We all have this image of the golden years. The picture of grandma in her rocking chair sleeping the afternoon away comes to mind. She hobbles with her cane as she walks in the house, only to sit back in the sofa again and read a book or watch television. Exercise is a thing unheard of for women over 50. Perhaps it's because, as some would jokingly say, they are already in the "pre-departure area" just waiting for the next bus to take them to their "final destination" wherever that may be.

But the increasing premium put on health and fitness now have somehow reversed this mindset. In this day and age of facelifts, breast augmentation and botox, the quest to halt aging have become a national obsession especially for those who are, well, already into the advanced years. And losing weight is one way to stay fit and healthy so grandmas can spend more time with their children and grandchildren.

Unfortunately, weight loss becomes even more of a challenge for women over 50. You don't have your hormones to work in your favor anymore. Low calorie diets and surgeries are potentially dangerous options when you reach this age.

Thus, if you want to shed those extra fats, you've got to make sure that you follow a safe weight loss plan. You don't want to go with highly strenuous exercise routines. Brisk walking would do just as well than jogging. You can walk your dog around the neighborhood or the park. Or better yet, you can baby sit your grandchild and while you're at it, you can try following the little toddler around or playing rough-and-tumble games with him or her. Take the stairs. Park your car some distance away from the grocery store so you can walk. While it is possible for you to still engage in aerobics, make sure that you contact your healthcare professional first before undergoing any exercise regimen. They will tell you how far and how fast you can go.

Make sure that you're always hydrated by drinking lots of water. Add lots of fiber in your daily diet. Fruits and vegetables should become part and parcel of your weight loss program. Stock up on the calcium to protect your bones-low-fat or non-fat milk products, cheese and dairy are good sources. You can take lean meat and fish but do so in moderation. Make sure that you mind your calorie intake as well to prevent fat from collecting on your midsection. To prevent yourself from overeating and to keep your metabolism constantly churning, it's advisable for women at this age to eat small, frequent meals six times a day rather than three full meals.

For women over 50, losing weight isn't going to be as fast as when you were in your prime. However, all you need is effort and willpower to shed those pounds off. It would also help if you have a partner to do the exercises with. That way, you're constantly motivated to keep working out and eat healthy. Having a buddy makes it fun, too.