Whether we are in our 30s, 40s or 60s, maintaining a healthy weight and lifestyle is important at any age. However, according to a survey, around 75% of men and 55% of women are overweight by the end of their working lives, and sadly, obesity in old age has become the norm. If there’s one thing that gets even harder as the years go by, it’s losing weight. Let’s face it – losing belly fat is not an easy task, but it can become a real challenge after a certain age. From the age of 30 our body changes, the metabolic rate decreases and we have less strength and energy. Although all of this makes it much more difficult to lose weight, you don’t have to panic right away. To help you look good and stay healthy as you age, we’ve done some research for you and explain how women can lose belly fat after 60!
Is it still possible to lose weight after 60 – how often have you asked yourself this question? The older we get, the slower our metabolism becomes. From the age of 30 we start to lose muscle mass and the metabolic rate decreases. To lose weight successfully in old age, we need to use more energy than we take in – we all know that. But over the years, our body needs fewer calories and that can make the weight loss process even more difficult. With a few changes in our habits, we can also lose weight at 60 – in a healthy way and without sacrificing anything. A balanced diet and physical activity are the optimal combination for both men and women who want to lose belly fat in their 60s.
The dangers of belly fat in old age
Even if your weight on the scale doesn’t change, you may have noticed that you’ve gained some weight around your stomach. The accumulation of visceral fat — which is deep, internal abdominal fat that surrounds our internal organs — can affect liver function and increase the risk of cardiovascular disease and type 2 diabetes. A healthy weight in old age also relieves joint and postural problems and prevents back pain in the long run. Losing belly fat after 60 is not only important for purely visual reasons, but also plays an important role in our health. A 2012 scientific study in “Obesity” magazine found a notable reduction in abdominal fat in overweight postmenopausal women who did regular cardio exercise.
Lose belly fat after 60 with a healthy diet
The older we get, the less we pay attention to our diet. After trying all kinds of diets our whole lives, at some point we don’t feel like it anymore and finally want to treat ourselves, right? That’s a good thing, of course, and nobody is perfect. For women to lose belly fat from 60, a balanced and healthy diet is essential. Review your eating habits. How big are your portions? Do you snack too often? Or is the food too greasy? Your diet should primarily include fresh fruit and vegetables, unsaturated fatty acids and plenty of protein. As for carbs, try to eat about 50 grams of carbs a day and go for unprocessed and starchy carbs.
However, you should refrain from radical diets in old age, because a too big calorie deficit slows down the metabolism even more and the yo-yo effect is inevitable in the end. The average woman over 60 uses about 1,600 calories a day, and if you reduce your intake by about 500 calories, you’re left with only 1,100 calories. And we don’t have to explain to you that this is unhealthy in the long run. To lose belly fat after 60, a calorie deficit of 200 to 300 calories per day is considered optimal.
An active lifestyle is a crucial step in maintaining a healthy weight and losing belly fat – especially as we age. Physical activity builds muscle, increases calorie consumption and boosts metabolism – all of which are of great benefit to women who want to lose belly fat after 60. Sometimes it’s the smallest things that have the biggest impact. Take longer walks every day, leave the car at home more often and walk instead. And here’s a little motivation – 1 hour of walking at a moderate pace can burn between 200 and 350 calories. Even a thorough house cleaning burns around 400 calories per hour. So get creative and think of other ways you can be more active every day. But so that you don’t give up after 2 weeks, you should do something that you also enjoy.
Lose belly fat after 60 with strength training
If you haven’t started strength training yet, now is the perfect time! After all, it’s never too late to get fit and build some muscle. As already mentioned, from the age of 30 our body begins to lose muscle mass and sport and exercise become all the more important. To avoid possible injury, you should first consult with your doctor and discuss your options. Consult a personal trainer who will design a special training program just for you and your needs.
Abdominal workout for older women
There is no local fat burning and unfortunately we cannot only lose weight on the stomach or legs. In this case, a full-body workout would be the best possible option to lose belly fat after 60. But if you also want to tighten your stomach, you can also do a short abdominal workout for beginners 2 to 3 times a week. The range of exercises is now really huge, but we would recommend that you seek advice from a fitness instructor who is familiar with your ailments and medical conditions. If you’re new to the world of fitness, start slow and give your body time to adjust to the stress.
Lose belly fat after 60: Be patient
While it’s just as possible to reach a healthy weight in your 60s as it is in your 20s, it will definitely take a little longer. At a certain age, we are no longer able to exercise as hard as we would like, resulting in lower calorie burning. The metabolism also slows down, making it even more difficult to lose weight. But don’t give up and be patient! Focus on the healthy habits that will help you reach your goal, and don’t get frustrated if it doesn’t happen overnight. If you stick to a healthy diet and stay physically active, you can lose belly fat after 60.