Pick up a new sport

Pick up a new sport

Playing pickup games with your buddies isn’t just fun: It’s like a powerhouse interval workout and therapy session all in one. “Sports such as soccer, basketball, and ultimate Frisbee would be ideal since [they] would burn lots of calories and the high intensity requirements lead to an increase in the amount of fat burned over the next 24 to 48 hours,” Anton says. The friendships you foster can help, too. “In general, that social support enhances people’s adherence to healthy lifestyle changes,” Anton says. In a study published in the Scandinavian Journal of Medicine & Science in Sports, older people who followed a weight-loss diet and played soccer shed more fat than those who followed the diet alone.

Try intermittent fasting
Intermittent fasting might sound intense, but it just means that you eat methodically during a certain period of the day instead of eating whenever you want. By restricting your food intake to certain hours of the day, you can encourage your body to shift from using glucose for energy to using ketones, which are derived from fat, Anton says.

You might start by just going eight or nine hours—including your sleeping hours—without eating. So from 8 p.m. to 6 a.m., you don’t eat. Simple enough, right? Then you can gradually train yourself to go 12 hours without food. “A few good male friends and family members who have practiced intermittent fasting have raved about the benefits in terms of reducing belly fat and improving energy levels,” Anton says. This type of eating pattern isn’t for everyone, so ask your doctor first.

Start a yoga practice
Yoga can help you enhance and maintain mobility with aging, and its calming effect can be beneficial when you’re trying to lose weight, Anton says. You probably won’t meet your weight loss goals with yoga alone, but it can be a helpful habit in tandem with others. Researchers in China found that older people who practiced yoga for a year shed about a centimeter off their waist circumference—a key marker of belly fat.

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