Losing weight after 50 often comes with a distinct set of challenges. Hormonal shifts, a naturally slowing metabolism, and age-related muscle loss can all play a role. But people over 50 can enjoy weight loss success. Jenna Leveille recently spoke about her health journey. She lost 140 pounds after struggling with her weight and yo-yo dieting for years,
Jenna used the Lumen device, which helps people measure their metabolic flexibility. By tracking how her body used carbohydrates and fats for energy, Jenny was able to make smarter nutrition decisions and adjust her lifestyle in real time.
“I went with a high protein, slightly lower carb diet,” said Jenny, who followed a personalized carb cycling meal plan. “However, I never deprived myself of carbs.”
Focus on muscle maintenance
According to Healthline, one of the key components to weight loss after 50 is learning to enjoy strength training. Once we pass 50, we begin to lose more muscle (a process known as sarcopenia). Muscle-building exercises can counteract age-related muscle loss.
Strength training isn’t just about aesthetics – it directly supports metabolic health. Lifting weights or using resistance bands increases lean muscle, which in turn burns more calories at rest. Even light dumbbells or bodyweight exercises can be effective when done consistently.
Jenna mentioned the importance of “adequate fuel to sustain muscle mass” and advised against undereating “especially during phases like menopause.”
Protein becomes more important
Protein requirements increase with age. Older adults should aim to include high-quality protein in every meal to support muscle repair and maintenance.
Healthline emphasizes the importance of protein. Protein can help stop or reverse age-related muscle loss. Increasing protein can help us lose fat and keep it off long term.
The speed of weight loss
The speed of Jenna’s weight loss varied. She said that one month she’d lose six pounds, four pounds in another month, and “sometimes just two.”
Jenna noted, “Rapid weight loss can be stressful for the body, so losing at a steadier, more manageable pace is beneficial.”
She lost 100 pounds in a year, and the last 40 pounds over another six months.
“Intuitively carb cycling”
Jenna discussed the idea of “intuitively carb cycling”, which involved understanding the types of carbs needed and when her body needed them. Jenna said, “It’s been an eye-opener to realize I can eat carbs, but what’s crucial is the type of carbs I consume” and that the Lumen device was helpful in teaching her what worked for her.
Whole foods, including lean meats, eggs, and legumes, can help us stay satiated and avoid blood sugar spikes.
Building a mindset, not just a routine
Jenna said, “it all starts with a mindset.” She had supportive people around her who would check in to see how she was doing. “That’s how community became essential to me.”
She wasn’t sure she could have completed her goals if not for that community’s help. If you’re starting your own journey, aim to spend time with supportive friends, family, and colleagues who can help you on your way.
Conclusion
Weight loss after 50 isn’t about perfection, but about consistency, informed choices, and resilience. Stories like Jenna’s show that transformation can happen at any age. With tools that offer insight into your metabolism, strength-based workouts, and smart nutrition, progress is within reach.
