Hi Friend,

You absolutely can lose weight after 50! Research shows that having clear goals and a strong vision for your health makes it easier to create and maintain habits that lead to lasting weight loss. It’s not about perfection—it’s about consistent, simple shifts that work with your body.

Here are 5 daily habits that will help you feel leaner, more energized, and confident in your skin—without counting every calorie or stressing over every meal.

1. Prioritize Protein at Every Meal

Protein helps maintain muscle, stabilizes blood sugar, and keeps you full. Aim for clean protein spread evenly throughout the day—like eggs with egg whites, ground turkey, chicken, wild-caught fish, grass-fed beef, a protein smoothie, or cottage cheese.

2. Load Up on Veggies & Smart Carbs

Vegetables provide essential fiber, antioxidants, and polyphenols to support gut health and lower inflammation. Try two servings of veggies at every meal, and include a starchy veggie or whole grain daily for steady energy.

3.Include Healthy Fats—But Keep It Balanced

Healthy fats are key for hormone balance, but too much can slow fat loss. Stick to moderate portions of avocado, olive oil, and nuts.

4.Swap sugary drinks for water, sparkling water, or unsweetened organic teas to reduce inflammation and cravings. 2 to 4 cups of Organic Green Tea has been shown in small studies to help women over 50 lose weight and reduce excess fat around their middle. 

5. Keep Meals Simple & Plan Ahead

Making healthy eating easy is all about simplicity and consistency. Plan high-protein, high-fiber meals and snacks, and prep veggies in advance. When you have a plan, you’re more likely to follow through and feel amazing doing it!

Bonus Tip for Easy Meal Prep: Make Frozen Veggies Taste Fresh

Want an effortless way to eat more veggies? Organic frozen vegetables are as nutritious as fresh and make meal prep a breeze.

Roasting Method for Frozen Veggies:
1. Preheat oven to 400°F.
2. Spread frozen veggies on a parchment-lined baking sheet (no thawing!).
3. Roast plain for 25-30 minutes.
4. Remove, drizzle with olive oil and seasonings, and roast for 8 more minutes.

This works perfectly for broccoli, Brussels sprouts, cauliflower, peppers, and zucchini!

You can lose weight in midlife—and I’m here to help you do it in a way that’s simple, sustainable, and enjoyable.

Which habit will you focus on this week? Hit reply and let me know—I’d love to support you!

Exciting news! I am opening a new small group in March with a maximum of 6 members. Reply to this email to preregister! 

Your health coach,
Jacqui

Certified Health Coach for Women 50+
Instagram: @jacqui_garrison
Website: jacquigarrison.com