I’m a 68-year-old man and I’ve been carrying extra weight around my middle for years. I don’t drink much alcohol, but I still have what people call a “beer belly.” At my age, I know metabolism slows down and crash diets aren’t a good idea. What are the safest and most effective ways for someone in their late 60s to reduce abdominal fat - diet adjustments, specific types of exercise, or other lifestyle changes? I’d really value advice from people who have tackled this in their 60s and beyond.
 

Thanks in advance.

5 minutes ago, JimCM said:

I’m a 68-year-old man and I’ve been carrying extra weight around my middle for years. I don’t drink much alcohol, but I still have what people call a “beer belly.” At my age, I know metabolism slows down and crash diets aren’t a good idea. What are the safest and most effective ways for someone in their late 60s to reduce abdominal fat - diet adjustments, specific types of exercise, or other lifestyle changes? I’d really value advice from people who have tackled this in their 60s and beyond.
 

Thanks in advance.

I am 78 and have the same problem. I only eat 2 small meals per day, don't drink any sugary drinks, no junk food, no sweets at all so I can't help you at all. 

Sherm, intermittent fasting and walking for 1 hour per day.

  

I am 67 and just lost a few kilos by doing a combination of things.

First of all cut out all sugar and sweetened things.

No cookies,coke or any fizzy drinks.

How much do you need to lose?

A few weeks ago i did a 72 hour fast and it was very easy to do  for me.Fasting can be done at any age as long as you are in good health.

You can also skip 1 meal per day,easy to do also.

 

35 minutes ago, JimCM said:

I’m a 68-year-old man and I’ve been carrying extra weight around my middle for years. I don’t drink much alcohol, but I still have what people call a “beer belly.” At my age, I know metabolism slows down and crash diets aren’t a good idea. What are the safest and most effective ways for someone in their late 60s to reduce abdominal fat - diet adjustments, specific types of exercise, or other lifestyle changes? I’d really value advice from people who have tackled this in their 60s and beyond.
 

Thanks in advance.

I am a decade younger than yourself but have the same problem. I can lose weight when I want to/need to by adjusting my diet and upping the daily walking. I do around 2 hours per day most days and at a fairly fast pace.

 

However, I just can't seem to shift the 'beer belly'. I do like a few beers which clearly doesn't help but as I said, I can lose weight - just not around my middle.

 

I'm hoping some posters offer some really useful tips on how to shed the spread. 

Sit ups I keep hearing, is this the answer?

18 minutes ago, JimCM said:

Sit ups I keep hearing, is this the answer?

Sit ups, crunches being better, will harden the muscle under the fat, but aren't a reducing tool. Reducing body fat comes from reducing the amount of total carbs you intake, as the body will first burn glycogen as a fuel source, before any stored body fat. If you eat too many carbs, that fat will stay stored unless you do cardio along with carb reduction.

 

I just turned 69, and have a little ab fat that I never carried for 50 years of training for two reasons. I eat more rise now and get to the gym a little less, so I'm taking in the carbs but not burning all of them like I did before. I stay very close to having a six pack all the time, as I know the older you get, the harder it is to burn that fat.

 

Don't eat in the 3 hours before you go to bed. eat 4-5 small meals instead of 3. Never skip breakfast. Don't drink any calories if you can do that. I know you like a few beers so make that one less every time and stop.  Of course the more you move, the more you burn, so taking a walk every day will help. Men store body fat in the belly most. Women in the hips and butt. That's the way it happens so it isn't unusual what you have. The fat didn't go on overnight so it will take some time to get rid of it, but it will surely help your health, as carrying belly fat isn't good. 

 

Don't get discouraged. Body weight fluctuates all the time, with water weight and stool,, so weighing yourself isn't going to matter. Sticking to a routine will have you making changes, gradually, and permanently. 

On the bright side it will take us fatties longer to starve to death live with it ain't going nowhere

11 hours ago, Tidal wave said:

On the bright side it will take us fatties longer to starve to death live with it ain't going nowhere

 

True. Fat guys are more likely to survive an apocalypse.

 

47 minutes ago, JimCM said:

Sit ups I keep hearing, is this the answer?

Exercise will definitely help but sit ups are not the answer.  But exercise, and diet, are your two main levers to pull.  It won’t be easy but diligence and consistency will go a long way.

