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Embarking on a weight loss journey doesn’t mean you have to deprive yourself. In fact, it’s all about nourishing your body with the right foods that promote weight loss and boost overall health. Women over 50 (and some men, too) complain about having a hard time losing weight in their 50s and beyond.

As we age, we lose mean muscle mass, which slows down our metabolism. It was also discovered that adults over 50 tend to be less active, resulting in weight gain. Today, we share a well-researched list of the 24 best superfoods for weight loss. Let’s dive in!


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This leafy green is packed with vitamins A, K, and C, calcium, and antioxidants. Its high fiber content helps keep you full longer, reducing the tendency to overeat. You can add kale to salads or bake them in the oven and make kale chips! 

Black Beans

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Black beans are an excellent source of plant-based protein and fiber. They also contain iron and potassium. Their high fiber content can help control hunger and stabilize blood sugar levels. Add them to your salads or enjoy them as a side dish to any main meal. 


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Oats are whole grain that provides a great source of fiber and protein. They can help lower cholesterol levels and keep you feeling full, which aids in weight loss. You can add oats to a healthy muffin recipe, make low-carb cookies with them, or enjoy them on their own, cooked with some berries and nuts sprinkled on top!


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Avocados are loaded with heart-healthy monounsaturated fats and fiber. They’re also a good source of vitamin K, vitamin E, vitamin C, and B vitamins. While avocadoes definitely have a very bland taste, you can whip up a bowl of guacamole, add them to a smoothie, or eat them on their own with honey and cinnamon. Dig in!

Lean Proteins

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Some great lean protein sources include turkey, chicken, salmon, beef, and shrimp, just to name a few. These proteins are a good source of vitamin D and can help control hunger and boost metabolism. Cook up any of these superfoods any way you want! If you are a vegetarian, any bean is a good source of lean protein. 


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This flavorful spice is a powerhouse of health benefits, including weight control. According to a study conducted at Tufts University, turmeric can actually suppress fat tissue growth. It also regulates sugar levels preventing insulin resistance. You can easily add this super spice to any meal or even your morning smoothie!


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Broccoli is a low-calorie vegetable high in fiber and packed with vitamins A, C, and K. It also contains folate and potassium. You can crunch on broccoli dipped in guacamole (or any other dip), add it to stir-fries, or even enjoy it as a side to your main meal. 


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Almonds are high in protein, healthy fats, and fiber. They also contain vitamin E, magnesium, and potassium, which can help curb one’s appetite and keep one satisfied. One handful, or 23 almonds, is enough to satisfy you. You can snack on them right out of the bag, add them to salads, or top your bowl of yogurt off with them. 

Green Tea

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Green tea is rich in antioxidants and has been shown to increase fat-burning and boost metabolic rate. It’s also a hydrating beverage that’s a great addition to any diet. You can drink it hot or cold. Keep in mind that green tea contains caffeine, so it is best to enjoy a mug before 5 pm at the latest. 

Chia Seeds

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Chia seeds are packed with fiber and protein, and they’re a good source of omega-3 fatty acids. They can absorb up to 12 times their weight in water, helping to control hunger and stabilize blood sugar levels. You can do so much with these delightful little gems. Make a jam with them or pudding, or toss them in your soups or smoothies. The possibilities are endless!


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Lentils are high in protein and fiber, which will help keep you feeling full. They’re also a good source of iron and folate. Lentils can be enjoyed in soup or as a side dish to any main meal. You can also toss cooked lentils into a salad. 



Grapefruit is a weight-loss superfruit! It has a decent fiber content (2 grams in half a grapefruit) that can help control appetite by filling you up faster. Let’s not forget it’s also a good source of vitamins A and C. Enjoy half a grapefruit daily with each meal to fuel your body. You can also make a nice fruit salad with it, adding in some berries, greek yogurt, and nuts. 

Nuts and Seeds

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Nuts and seeds, like almonds, are packed with healthy fats and protein. They also contain fiber, which can help control hunger. Eat them plain out of the bag or sprinkle them on salads, add them to a bowl of oats or yogurt, or even add them to your favorite healthy cookie recipe.

Full-Fat Yogurt

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Full-fat yogurt is rich in probiotics, which can support a healthy gut. It’s also a good source of protein, which will fill you up faster. Enjoy yogurt in a bowl with berries and nuts, or add some to your morning smoothie. 

Olive Oil

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Olive oil contains good healthy fats that are rich in antioxidants and help with insulin resistance. This oil is also great for boosting metabolism, which helps burn calories. Switch up your vegetable oil (which is really bad for you, by the way) for olive oil. Use it in salads and for cooking.


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Eggs are a great source of high-quality protein and essential nutrients like vitamin D and choline. They can help control hunger, fill you up, and keep the need for snacking away. There are truly a million ways to enjoy eggs. Keep a few hard-boiled eggs in the fridge for when you need a healthy midday snack.


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Kimchi is a Korean dish made from fermented cabbage. It’s rich in probiotics, which can support gut health and help control body weight. A recent article on Healthline states: Eating up to three servings of kimchi each day is linked to a reduced rate of obesity among men, according to a new study. Now, that seems like a lot, but even one serving a day is a good preventative measure. You buy ready-made kimchi at your local market or make your own. 


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With 92% water in watermelon and a low sugar count, this superfruit is perfect to add to your diet. The water content alone will help keep you fuller longer and reduce the risk of craving unhealthy snacks. Enjoy watermelon on its own, make a smoothie out of it, or add it to a salad or a bowl of yogurt.


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Another great snacking choice is celery. It’s not only super low in calories but also high in water, which helps fill your belly faster. You can enjoy this great veggie alone or dip it in guacamole, spread some cheese or all-natural peanut butter on it, or add it to your soups and stews.


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Barley is a whole grain that’s high in fiber. It helps control hunger, stabilize blood sugar, and reduce the risk of heart disease. It also helps improve metabolism, which aids in burning calories. You can enjoy barley in soups, in a drink, or even for breakfast with a splash of milk, honey, and berries on top!


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Edamame are young soybeans that are high in protein and fiber. They’re also a good source of iron and calcium, not to mention how tasty they are! You can add these to your plate as a side dish for your main meal or eat them as a snack with some salt. So good!!


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Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and antioxidants. This little gem of a protein will fill you up fast and keep you fuller longer. There are so many ways to enjoy quinoa. You can add it to a salad, make a salad out of it, or even add it to baking or breakfast. 


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Are you surprised to see lemons on this list? Lemons are known for their detoxifying properties. They’re also a good source of vitamin C and can aid digestion and boost metabolism. You can squeeze lemons into your water, onto your salad, fish, or wherever you want. 

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Author: Iva Ursano

Title: Writer

Expertise: Anti-Aging, Mental Health

Iva is a 60-something woman, originally from Northern Ontario, Canada, who now resides in sunny Guatemala. She helps women over 50 love the skin they're in and empowers them to live their best lives ever. When she's not blogging, she's out on her scooter feeding and rescuing street dogs.  

You can also check out her amazing eStore here. It is full of powerful self-help eBooks, personal development courses, and so much more—ALL at affordable prices!

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