'The best way to achieve weight loss!' Men over 60 told foods to avoid in 28-day plan for fat shedding

Man eating / Man going for a walk

Men over 60 were given some simple weight loss advice

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Anna Barry

By Anna Barry


Published: 11/07/2024

- 12:41

Men in this age group should focus on maintaining a nutritious diet, cutting out junk food, staying hydrated, getting enough sleep and prioritising exercise

While it is admittedly harder to lose weight in your 50s and 60s than it may have been in your younger years, it still is possible.

A personal trainer shared "the best ways to achieve weight loss" in men over 60. One main tip was to eat "clean", cutting out unhealthy foods and all types of alcohol.


The experts at LloydsPharmacy explained that the loss of muscle mass starts at age 30 but speeds up further from age 60 onwards.

A loss in muscle mass is usually accompanied by an increase in body fat, which is associated with increased insulin resistance.

Couple drinking alcohol

Slimmers were told to ditch alcohol for 28 days

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Nevertheless, it's totally possible to see results. Personal trainer Brian Stecker from Boomer Fitness said on YouTube: "You've got to do this for 28 days. You can do anything for 28 days, and by making that commitment to it, you're going to see those results in your life because you're going to start to build some consistency.

"By challenging yourself for 28 days, you're going to start seeing the areas you can improve in and build confidence in that you can lose weight over the age of 60."

Men can also lose weight by partaking in physical activity. An expert shared the ideal number of minutes to walk every day for "fast" weight loss and belly fat reduction.

First, the personal trainer urged men to eat "clean", cutting out all desserts, unhealthy snacks and treats and alcohol. Instead, they should focus on eating the "base foods" - proteins, carbohydrates and fats.

He urged slimmers to fill up on "complete protein sources". The best protein sources include beans, peas and lentils, nuts and seeds, lean meats, fish, dairy products and soy products.

Slimmers should also be consuming "a tonne of vegetables", whole grain as opposed to processed carbohydrates and unsaturated fats. The expert advised opting for almonds, almond butter, olive oil, and avocado.

Next, the expert told men to drink more water, recommending 90-120 ounces (2.5 to 3.5 litres) per day.

He explained that drinking water clears toxins from the body. It also helps you feel full, gives you energy and prevents cravings.

The expert also advised getting more sleep. Indeed, Britons were given a weight warning as those who get less sleep are more likely to be diagnosed as obese.

He recommended aiming for between seven and eight hours per night, to reduce stress and in turn, cortisol levels. Brian said: "And when those stress levels are down, it's going to be easier to lose that fat."

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Men in their 60s should be eating "a tonne of vegetables" if they want to see weight loss results

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As for exercise, the expert told slimmers they should be "training with purpose". Those embarking on a weight loss journey should know why their goal is so important to them.

Another personal trainer shared the three staple exercises that will torch fat and "really burn some calories".

Lastly, Brian stressed the importance of remaining consistent. He recommended weight training three days per week, plus three days of cardio. This could include gentle cardio such as going for a walk outside.

He said: "On the seventh day you can choose what you want to do - get that extra cardio or get that extra weight training."

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