How to Lose Weight After 50 in Reigate: 5 Proven Strategies for Sustainable Results
- Chris Deavin
- Nov 25
- 3 min read
Struggling to lose weight after 50? Learn how ReigatePT helps adults build strength, reset metabolism, and achieve lasting fat loss with expert coaching.
If you’re over 50 and finding it harder to lose weight than you used to, you’re not alone. As an experienced personal trainer in Reigate, I’ve seen this happen to countless clients who eat well and exercise, yet still struggle to see progress.
The truth is: your body changes with age, and your approach to weight loss must change with it. Hormones, muscle mass, metabolism, and recovery all shift after 50, but with the right plan, you can still get leaner, stronger, and healthier than ever.
Here’s how.
💪 1. Strength Training Is Essential After 50
After age 50, your body naturally begins to lose muscle (a process called sarcopenia). Less muscle means fewer calories burned each day, even when resting. That’s why strength training is the single most powerful way to boost metabolism and reshape your body.
At ReigatePT, I design strength sessions that are safe, joint-friendly, and personalised to your fitness level, helping you rebuild lean muscle, protect your joints, and feel confident in your body again.
Action Step:Train your major muscle groups 2–3 times per week. Start with bodyweight, bands, or light dumbbells and build up gradually.
🥗 2. Eat for Energy, Not Deprivation
Crash diets stop working after 50 because they strip muscle and slow your metabolism further. The key is fueling your body, not starving it.
Focus on:
A palm-sized portion of protein at every meal (fish, eggs, chicken, beans, Greek yoghurt).
Plenty of colourful vegetables and high-fibre foods.
Whole, unprocessed carbs for energy.
Healthy fats for hormone balance.
At ReigatePT, I help clients build balanced nutrition habits that fit real life, not strict plans that collapse after a few weeks.
🧠 3. Environment Beats Willpower
The hardest part of weight loss after 50 isn’t knowledge, it’s consistency. You already know what to do… but daily life, stress, and tired evenings make it hard to stay on track.
Instead of relying on motivation, design your environment:
Keep healthy foods visible and ready to grab.
Remove trigger snacks from easy reach.
Plan meals ahead, just like appointments.
This is what I teach every client at ReigatePT, simple systems that make healthy choices automatic.
😴 4. Prioritise Recovery, Sleep & Stress Control
If you’re not sleeping well, losing weight becomes nearly impossible. Lack of rest raises cortisol (your stress hormone), which drives cravings and fat storage, particularly around the midsection.
To make progress, you must treat recovery as seriously as training:
Aim for 7–8 hours of sleep.
Add low-stress activities like walking or stretching.
Keep intense exercise to a sustainable level.
Many of my Reigate clients are busy professionals, learning how to balance stress, recovery, and performance is often the turning point in their progress.
🧍♀️ 5. Redefine Success and Identity
After 50, it’s not about crash diets or short-term fixes, it’s about building a sustainable identity. When you start seeing yourself as “someone who takes care of their health,” your actions naturally align with that identity.
This is the foundation of my coaching at ReigatePT: helping you become consistent, confident, and in control of your habits for life.
✅ The Bottom Line
Losing weight after 50 is absolutely possible. With the right combination of strength training, balanced nutrition, smart recovery and daily accountability, you can reset your metabolism and regain the energy you thought was gone for good.
At ReigatePT, I’ve helped hundreds of midlife clients across Reigate and Surrey transform their health through simple, sustainable changes. No gimmicks, no extreme diets, just real progress that lasts.
🗓️ Ready to Start?
If you’re serious about improving your health and losing weight sustainably after 50, let’s talk.
Book a free 60-minute assessment (worth £175) and I’ll show you exactly how to:
Rebuild your strength and metabolism
Design a realistic nutrition plan
Stay consistent long-term
Chris Deavin, Personal Trainer, Health Coach and creator of the W.I.S.D.O.M Programme
📍 Private Personal Training Studio in Reigate
📞 07788 651269
Ready to feel stronger, move better, and age with confidence?
Book your free consultation and let’s build the next chapter of your health, together.
Comments