Intermittent Fasting for Weight Loss After 50: How Linda Lost Weight with EJ the Trainer

Break Through Weight Loss Plateaus After 50

Are you frustrated by stubborn weight that won’t budge—no matter what diet or exercise plan you try? You’re not alone. As we age, metabolism slows, hormones change, and losing extra pounds becomes a real challenge, especially for women over 50. But there’s a science-backed solution that’s helped thousands finally shed unwanted pounds: intermittent fasting. At EJ the Trainer, we specialize in guiding clients over 50 to lasting, healthy weight loss with customized intermittent fasting and exercise plans. Today, let’s look at how Linda—a 52-year-old woman determined to reclaim her health—transformed her body and life.

What is Intermittent Fasting?

Intermittent fasting (IF) is not a diet that tells you what to eat, but when. Restricting your eating to specific windows allows your body more extended periods to burn fat more effectively. For many, especially those over 50, this method can break through the plateaus that stall progress with traditional diets.

Key Benefits:

• Boosts fat burning after 12 hours of fasting.

• Preserves muscle by increasing growth hormone during the fast.

• Improves insulin sensitivity, a key marker for metabolic health.

• Reduces cravings and helps you feel satiated.

  
  

Which Intermittent Fasting Method is Best for Women Over 50?

When starting with intermittent fasting, most women over 50 find the 16:8 and 18:6 methods most approachable and effective. Understanding these options can help you choose the best fit for your body and lifestyle.

The 16:8 Method

• How it works: Fast for 16 hours daily, with all eating occurring in an 8-hour window.

• Example: Eat between 12:00 noon and 8:00 pm, then fast until noon the next day.

• Who it’s for: Beginners and those prefer a more flexible approach. It’s a gentle way to start fasting without feeling overly restricted.

• Benefits: Easier to adapt to, helps regulate blood sugar, and supports steady weight loss.

16:8 Intermittent Fasting Plan

The 18:6 Method

• How it works: Fast for 18 hours daily, with a 6-hour eating window.

• Example: Eat between 1:00 and 7:00 pm daily, fasting outside those hours.

• Who it’s for: Those who are comfortable with fasting or want to accelerate their results after adapting to 16:8.

• Benefits: It may provide slightly more rapid weight loss and heightened metabolic benefits, but it can be more challenging to maintain initially.

  
  

  

  18:6 Intermittent Fasting Plan

Which Is Better?

There’s no universal “best”—it depends on your goals, experience, and how your body responds.

• Many women over 50 start with 16:8 to allow their bodies to adjust.

• As comfort with fasting grows and results plateau, some transition to 18:6 for greater benefits.

• The right method is the one you can stick with consistently and comfortably!

  
  

EJ the Trainer recommends starting with 16:8, listening to your body, and adjusting as needed. Always consult your doctor before beginning any fasting regimen—especially if you have existing health conditions or take medication

Meet Linda: From Stuck to Success with Intermittent Fasting

Linda, age 52, came to EJ the Trainer frustrated. At 185 lbs, she knew her health would be better at 160 lbs, but years of yo-yo dieting and workout burnout had left her discouraged.

EJ listened to Linda’s story and recommended a well-paced, sustainable approach with the 16:8 intermittent fasting method—where she would eat during an 8-hour window and fast for the next 16 hours, including her overnight sleep.

Linda’s Fasting & Eating Schedule

• 8:00 pm: Finishes dinner (no late-night snacking)

• 12:00 pm (Noon): Breaks her fast with a balanced, protein-rich lunch

• 12:00-8:00 pm: Eating window for two main meals and a light snack

  
  

What Linda Ate

• Lean proteins: chicken, fish, tofu, eggs

• Veggies & leafy greens, some fruit

• Healthy fats: avocado, olive oil, nuts

• Whole grains (in moderation)

• Water, herbal tea, and black coffee (during fasting)

  
  

Combining Exercise for Greater Results

EJ knows the importance of practical exercise, especially after 50. Linda’s plan included:

• Strength or resistance training: 3 times a week to build and protect muscle

• Cardio: Brisk walking or swimming 2-3 times a week for heart health

• Stretching or yoga: For mobility and mindful recovery

  
  

Linda soon found she had more energy, slept better, and her aches and cravings faded.

What Happens During Fasting?

• 12 hours: The body shifts from burning stored glucose to using stored fat for energy.

• 18 hours: Growth hormone surges aid fat loss and muscle preservation.

• 24 hours: Improved insulin sensitivity, protecting against type 2 diabetes.

  
  

Tracking Progress & Staying Motivated

In a journal, Linda tracked her meals, exercise, weight, and even moods. Whenever progress plateaued, EJ suggested tweaks—like adding an extra hour of fasting, changing recipes, or trying a new workout.

The community and EJ’s support helped Linda stay consistent and not feel deprived. After three months, she was down 18 lbs and felt physically and emotionally rejuvenated!

Frequently Asked Questions: Intermittent Fasting & Weight Loss After 50

Is intermittent fasting safe for women over 50? Yes, IF is safe for most healthy women! As with any new regimen, Linda talked to her doctor before starting. If you take medication or have health conditions, ask your healthcare provider.

Will I lose muscle with fasting? Not if you include protein in your meals and keep up weight-bearing exercise. Growth hormone increases during fasting to help preserve muscle mass.

Can I exercise while fasting? Absolutely! Linda did, and so do many of EJ’s clients. You may need to experiment with what type and intensity of exercise feels best for you.

Will I be hungry all the time? The first week can be tough, but hunger naturally fades as your body adapts. Eating enough protein, healthy fats, and fiber keeps you satisfied.

Linda’s Words

“I thought it was impossible to lose weight after menopause! EJ made fasting and exercise feel doable, and now I have the energy and confidence I’d given up on finding again.”—Linda, 52

Your Next Steps: Start Your Success Story with EJ the Trainer

Linda’s journey proves it’s never too late to lose weight, reset your energy, and feel healthy again! Intermittent fasting is simple, scientifically proven, and can make a world of difference when customized for your lifestyle.

Are you ready to break through your plateau and finally achieve your desired results? Let’s work together!

Contact EJ the Trainer for a consultation today and discover your personalized intermittent fasting plan: train@ejthetrainer.com