Tips to Shed Belly Fat in Your 60s

Let’s face it losing belly fat over 60 isn’t easy. But it’s not impossible, either.

Age brings natural changes to your body, from declining muscle mass to shifting hormones and slower metabolism. All of these can make belly fat stickier than ever. The good news? You can still lose visceral fat the deeper belly fat linked to heart disease and diabetes with a smart, sustainable approach.

Here’s how to get started and stay on track with six research-backed lifestyle tips that work at any age.

1. Create a Calorie Deficit That Works for You

The first step to losing belly fat is consuming fewer calories than you burn. A calorie deficit of 500 to 1,000 per day typically leads to a safe and steady weight loss of 1 to 2 pounds per week, per the Mayo Clinic.

You don't need extreme dieting in fact, that can backfire by slowing your metabolism even more. Most people assigned female at birth should aim to eat at least 1,200 calories daily, and those assigned male at birth should aim for at least 1,500, unless directed otherwise by a doctor.

The key? Eat nutrient-dense meals that keep you full without excess calories think whole grains, lean proteins, vegetables, and healthy fats.

2. Cut Back on Sugar

Sugar adds calories without nutrients and is easily stored as fat especially around your middle. Studies show diets high in added sugars contribute to abdominal weight gain and insulin resistance.

Instead of cutting out sugar completely, focus on limiting added sugars from sources like:

• Sweetened beverages (soda, sweet teas)

• Desserts and baked goods

• Sweet cereals and flavored yogurts

• Alcohol (especially sugary cocktails)

Choose naturally sweet foods like fruit when you’re craving something sweet and use spices like cinnamon or vanilla for added flavor without the sugar.

3. Limit Ultra-Processed Foods

Highly processed foods are often loaded with refined carbs, sodium, and preservatives that can contribute to inflammation and belly fat. They’re also easy to overeat, making weight loss harder.

Swap ultra-processed snacks and frozen meals with:

• Whole grains like quinoa or brown rice

• Fresh fruits and vegetables

• Lean proteins like fish, eggs, or legumes

• Healthy fats like olive oil and avocado

Bonus: High-fiber foods not only help control appetite but may also support gut health and reduce fat storage.

4. Make Movement a Daily Habit

You don’t need to live at the gym to lose belly fat, but regular movement is crucial. Aim for:

• 150 minutes of moderate-intensity cardio each week (walking, swimming, biking)

• 2 strength-training sessions per week to build and preserve muscle mass

Even low-impact activities like gardening or stretching contribute to your calorie burn and keep your joints mobile. Strength training is especially helpful as it boosts your resting metabolism, making it easier to maintain fat loss long-term.

If you’re just starting out, begin with 5 to 10 minutes a day and increase gradually. Working with a personal trainer or physical therapist can help you design a safe, age-appropriate routine.

5. Manage Stress to Lower Cortisol

Chronic stress raises cortisol levels, which encourages your body to store fat in the abdominal area. That’s why managing stress isn’t just good for your mood—it’s key for your waistline, too.

Incorporate stress-reducing practices such as:

• Daily walks or gentle yoga

• Meditation or guided breathing exercises

• Listening to calming music

• Connecting with loved ones

• Journaling or creative hobbies

Just a few minutes of mindfulness daily can make a measurable difference in your body’s stress response.

6. Prioritize Sleep Every Night

Not getting enough quality sleep throws your hunger hormones out of balance, increases cravings, and slows your metabolism. In one study published in Obesity, adults who got 7–8 hours of sleep per night gained less visceral fat than those who slept 6 or fewer hours.

To improve your sleep hygiene:

• Keep your bedroom cool, dark, and quiet

• Avoid screens and heavy meals before bed

• Stick to a consistent sleep schedule, even on weekends

• Limit caffeine in the afternoon

If you regularly struggle with sleep, talk to your doctor treating sleep disorders can have a direct effect on your weight and overall health.

Bottom Line

Losing belly fat after 60 isn’t about quick fixes it’s about building lasting habits that support your body’s changing needs. Combining a modest calorie deficit with movement, sleep, stress management, and a nutrient-dense diet can make a real impact.

These small shifts not only reduce belly fat but can also boost energy, reduce disease risk, and support healthy aging so you feel your best for the years ahead.

For more healthy living tips, subscribe to our newsletter.