as recommended by a medical care professional.

Related Pages

send us a comment Any comments, suggestions, or corrections? Please let us know.

Health Extra

Eating well and exercising are important for everyone to maintain a healthy lifestyle. We also have a list of health tests used to monitor your health, and reviews of health products.

Weight Loss Extra

There are no simple answers. You should keep a healthy weight, consider one of these diets, though exercise is also important.

Sports Nutrition Extra

Athlete nutrition isn't just about weight loss. It is important to fuel the body optimally before, during and after exercise, as well as to stay hydrated. Supplements may also be required.

 → How to Cite