6 Tips to Help You Lose Belly Fat Over 60

Losing belly fat at any age is a challenge, but it seems even more difficult to achieve over age 60. As you age, having a more sedentary lifestyle, changes in hormones and a natural loss of muscle mass makes it more likely that your waistband will expand.

That stubborn belly fat might have you thinking, "‌Can‌ you lose belly fat in your 60s?!" You absolutely can, it just takes some time and dedication. (Don't expect to see much of a difference in 7 days or 2 weeks, in other words.)

To lose belly fat as you age, it's key to combine physical activity and a lower-calorie diet. But there are also strategies that support belly fat loss that don't have to do with food or fitness. Keep reading for everything you need to know to get rid of belly fat after 60.

Even if your weight doesn't change, you may notice your belly increases in size as you age. The development of visceral fat — which is deep belly fat that surrounds your internal organs — is linked to higher risks of health issues like heart disease and type 2 diabetes.

Visceral fat is different from subcutaneous fat, which lies right beneath the skin. Natural declines in estrogen in people assigned female at birth (AFAB) and testosterone in people assigned male at birth (AMAB) in your 40s and 50s set you up for accumulating more belly fat over time.

Plus, the calories your body burns just to get through the day starts to decline between your 40s and 60s, making it easier to gain belly fat following the same eating plan and exercise routine that helped you maintain your weight when you were younger, according to Harvard Health Publishing.

As you age, you probably can't avoid gaining ‌some‌ belly fat and you may not be able to lose all of it. But you can minimize its negative health effects with these lifestyle habits.

To lose belly fat, you need to enter a calorie deficit, meaning you burn more calories than you take in. Most people can safely cut about 500 to 1,000 calories a day, depending on their current eating and exercise routines. This typically leads to a sustainable weight loss of 1 to 2 pounds a week, according to the Mayo Clinic.

Keep in mind you shouldn't cut your calories ‌too‌ low: People AFAB need at least 1,200 a day, and people AMAB need at least 1,500, unless your doctor instructs you otherwise, per Harvard Health Publishing.

When you're limiting your calories, you want what you're eating to deliver as much nutrition as possible. Added sugar contributes calories but not much in the nutrient department, plus it's more likely to be stored as fat, according to the Cleveland Clinic. You don't have to deny yourself a sweet treat now and then, but limit how much you're enjoying baked goods, candies, sweetened beverages, cereal and alcohol.

There's no one best diet to lose belly fat after 60 (or at any age). Instead, limit refined grains and other processed foods in favor of whole grains and fresh produce, according to Johns Hopkins Medicine. This will naturally deliver more fiber, which promotes fat loss by helping you stay full for longer on smaller portions. Focus on lean proteins, too, such as skinless poultry, eggs, trimmed steak and fish.

Your calorie deficit doesn't just depend on your diet; it also factors in your physical activity. While it's challenging to lose belly fat from exercise alone, a fitness routine can help you on your weight-loss journey.

There is no number one exercise for belly fat. Instead, the best exercise for you is one you'll stick with over time. Stay consistent with at least 30 minutes of cardio, five days a week and you can shed fat all over, according to the Cleveland Clinic. Start with just a few minutes at a time if you're new to exercise and gradually work up from there.

Here are some ideas you can try:

You should also aim to do at least two strength-training workouts a week. Building muscle helps change your body composition; when you have more lean muscle mass and less body fat, you'll naturally burn more calories at rest, furthering your progress, per the Cleveland Clinic.

Increase your weight and intensity gradually, and consult a fitness professional for guidance.

One of many reasons to cultivate calm: Higher levels of the stress hormone cortisol are linked to more belly fat. Some stress is unavoidable, but compiling a number of healthy coping mechanisms can help you stay grounded. Try any calming techniques that feel good to you, including yoga, meditation, journaling, talking to loved ones or seeking out professional mental health support.

When you don't get enough sleep, your hunger hormones urge you to reach for foods higher in sugar and your metabolism slows. In fact, a May 2014 study in ‌‌Obesity‌‌ found people who slept 7 to 8 hours a night gained less visceral fat than people who slept 6 or fewer hours a night.

It can be harder to get quality sleep as you age, so it becomes extra important to optimize your routine for rest: Make sure your bedroom is cool, dark and quiet, give yourself some time to wind down before jumping into bed, power down your phone and avoiding drinking or eating too close to bedtime.