Losing belly fat after the age of 60 can be particularly challenging yet incredibly rewarding for your overall health. Excess visceral fat (the fat that surrounds your internal organs) has been shown to increase the risk of heart disease, type 2 diabetes, and other chronic conditions (1, 2).
While belly fat can’t be reduced by targeting specific exercises alone, a combination of aerobic, strength, and low-impact activities can help promote gradual fat loss and improve mobility, balance, and overall well-being (3).
A 60-year-old can get a flat stomach, provided they maintain a calorie deficit over time through a combination of healthy eating and regular exercise.
However, it’s important to understand that body composition may be different for someone in their 60s compared to someone in their 20s or 30s.
Consider that:
That being said, through consistent effort and the right approach, it’s possible for older adults to improve their overall health and achieve a flatter stomach. The key is to set realistic goals and make sustainable lifestyle changes that can be maintained over time.
In addition, “flat” isn’t the only measure of success when it comes to abdominal health. A core that’s strong, toned, and functional can drastically improve how you look and feel, even if your stomach isn’t entirely flat.
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Aerobic Activities to Burn Calories
Aerobic exercises are essential for overall fat reduction, including belly fat. They help boost your heart rate and increase calorie burn, which makes them particularly effective for trimming body fat over time (7).
Strength Training to Build Muscle
Strength training helps counteract the natural loss of muscle mass that occurs with aging (8). Building lean muscle is key to boosting your resting metabolism and targeting visceral fat (belly fat around the organs) (9). Bodyweight exercises, resistance bands, or light weights are all great options.
Core Workouts for Toning and Posture
Targeted exercises can strengthen and tone the muscles in your midsection, helping your stomach appear firmer while improving posture and balance (10).
Core exercises won’t directly burn fat but will help shape and strengthen the muscles underneath for a more toned appearance. Once the body fat starts to come off, this area will be even more defined.
What you eat has a major impact on how your body gains or loses fat. Adopting a sustainable and balanced approach to nutrition is essential.
Control Portions
As metabolism slows with age, eating smaller portions can prevent excess calories from being stored as fat (11). Use smaller plates to naturally limit serving sizes. You can also try intermittent fasting or eating more frequent, smaller meals throughout the day.
Before lowering calories too much, consult a doctor to ensure you’re getting the nutrients necessary for good health.
Increase Protein Intake
Protein is essential for preserving muscle mass as you age (12). It also helps keep you feeling fuller longer, which reduces the temptation to snack on unhealthy options (13). Include lean proteins such as chicken, fish, eggs, or plant-based options such as lentils and tofu in every meal.
Focus on Whole Foods
Swap processed and high-sugar foods for whole, nutrient-rich options that fuel your body and prevent fat accumulation. Replace refined carbs with whole grains such as quinoa, brown rice, or oats. Load up on vegetables, fruits, and healthy fats such as nuts, seeds, and avocado.
Stay Hydrated
Hydration supports digestion, minimizes bloating, and helps control hunger. Aim for at least 6-8 glasses of water daily (14).
A balanced lifestyle goes hand-in-hand with diet and exercise to optimize belly fat reduction.
Manage Stress
High stress levels can raise cortisol, a hormone that promotes fat storage, particularly in the abdominal area (15).
Improve Sleep Quality
Poor sleep can disrupt hormone balance and trigger weight gain (16). Older adults should strive for 7-8 hours of restful sleep per night (17).
Stay Consistent
Consistency is key for long-term results. Small, steady progress adds up over time, so aim to stick with your healthy habits rather than going for quick fixes.
Read more: Chair Yoga Routine for Seniors: 8 Exercises for a Full-Body Workout at Home
For individuals over 60, maintaining joint safety and gradually building strength are key. Below, we’ve outlined the top three exercises that are both safe and effective for managing belly fat for people in this age group.
Walking is one of the most accessible and effective aerobic exercises for older adults. It burns calories, helps reduce visceral fat, and improves cardiovascular health (18).
For those over 60, it’s particularly appealing because it’s low-impact and easy to modify based on fitness level. It also doesn’t require any special equipment – just a pair of good walking shoes.
How to Start Gradually:
Why It Works:
Walking engages large muscle groups, boosts metabolism, and improves balance, which makes it particularly safe for those with joint concerns or limited mobility (18). You can also enhance the intensity by walking on a slight incline or adding light hand weights.
For older adults who are looking for an even lower-impact aerobic activity, swimming is an excellent alternative. Swimming is particularly beneficial for those with joint pain, arthritis, or other mobility concerns, as the buoyancy of water reduces pressure on the joints while still providing a full-body workout (19).
Benefits of Swimming:
Tips for Getting Started:
Swimming provides a similar calorie-burning effect to brisk walking, but with the added advantage of being low impact, which makes it a perfect option for individuals with mobility or joint limitations.
Strength training is essential for older adults because muscle naturally decreases with age. Building strength promotes fat loss by boosting your resting metabolic rate but also improves mobility and prevents injuries (8). Chair-assisted exercises allow you to stabilize your body, which reduces the risk of falls and strain while engaging your core and improving muscle tone.
Example Exercises:
Why It Works:
Chair-assisted exercises take the strain off your lower-body joints, which makes them ideal for older adults with arthritis or mobility limitations. They help build lean muscle mass, which is essential for burning belly fat over time.
