Weight loss in your 50s, adjusting portions to a body that needs a little less

The quiet shift in energy needs

Across the years, many of us move less without noticing. A desk job, a car instead of a bike, a grown up family who no longer needs chasing. For women, the menopause can also bring changes in where weight settles, as the BDA food fact sheet on the menopause explains. For men, a slow loss of muscle has a similar effect. The habits stayed the same while the need went down. The good news is that a small, steady adjustment is usually enough. You do not need a dramatic overhaul at this age, just a plate that matches the life you lead today.

Trimming without feeling short changed

Cutting whole foods out tends to backfire. Taking a little off each serving is gentler and lasts longer.

• Serve in the kitchen, not at the table. When the pan stays on the hob, second helpings become a decision instead of a reflex.
• Change the order on your plate. Fill half with vegetables or salad first, then add the potatoes, rice or pasta in the space that remains.
• Slow the meal down. Putting your fork down between mouthfuls gives your appetite time to catch up.
• Keep the treat, shrink it. A small slice of cake on Sunday is easier to live with than a ban that breaks by Wednesday.

Fibre and fluids to keep you satisfied

Fibre makes meals more filling. UK guidance is 30g a day, and the NHS page on getting more fibre shows how to get there with oats, wholegrain bread, beans, lentils and fruit with the skin on. Our list of high fibre foods gives everyday ideas.

Drinks matter too. The Eatwell Guide suggests 6 to 8 cups or glasses of fluid a day, and the NHS water, drinks and your health page compares the options. Water, tea and coffee without sugar all count.

The commute and the morning

If you catch an early train from Bicester North or Bicester Village, breakfast is often grabbed on the move, then lunch turns into a large catch up meal. A proper breakfast before you leave spreads your energy more evenly. Our guide to feeling fuller for longer builds on this idea.

Daily support in Bicester

The club is run by Mark Wilkinson, and members are followed every day by coaches trained in nutrition. Adjusting portions is far easier when someone checks in with you each morning. The first assessment is free and gives you a clear starting point.

This page offers general guidance only and is not a substitute for advice from your GP or a health professional.