Weight loss can be challenging at this time, but this drink makes it more doable.
Key Points
- Plain or flavored water is one of the best beverages to drink after 50.
- It’s naturally free of calories and sugar, which helps support weight loss.
- Other key habits include strength training, as well as eating protein and fiber.
Hormonal changes in midlife—during perimenopause and after—can affect how your body looks and feels. One hallmark change that starts to happen around this time is a noticeable shift in body composition, as lean mass (like muscle) decreases and body fat increases, especially around the abdominal area.
If one of your health goals in midlife is to lose weight, what you drink can be just as important as what you eat in helping or hindering weight loss. “The main thing I look at is whether someone is regularly drinking calories without realizing how much they’re adding up—things like alcohol, juice, sugary drinks, or higher-calorie coffees,” says Ina Benkova, RDa registered dietitian specializing in menopausal weight management. And the one drink to support weight loss and weight management during these years, she says, is water. Don’t worry, you can make it flavored and avoid hanging out in plain water purgatory.
Other registered dietitians agree that good old H20 is the “best” drink—here’s why, how to jazz it up so it’s not boring and other ways to support a healthy weight around menopause.
Why (Flavored) Water Helps Support Weight Loss After 50
If you’re thinking, “water is not exciting,” or rolling your eyes at the thought, it’s understandable—but there are good reasons RDs choose this beverage.
Water is calorie-free
If you’re aiming to lose weight, the number of calories you consume is important. They can come from food or beverages, and often calories from beverages add up. “When [water] replaces higher-calorie beverages, it can make maintaining a calorie deficit much easier without someone having to cut more food from their diet,” says Benkova.
Water doesn’t have added sugar
Added sugar is present in a lot of drinks, including sodas, sports drinks, energy drinks and sweetened tea and coffee, and the sugar can increase your blood sugar. That rise in blood sugar brings a natural release of insulin and may contribute to weight gain over time. Benkova points to the challenge of increased insulin resistance during menopause, and adding sweet drinks can make that worse.
There are ways to get the flavor factor that you might miss by adding fruit and herb combinations to still or sparkling water, adds registered dietitian nutritionist Valerie Agyeman, RDN. “Some of my favorite combinations are cucumber and mint, strawberry and lemon or pineapple and ginger,” she says. “Ultimately no single drink will determine your weight, but choosing beverages with little or no added sugar is a simple way to support your overall health without feeling like you have to give up on flavor,” she says.
Water hydrates really well
Water consumption is linked to better metabolic health, which may support weight loss, research suggests. Dehydration has also been associated with obesity, while drinking more water is linked to less weight gain with aging. “I recommend drinking as much water as someone can comfortably fit into their routine,” says Hillary Wright, M.Ed., RDNauthor of The Menopause Diet Plan. “It’s important to stay well hydrated as you get older,” she says. In addition to being linked to obesity, being underhydrated (not hitting your hydration goals) has also been shown to have a connection with a high waist circumference, insulin resistance, diabetes and metabolic syndrome.
Water may aid in appetite suppression and improve cognition and self-monitoring so you can make healthier diet choices. One study found that drinking water before a meal improved weight loss after 12 weeks for middle-aged and older adults with overweight or obesity, likely because water takes up space in the stomach and helps with feelings of fullness.
Other Tips for Weight Loss After 50
What you drink is a small part of the equation. Here are other habits to make sure are in place for a healthy weight:
- Eat ample protein. A healthy source of protein at each meal is a must, says Benkova, who recommends women consume 25 to 35 grams of protein at each meal. “During midlife, we’re not just thinking about weight loss—we also want to preserve muscle and make sure that [we are not losing muscle] in our efforts to lose weight,” she explains.
- Focus on fiber. Fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts and seeds improve satiety as you eat and are associated with weight loss. By filling you up, fiber may also help you consume fewer calories. “It’s important for us to understand that—menopause issues aside—aging reduces the number of calories you need to maintain your weight,” says Wright.
- Don’t forget soy. Soy foods like soy milk contain compounds that may help reduce some of the symptoms of menopause, says Theresa DeLorenzo, RD. One study, for example, found that soy consumption was associated with less mental and physical fatigue and better mood, for instance—and a greater feeling of energy and wellbeing may indirectly help with sticking to healthy habits like exercise.
- Prioritize strength training. Whether it’s lifting weights or your body weight, do exercise that improves your muscle strength and mass. “Strength training is particularly valuable as we age because it helps preserve muscle and supports bone health,” says Agyeman.
Our Expert Take
While there is not one best drink for weight loss if you’re over 50, nutrition experts agree that water is the best choice to support a healthy weight. Hydration is important for a healthy metabolic state, as well as for weight loss. Water is also calorie- and sugar-free. Many people will also find that it’s easier to switch out calories from beverages with water rather than trying to decrease food calories. You can sweeten water with fruit slices, additional herbs, make it carbonated or add a splash of fruit juice to make it more interesting.