If you are a senior who wants to lose belly fat, this article will show you secrets to losing belly fat after 65.
Losing belly fat is a big challenge for most people. In fact, belly fat becomes more stubborn as we grow older due to hormonal changes and muscle loss.
However, with the right diet and exercise plan, you can lose belly fat after 65. The truth is the diet and exercise rules for seniors are not very different from those of younger folks. But you may want to stay away from high impact exercises and extreme diet habits.
Don’t try to do those crazy ab workouts on youtube. Instead, focus on forming new habits that can help you lose belly fat for good.
1. EAT MORE PROTEIN
Protein is beneficial for several reasons.
Firstly, protein is essential for muscle growth. As you may know, increasing muscle mass helps boost metabolism. And a fast metabolism will allow you to burn more calories while sitting.
Secondly, research shows that protein is the most satiating of the three macronutrients. Getting adequate protein every day will keep you full for longer and prevent overeating.
However, don’t assume that you can eat as much protein as you want and still lose belly fat. Excess calories from protein can make you gain weight. Even worse, excessive protein intake causes kidney problems and other health issues.
The recommended daily protein intake is 0.8 grams per kilogram of body weight or 0.36 grams per pound. This equals to about 60 grams per day for the average sedentary man and 50 grams for the average sedentary woman.
2. WALK MORE
Walking benefits the body in a variety of ways. It can help you to deal with stress and burn calories without putting pressure on your joints.
Our joints become stiff and achy, as we grow older. This means you may not be able to perform burpees and other challenging exercises. Luckily, walking can help you lose belly fat after 65 without hurting yourself.
Walk for at least 20 minutes every day. Eventually, you want to increase your walking duration to 45 minutes to an hour.
3. EXERCISE AT HOME
Another issue with exercise and age is that going to a gym can be quite daunting. Most people will be fitter and stronger than you. Plus, the environment can be quite harsh sometimes.
Instead, do bodyweight exercises such as squats, planks, hand walkouts, and push-ups. These exercises will increase your muscle and strengthen your bones.
Remember that ab exercises don’t burn belly fat. Focus on doing short full body workouts.
4. BUILD MUSCLE AND STRENGTH
Whilst cardio might help to burn calories, strength is a much more important factor with age. Since we start to lose muscle after 35, strength training will help you regain muscle and strength.
Focus on compound movements (movements that use more than one joint). Squats, lunges, and wall push-ups are good examples of compound exercises.
Here are non-weight bearing compound exercises that can help you lose belly fat after 65. Increase reps after each workout in order to build muscle and strength fast.
5. GO FOR A SWIM
Swimming burns calories and helps keep your joints healthy. If you can’t walk because of hip pain or any other joint problem, choose swimming instead.
Swimming is safer for your joints compared other forms of cardio such as running or cycling.
6. FIND A FITNESS FRIEND
Trying to achieve your goals by yourself can be hard. You don’t always wake up each day with the motivation to eat well and exercise, so having someone on the journey with you can make all the difference.
Choose a workout partner who is in better shape than you are. He or she will encourage you to push yourself and get better results from your workouts.
7. DON’T CUT FOODS
Cutting out a whole food group such as refined flour can lead to increased cravings and binge eating. Instead, stick to the 80/20 rule.
This means that 80% of the time you eat natural, whole, unprocessed foods such as lean meats, fruits, and vegetables, then fill the 20% with the not-so-healthy foods.
8. FOCUS ON SLEEP
You have to get enough sleep if you want to lose belly fat after 65. In fact, sleep is as important as diet and exercise when it comes to your overall health.
Getting quality sleep every night can help reduce stress and lower the risk of chronic diseases. Aim for at least 8 hours per night. Keeping your bedroom dark and cold will help you sleep deeply.
9. EAT MORE FIBER
Fiber will keep you full for longer. It also helps eliminate digestive problems seniors struggle with such as bloating, indigestion, and irregular bowel movement.
Good sources of fiber are whole grains, fruits, and vegetables. These dinner ideas will show you various ways to add fiber to your diet.
10. ALWAYS TAKE THE HARDER ROUTE
Little things quickly add up and have a big impact. Here are two things you can do every day to burn more calories and get fitter: Take the stairs instead of the elevator and park further away from your destination and walk the remaining distance.
11. FOCUS ON FAT LOSS, NOT WEIGHT LOSS
Fat loss and weight loss are two different things. You can lose weight by losing fat, muscle or water. Your goal should be to lose fat without muscle loss. And you can achieve this by combining strength training with a small calorie deficit.
Don’t fall for fad diets which promise fast weight loss. Focus on building habits that will help you lose fat. You may even want to track your body fat percentage to know if what you are doing is working.
12. DRINK MORE WATER
Water helps to increase the volume in our stomach – a key contributor to how our mind knows that we’re full. Studies actually show that drinking water before meals can help you eat less.
Losing belly fat after 65 will be a lot easier if you drink enough water. Drink at least 2 liters of water a day.
13. BE PATIENT
Losing belly fat after 65 takes time. Don’t expect to melt away the fat that has accumulated in your belly for years in just a few weeks.
Being patient and understanding that it takes time to get a flat belly after 65 will keep you persistent and consistent.
Stretching reduces your risk of injury from exercise or everyday movements. Try to fit in a 10-15 minute stretching session every other day to improve your flexibility.
If you struggle with knee pain, do these stretches. You can also ease back pain using these lower back stretches.
15. DEAL WITH YOUR STRESS
Stress can stop you from losing belly fat after 65. Studies show that people are likely to gain fat when they are stressed.
Not to mention the long-term effects of stress, it can cause sleeplessness, depression, and chronic diseases.
If you are stressed, try meditation or other relaxing activities such as walking around nature or getting a full body massage.
Losing belly fat after 65 is easy if you know what to do. In fact, you can get a flat stomach very soon if you follow this step-by-step plan. It is designed to help men and women lose belly fat without starving themselves or working out for hours.