The Top Beverage to Help With Weight Management After 50

Key points:

• Plain water or flavored water is one of the best drinks to choose after 50.
• It contains no calories or sugar, which can support weight loss efforts.
• Other important habits include strength training, plus eating enough protein and fiber.

Midlife hormonal shifts during perimenopause and beyond can change the way your body looks and feels. One common change is a gradual shift in body composition, with lean mass such as muscle declining and body fat increasing, often around the abdomen.

If weight management is one of your goals in midlife, what you drink can matter just as much as what you eat. “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, RD, a registered dietitian specializing in menopausal weight management. For her, the best drink for supporting weight loss and weight management at this stage is water. And yes, it can be flavored so you do not feel stuck with plain water all the time.

Other registered dietitians also point to water as the best choice. Here’s why it helps, how to make it more appealing and what else can support a healthy weight around menopause.

Why water can help with weight loss after 50

If you think water sounds boring, that reaction is understandable—but dietitians have good reasons for recommending it.

Water has no calories

When your goal is weight loss, total calorie intake matters. Calories can come from food or drinks, and liquid calories can add up quickly. “When [water] replaces higher-calorie beverages, it can make maintaining a much easier without someone having to cut more food from their diet,” says Benkova.

Water has no added sugar

Many beverages contain added sugar, including soda, sports drinks, energy drinks and sweetened tea or coffee, and that sugar can raise blood sugar. That increase triggers insulin release and may contribute to weight gain over time. Benkova notes that insulin resistance often increases during menopause, so sugary drinks can make the issue worse.

If you miss flavor, you can add fruit and herbs to still or sparkling water, says 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 no added sugar is a simple way to support your overall health without feeling like you have to give up on flavor,” she adds.

Water supports hydration

Research suggests that drinking water is linked to better metabolic health, which may help with weight loss. Dehydration has also been associated with obesity, while higher water intake has been linked to less weight gain with age. “I recommend drinking as much water as someone can comfortably fit into their routine,” says Hillary Wright, M.Ed., RDN, author of The Menopause Diet Plan. “It’s important to stay well hydrated as you get older,” she says. Beyond its connection with obesity, not meeting hydration needs has also been tied to a higher waist circumference, insulin resistance and other health concerns.

Water may also help curb appetite and improve cognition and self-monitoring, which can make healthier food choices easier. One study found that drinking water before a meal improved weight loss after 12 weeks in middle-aged and older adults with overweight or obesity, likely because it helps fill the stomach and increase feelings of fullness.

Other weight-loss habits to focus on after 50

What you drink is only one piece of the puzzle. These habits can also help support a healthy weight:

• Eat enough protein. A quality source of protein at each meal is important, says Benkova, who recommends women aim for 25 to 35 grams 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.
• Prioritize fiber. Fiber-rich foods such as fruits, vegetables, whole grains, legumes, nuts and seeds can increase fullness and are associated with weight loss. By helping you stay satisfied, fiber may also support long-term weight management. “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.
• Include soy foods. Soy foods like soy milk contain compounds that may help ease some menopause symptoms, says Theresa DeLorenzo, RD. One study found that soy intake was linked to less mental and physical fatigue, improved mood and a greater sense of energy and wellbeing, which may indirectly support healthy habits such as exercise.
• Make strength training a priority. Whether you lift weights or use your own body weight, choose exercise that builds strength and muscle. “Strength training is particularly valuable as we age because it helps preserve muscle and supports bone health,” says Agyeman.

Meal plan to try

7 Day High-Protein Meal Plan for Menopause, Created by a Dietitian

Our expert take

There is no single best drink for weight loss after 50, but nutrition experts agree that water is the top choice for supporting a healthy weight. It helps keep you hydrated, supports metabolic health and contains no calories or sugar. For many people, it is also easier to swap out beverage calories for water than to cut back on food. To make it more appealing, try adding fruit slices, herbs, carbonation or a small splash of fruit juice.