Q Since turning 60, I’m having a lot more trouble maintaining my weight. Every year I put on a few pounds, and it all seems to go right to my midsection. How do I get rid of this belly fat?
A Does it help to know you’re not alone? As we get older, our bodies burn fewer calories than they once did. So it’s very common for the number on the scale to creep upward, even without any changes in our diet or exercise habits. At the same time, age-related changes in body composition and hormone levels mean that excess weight is more likely to settle around the waist.
Now for the good news. Although what you’re describing is common, it’s not inevitable. A few tweaks to your diet and exercise routine (you do have an exercise routine, right?) can help you buck the trend.
Job #1 is holding on to as much lean muscle mass as possible, because this helps keep your metabolism humming along briskly instead of slipping into snooze mode. Your two best allies here are strength-building exercises and dietary protein.
On the exercise front, think resistance. Resistance bands or tubes, water aerobics, weight machines — even lifting your body against gravity (e.g., push-ups) — help strengthen muscles and counter the loss of lean muscle that typically happens after age 60. As a bonus, stronger muscles mean denser bones. Keeping up your protein intake will help you get the most muscle-building and metabolism-boosting benefit from your exercise routine.
Finally, the best way to lose belly fat is to limit your intake of refined carbohydrates (sweetened beverages, cereals, baked goods and sweets). Researchers have found that excess calories from these types of foods may be more likely to settle around your waist, thanks to their effect on blood sugar and insulin.
