Losing fat and building muscle can feel more challenging as we age, as diet tricks that worked earlier in life may not be quite as effective.
Great results are still achievable. Stripping diet, exercise and recovery back to the basics could be the best way to lose fat in your 40s, 50s and beyond.
This is according to Dr Kezia Joy – registered dietitian nutritionist and medical advisor with Welzo – who spoke to GB News about the benefits of good habits.
Choose sustainable movement over extreme exercise
Regular exercise is important for fat loss, weight maintenance, and overall health, but you don’t need to spend hours in the gym to achieve results. Finding a form of movement you enjoy is a great way to get started, and working out this way can be easier to stick to and lead to greater results.
Dr Joy added: “One of the best ways for a beginner to be successful is to find an activity they can perform on a consistent basis in order to maintain it over time.
“Activities such as walking, swimming, doing resistance training (body weight or with weights) or low-impact activities will help create consistency.
“While some may view high-intensity workouts as safe and efficient methods, the risk of causing damage from repetitive movements or creating burnout through overly aggressive exercise plans outweighs the benefits.”
Focus on strength-preserving nutrition
The pro explained eating plenty of protein will help with muscle building and maintenance. She said: “Building a healthy meal plan for an adult over age 50 that includes maintaining muscle mass is equally beneficial to losing body fat.
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“I generally recommend developing your meals from high-quality protein sources, including fish, eggs, Greek yoghurt, legumes or lean meats, as these will provide you with satiety, improve metabolism, and allow for greater strength during weight loss.
“Furthermore, a well-balanced diet rich in sufficient amounts of protein will provide you with energy and consistency in meeting your overall fitness objectives.”
Protein helps build muscle while boosting satiety. This means dieters are more likely to feel satisfied after a high-protein meal, and less likely to overeat.
A good recommendation for active adults trying to lose fat is to eat 1.6 to 2.2 grams of protein per pound of body weight – or ideal body weight – per day, but online calculators can give more accurate breakdowns.
Focus on sleep and recovery
A third, and often overlooked, habit that can aid weight loss is to make recovery a priority. This means getting plenty of sleep, giving the body time to recover between workouts, and generally maintaining a good lifestyle.
She said: “Sustainable weight loss doesn’t just depend on what you eat or how much you move. Sleep quality, managing stress and how you recover from your workouts are all important as well.
“When we don’t get a good night’s sleep and when we experience chronic stress, it can affect our motivation for making healthier choices, and may increase our cravings for less-than-healthy foods.”
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