Top Ways on How to Lose Belly Fat at 60 in 2024: Simple Changes for Big Results
You’ve heard it before: you’re only as old as you feel. But what if your body tells you you’re much older than that? What if your belly fat says otherwise? The truth is, many factors contribute to our bodies’ health and weight—all of which change over time. So even though getting rid of belly fat can be challenging for any age group, if you follow these tips to get rid of belly fat and dedicate yourself to sticking with them, there’s no reason losing weight can’t be part of your journey through life.
Eat often
People may often assume that eating less is the key to weight loss, but this simply isn't true. In fact, getting enough calories becomes even more important as you age, regardless of your weight loss goals.
Eating often is actually a key to weight and fat loss! Think of your metabolism like a fire; in order to get a fire blazing you have to light it. Then, to keep it burning, you add small amounts of wood every few hours. The same is true with metabolism, you need to jump start it with breakfast, then keep it burning by eating small, frequent meals every few hours. Eating more often will help you manage hunger and fullness, ultimately helping you manage portion sizes and the amount of calories you consume.
Increase protein in your diet
Protein can be a helpful way to lose weight?because it makes you feel fuller than carbs and fat do. By including a lean source of protein in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include:
Good plant based sources include:
And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat. These are known as lean sources as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders. But if you decide to use these make sure you have a trained dietitian or nutritionist supervising your diet.
Choose Healthy Fats Over Unhealthy Ones
Healthy fats can be found in fish, nuts, seeds, and olive oil. Unhealthy fats are saturated and trans fats. They’re found in processed foods, red meat, cheese, and butter.
Unhealthy eating habits tend to lead to weight gain because they’re high in sugar and fat—the two things that cause your body to produce excess belly fat. When you eat unhealthy foods regularly, it’s easy for your body to get used to those types of food sources so that it doesn’t have access to any other options except for those same unhealthy options. The more time passes without consuming anything else but unhealthy foods, the more likely it is that your body will reject healthier alternatives out of habit (and lack of practice).
Lift a Few Dumbbells
Resistance training is important as it’s the only way to reverse the loss of muscle due to age, a process that starts in our 30s.
A study out of the University of New South Wales, based on meta-analysis of various data, shows people can lose 1.4% of the body’s fat deposits via strength training alone, which is similar to what we might lose via cardio or aerobics.
Combining weight training with cardio produced the best results. So you need both. Strive for two to three days of resistance training and five days of some type of cardio a week, even if for 10 minutes.
You can either hit the gym or do your training at home. Dumbbells and resistance bands are easily accessible and provide great resistance training.
?? A Quick and Easy Guide to Lose Your Belly
Drink adequate amounts of water
Help keep your body feeling more satisfied and hydrated by drinking adequate amounts of water and other clear fluids each day.
It's typically recommended drinking at least 8 glasses of water daily. However, even amounts up to 13 glasses per day have been recommended.
Water is essential for hydrating your body. It plays a vital role in regulating your body temperature and blood pressure.
In addition, adequate hydration helps manage your appetite. Plus, drinking a glass of water immediately prior to a meal can help you reduce your overall intake and support your weight loss.
Conclusion
So, there you have it. If you want to lose belly fat when you’re over 60 or any age for that matter, then these are the steps to take. Good luck
Medical Disclaimer: The information in this article is for informative purposes only and shouldn’t be taken as medical advice. Those who have any health-related queries should be sure to reach out to a medical professional. These statements have not been evaluated by the Food and Drug Administration. This article is not intended to diagnose, treat, cure, or prevent any disease.
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