Diet & Exercise Routine Over 60 to Beat Belly Fat

A couple of summers ago I decided I needed to get in shape badly. I had been out of shape for years and I was tired of it. I started heavy weight training four or five days a week and then three of those days right after would do HIIT Tabata’s four rounds on an assault bike. I also used the WW food tracker and was very diligent in tracking and staying within the points. Anyhow, I’m not sure what did it or if it was a combination of everything but I lost 15 pounds in about six weeks. I wasn’t even weighing myself but tried on a pair of pants that used to be snug and they were somewhat loose. I really feel it was the HIIT though because it just pushes you into a different fat burning state that our middle-aged bodies need.

Thanks for your honesty.We all have setbacks. You encouraged me to continue my exercise even though my life has been busy. I tried creatine last year. Unfortunately I developed vertigo that was horrible. I discontinued creatine because I read it can cause vertigo in some. It took about a week for me to feel better. Good luck getting back on track. I think you look great and you do have a very full plate.

Thank you much. I had to quit CrossFit because 1 hour intense workout was raiding my cortisol. This gives me permission to be gentle.

Incredibly generous as ever. Thank you for taking the time to do this.

As a PT and Pilates trainer for 41 years I agree with you. Fitness is an evolving journey. And reassessing yearly to meet your body’s aging needs is crucial. 1. Yes to heavier weights. 2. Yes to HIIT training. No long cardio but for leisurely walking and stress management and cardio health 3. Getting blood levels checked to adjust diet needs 4. Stress management and mindfulness practices for cortisol 5. No to listening to exactly what someone else is doing because your fitness fingerprint is specific for you. At 63. I’m still always tweaking and sometimes I hit it and other times not.

I’m 47 and I’m so glad to hear about your experience. There is sooooo much conflicting information. I was young going through menopause so I had no one to talk to about my symptoms in my age group. I was very active (running half and full marathons). I didn’t gain weight until the last few years. I had such restrictive diets but I couldn’t maintain the regimen and would gain the few pounds back almost immediately. I’ve found a better balance with eating a cleaner diet and increasing my protein. I continue to run 3 days a week (it used to be 5-6 days) but have added in 3 days of lifting. I’ve lost some weight but more importantly I am looking more tone in the midsection. I just want to feel healthy and confident as I get older. I want to be there for my children and one day grandchildren. My mother passed away just before her 54th birthday so this motivates me to do all I can to live a long life. ❤

I am 65 and this belly fat from menopause is so annoying. You are so right. Menopause has made it so hard for me to lose weight. I try everything diet wise and NOTHING helps. I am not working out and I am going to take your advice and start. Thank you.

I’m 61 and a widow after caring for my husband for 3 years . I could not exercise or even walk during that time. It’s so hard to get motivated while experiencing deep grief.

I watch Stacy Sims too. I am 58. instead of doing splits and working out almost daily, but always being tired, sore and not feeling like i was recovering well... I switch to full body strength exercise 3 times a week, then get on the treadmill just for some heart health stuff a couple times a week if I have time and it is so much better. We don't have to over complicate things. Simple, targeted routine work well.

“64, still lifting 3x a week, walking, hiking, and biking. Just started tai chi a month ago and really enjoying it—great for balance. Around 93g protein and 1200mg calcium daily. Osteoporosis and scoliosis, but I feel good. Stay strong, ladies—we’ve got this.”

At 63, I’m convinced a trip to Costco should count as exercise—after hauling everything to the car and then into the house, I was so worn out I had to go lie down and take a nap!🤣

Angie, thanks for this timely video! As we get wiser, our bodies and needs change, consistency with diet, mental health, and physical activity all work together to improve quality of life and longevity! As a lifelong athlete (former competitive cyclist), I've always been strong and muscular, never slender, everything changed when I hit menopause. Your channel has been a resource of information and inspiration, thank you! This year, I had MCL knee repair AND fractured my pelvis. After 9 months, I've gained 15 lbs but am slowly getting back to shape and the gym. I also changed my supplements to include more calcium, added vitamin K, and fiber. Here's to the future!

I wasn’t going to comment but I decided it may be helpful to someone. I am 69, 3.5 years ago my husband took his own life and I became widowed unexpectedly. From that point on I became an “eat anything I want and do nothing extra” woman. It was not good for me or my body. I recently have had enough and started caring about how I eat, lifting weights 4 days a week and doing cardio EVERY day. I cannot believe how much my body has changed in 3 weeks. I do lift heavier weights, 15, 20, even 30s for some. But if we can lift bags of groceries we can lift that amount of weight to work out. You think you know how much weight you can lift, but if you just push yourself a little bit heavier you will be amazed. Do not think you can’t do it, you can. The secret to this and most everything in life…”YOU GOTTA WANT IT” and I do. ❤

Good content Angie and thank-you for sharing. I am 69 and have lifted heavy since 31 years old. Exercise came easy for me as I love anything athletics. Now at 69 what doctors actually look for in biological aging markers are what I zero in on. Most people my age don't exercise, don't move much unless it is from car to house to mall. None of this helps building muscle and bone mass. True metabolic health is a synergy of moving parts. Like an orchestra, every instrument needed. It is nutrition dense nutrition, protein stable blood sugar. It's movement and strength training done wisely. Then there is balance work which is a separate workout in itself for both brain and body. Now move into mobility, flexibility and real life down on the floor work. When was the last time you did a bear crawl or a duck walk? These movements matter. But the most important is deep sleep and taking care of our nervous system. I pay attention to these things and if needed change things up. Right now I am I am reaping the benefits of all these years of staying in the movements.

I’m in the best shape of my life at almost 47. 20-30 min heavy lifting or HIIT 4-5x a week. I eat decently, but I enjoy life. You HAVE to treat it like an appointment. I do it immediately after work…at home… and it works for me.

At 66, my lower back went out so badly I could barely do anything and had months of different kinds of care to get back to normal. I got back on track with 3x a week weightlifting and daily cardio and I'm feeling better than I have in years. You were spot on when you said to do something every day even if it's small. I will be one of the 10% for the rest of my life because I will never go back to how I looked and felt after my lower back went out and I had to stop working out. I'm 66 1/2 and I will be one of the 10 percent who continues working out. Creatine has helped me too! I also upped my protein to 120 g a day.

I’ve worked out routinely since I was 15 (I’m 57 now). I had the same mindset as you- I needed to do at least an hour of exercise 5x per week. That was causing me stress to fit it in. I changed to 30 min metcon 2-3 x per week along with either walking or yoga the other 2 days. I’ve been doing this for about 4 years and I like it so much better. Much less joint pain, less mental stress, more energy!

Wow!!! I felt that you were speaking to me this morning! I am also 63 and it gets very frustrating when life throws these curveballs at you and your exercise routine is usually the first to go!!!!😥 Thank you for this message and your encouragement! I am going to go workout now!!!! 👏👏👏💪💪💪

Consistency is a key but an all or nothing approach as in ‘no matter what’ means that people give up or don’t even try. Making small changes and showing up every day and doing what you can is significant.

Great content! I’m also 63 (and sidebar, I have Invisalign), I do Orange Theory twice a week, take a Pilates mat class, and do a hit class at the gym. Also usually go on a long walk or hike once a week. I outrun and outlift most of the women in their 30s in the classes I take. I feel absolutely fantastic. I take no medications. I have been struggling with five pounds the last few months but aside from that my weight holds pretty steady. I’m so incredibly proud of the fact that I have worked out, in one way or another, my entire life.