 

A third option - look into GLP-1 medications like semaglutide and tirzepatide (Ozempic, Mounjaro) - they have revolutionized weight loss for those who suffer from obesity, diabetes etc.  In conjunction with a sensible diet and exercise, you really could transform your health and physique IMO.

 

Best of luck.

Read this before you pursue any drastic weight loss programme. 

 

"In conclusion, the present study suggests that the ideal BMI ranges for young and middle-aged individuals are not ideal for older patients; especially, older individuals with BMI values <25 and >35 kg/m² have a higher risk of decreased functional capacity, balance, walking, mobilization disorders, fall risk, reduction in muscle strength, and malnutrition. Therefore, a BMI between 25 and 35 kg/m² may be optimal for health in the older population. Data from this study suggest that the optimum BMI range is 31–32 kg/m² for female and 27–28 kg/m² for male. With broader studies on this subject, the ideal BMI range for older people can be determined.

 

https://pmc.ncbi.nlm.nih.gov/articles/PMC8984168/

 

 

 

 

You have use more energy than you are putting in........the trick is to do it in a pleasant, healthy way so you can keep it up.

 

 

I got down from 90kg to 74kg over about 10 months.......healthy diet, small portions, plenty of exercise.

 

 

16 hours ago, jvs said:

How much do you need to lose?

I don’t care about the amount of, more getting rid of the belly, I’m not fat in other areas of body.

57 minutes ago, Will B Good said:

 

 

You have use more energy than you are putting in........the trick is to do it in a pleasant, healthy way so you can keep it up.

 

 

I got down from 90kg to 74kg over about 10 months.......healthy diet, small portions, plenty of exercise.

 

 

Makes sense, thanks.

1 hour ago, TimBKK said:

Exercise will definitely help but sit ups are not the answer.  But exercise, and diet, are your two main levers to pull.  It won’t be easy but diligence and consistency will go a long way.

 

A third option - look into GLP-1 medications like semaglutide and tirzepatide (Ozempic, Mounjaro) - they have revolutionized weight loss for those who suffer from obesity, diabetes etc.  In conjunction with a sensible diet and exercise, you really could transform your health and physique IMO.

 

Best of luck.

Thanks, I’ll investigate but a bit wary as my wife was on some pills years back and there was a boomerang effect, I think it was amphetamine based medicine.

2 minutes ago, JimCM said:

Makes sense, thanks.

 

I'm bragging now....I was 67 at the time, stepped out the shower and this girl said OMG......you've nearly got a six pack.......555

1 minute ago, Will B Good said:

 

I'm bragging now....I was 67 at the time, stepped out the shower and this girl said OMG......you've nearly got a six pack.......555

Maybe the girl was responsible for the weight loss 😉

Just now, JimCM said:

Maybe the girl was responsible for the weight loss 😉

 

WOW!

 

Many a true word said in jest!

16 hours ago, JimCM said:

I’m a 68-year-old man and I’ve been carrying extra weight around my middle for years. I don’t drink much alcohol, but I still have what people call a “beer belly.” At my age, I know metabolism slows down and crash diets aren’t a good idea. What are the safest and most effective ways for someone in their late 60s to reduce abdominal fat - diet adjustments, specific types of exercise, or other lifestyle changes? I’d really value advice from people who have tackled this in their 60s and beyond.
 

Thanks in advance.

Exercise so you are consuming less calories than you are expending. Try walking more instead of driving or getting a taxi.

2 hours ago, JimCM said:

Sit ups I keep hearing, is this the answer?

It strengthens your stomach muscles for sure. I include sit-ups on an inclined bench and daily complete 150

I wasn't born to suffer, so when I realized I was fat and needed to lose weight and change my eating habits, I did some looking around. I'm not into 'low-cal half a boiled chicken breast and a cup of cottage cheese on a lettuce leaf' semi-starvation-exercise-heavily quick weight-loss diets. I need Thai, Mexican, German, French, Chinese, Western, etc., dishes, or the 'diet' isn't going to work for me.

I found the Keto Diet gave me what I needed. I dropped over 50lbs comfortably, without feeling as if I was really denying myself or starving myself. Uncomfortable systems don't work for me in the long run.

I took off the weight quickly and have kept it off. I've been eating in this fashion for the past 6+ years, delighting in the various side benefits that come along.

1 hour ago, Will B Good said:

 

I'm bragging now....I was 67 at the time, stepped out the shower and this girl said OMG......you've nearly got a six pack.......555

You shouldn't really be drinking beers in the shower.....