While traditional ab exercises such as crunches can be hard on your neck and back, gentle core exercises, such as seated twists or modified planks, can safely strengthen your abdominal muscles and improve stability. A stronger core helps flatten the stomach and supports better posture and balance (10).
Example Core Exercises for Older Adults:
Why It Works:
These exercises gently work the core muscles without putting undue pressure on your spine or requiring you to get down on the floor, which makes them perfect for older adults with limited mobility.
Any exercise that helps you maintain a calorie deficit and build lean muscle mass will ultimately contribute to a reduction in belly fat.
For seniors over 60, brisk walking, swimming, chair-assisted strength training, or gentle core exercises are all excellent options. These exercises are low-impact, easy to modify based on individual needs, and can be done without any special equipment. They also provide a variety of benefits beyond simply targeting belly fat, such as improving cardiovascular health and building overall strength and mobility (19).
The idea of “spot reduction” – the belief that you can lose fat from a specific area of your body using targeted exercises – is a widespread myth. While exercises that target the abdominal muscles will strengthen and tone that area, they won’t directly burn the fat sitting on top of those muscles.
Fat loss is a full-body process. When you exercise and create a calorie deficit (when you burn more calories than you consume), your body reduces fat stores from all areas – not just the belly. Factors such as genetics, hormones, and gender will influence where you lose fat first, but your overall fat percentage will decrease with consistent effort.
Yes, walking can help reduce belly fat by contributing to overall fat loss. When you walk at a brisk pace, it burns calories, increases your heart rate, and improves metabolism, all of which help create a calorie deficit. This allows your body to tap into its fat reserves, including belly fat, over time (21).
Older adults require a balanced diet that supports both weight management and overall health.
Going to extremes can be harmful for seniors. Rapid weight loss or overly restrictive diets often lead to nutrient deficiencies, which can amplify health issues rather than solve them. This is especially true with older populations.
Seniors may also have underlying health conditions, such as heart disease, diabetes, or medication needs, which can complicate weight-loss efforts.
For example, reducing entire food groups or drastically cutting calories can result in missed nutrients or harmful medication interactions. Energy needs also decrease with age, so seniors have less room for empty calories and need to make every bite count.
This is why dieting at this stage should be done with a measured, informed approach and always with professional guidance.
Here are the building blocks of a smart eating approach:
Protein helps maintain lean muscle and keeps you fuller for longer (12, 13), preventing overeating. Include lean protein sources such as:
Aim to include a source of protein in every meal and snack.
Choose foods that pack in fiber to keep digestion smooth and hunger in check (22). Whole grains also stabilize blood sugar, preventing energy dips (23). Examples include:
Rich in vitamins, minerals, and antioxidants, fruits and vegetables help fight inflammation and reduce fat accumulation, including in the abdominal area (24).
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Healthy fats boost brain health and help reduce inflammation that is associated with visceral fat (25). Add moderate amounts of:
Dehydration is often mistaken for hunger and can lead to unnecessary snacking. Aim for 6-8 glasses of water a day, and incorporate hydration-rich foods such as cucumbers and watermelon (14).
Smaller portions help manage overall calorie intake without feeling deprived (26). Try the following tips:
Packaged snacks, sugary drinks, and desserts can add empty calories and contribute to fat storage. Minimize these and stick to whole, minimally processed foods instead.
The most effective way to burn belly fat is through a combination of aerobic exercise, such as brisk walking or swimming, and strength training to build muscle and boost metabolism (2). A calorie deficit achieved through regular exercise and a balanced diet is essential for reducing overall body fat, including belly fat. Spot reduction is a myth – fat loss occurs across the body as a whole. To boost metabolism after 60, focus on building muscle through strength training, as muscle mass naturally declines with age. Include protein-rich foods in your diet to support muscle maintenance and repair. Stay active with consistent aerobic activities, avoid long periods of sitting, and ensure you’re drinking enough water to stay hydrated. Sufficient sleep and stress management also play important roles in keeping your metabolism efficient. The best exercises for a senior to strengthen their core and tone their stomach include gentle yet effective moves such as seated leg lifts, pelvic tilts, and bird dogs. Planks and modified side planks can also be beneficial if mobility allows. These exercises improve core strength and posture and should always be done with proper form to avoid strain. No, lemon water doesn’t burn belly fat directly. However, it can support hydration, which is important for overall metabolism and digestion. People who don’t love drinking water on its own can add in a few slices of lemon to give the water more flavor, which can ultimately make them consume more water daily. In addition, drinking lemon water as a low-calorie alternative to sugary beverages can help reduce calorie intake, contributing to fat loss when paired with a healthy diet and regular exercise.Frequently Asked Questions
What burns the most belly fat?
How can you speed up your metabolism after 60?
What is the best stomach exercise for seniors?
Does lemon water burn belly fat?
Losing belly fat after 60 isn’t about quick fixes, it’s about building sustainable habits that enhance your long-term health.
Brisk walking, swimming, chair-assisted strength training, and gentle core workouts provide an effective, safe, and well-rounded approach to reducing belly fat while considering the unique mobility needs of older adults.
By staying active and consistent, you’ll shed pounds and improve your strength, balance, and energy levels.
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