17 Habits That Keep Me Effortlessly at 21% Body Fat at 60
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- Опубліковано 5 лют 2025
- 17 Habits That Keep Me Effortlessly at 21% Body Fat at 60
When the things that keep your body fat optimal are automatic, just habits that you do without thinking, it’s so much easier. These are the things I do to keep my body fat at 21% at 60 without obsessively counting, restricting or exercising. My ideal percent body fat may be higher or lower than yours. This is my “easy to maintain” point. Could I be lower body fat? Potentially yes, but my energy level may suffer and when it begins to feel like work, it also becomes more temporary rather than a permanently managed status.
Here's to every day health habits that keep you effortlessly health and at your ideal body fat and muscle mass as you age.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50?
You can still get in the best shape of your life, no matter your age! Debra Atkinson - a 40-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50. Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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Wow, staying at 21% body fat at 60 is impressive! I need to adopt some of these habits.
Thanks for the living template. Just turned 75 and am finally willing to follow wise guidance❣️
Thank you for sharing your experiences and easily adaptable ideas. I've found all of these things very helpful as well. Except for a sauna, I need to try that one. Oh, and my spinach smoothies make me hungry regardless of how I make them... I miss them, SOOO easy. Thank you 😊
You may need to chew! Try pairing them with something you actually chew.
@Flipping50TV True!! Thank you for the reminder!
66 and working out at the gym while listening to this episode. I love this. I do some of these habits too. We’re all bio individuals. Do what you can!!!!❤
Exactly!!
I really enjoyed this video. Thank you. 😊
Such a fabulous video! This is going to be a great year!!!
Great information! I love the way you presented it and then gave us different options to implement the suggestions. Thanks so much! ❤
I always learn something new thanks to your videos! Thanks sooooo much! And I just LOVE your doggy tooooo!
I'm so glad!
Thank you for this.❤
My big thing is tracking because if you don't track your food, steps, water, etc, we humans tend to bs ourselves lol
A snapshot at regular intervals is helpful!
Thank you! @@Flipping50TV
I think it depends on how granular you wanna be. It’s probably true that most women who want to be at 21% body fat are going to have to be a lot more precise. At my age, over 70, it’s actually a question whether it’s good to aim at it because even though it can help prevent serious problems, it’s been shown that older people survive better with more stores of fat. I actually lost the 40 pounds I had gained after high school over a period of years after menopause and I did not track calories. But I also didn’t exercise much and I really regret that now. Your gains are so much better when you do these things at a younger age because the body just doesn’t process things the same way after age 60 or 65. I’m not saying there isn’t benefit but I believe it’s misleading to try to give the impression that the payoff will be the same. In fact, it seems even more important to do as many of the right things as possible.
I love you’re channel as you are wonderful inspiration? As a 60 yo F going on HRT - estrogen progesterone testosterone - has also been a game changer for me. Are you on HRT?
Thanks!
Yes… since I was 56. Off and on before that I diyhave many symptoms til overtraining-knowing it - but is a longevity play for me.
Your dog is so cute! ❤❤
I’m so glad I can watch someone I can relate to a bit better. 👍🏻❤️
Thank you for the great video!! ❤
Thank you! I needed this video.
Great tips, many of which I already do but I welcome any re-enforcement. That plum is a great color on you Debra 😍
Oh thank you!
Thank you for all this great info. I just wish I knew where to start 😢 I'm actually very new to your channel and
all these changes feel so overwhelming to me. :(
Would you have advice/ recommendations on what to tackle first?
Thank you!
First , realize? UA-cam isn’t a program or coach. Consider getting a plan through one before you go solo. Https://www.flippingfifty.com
Here’s what’s worked for me, I’ve changed my life.. 65 lbs lost effortlessly and a completely new mindset around food and fitness!
1️⃣ Fuel Your Mind: On every drive, listen to an informative video-Ben Bikman, Sten Ekberg, and many others have incredible insights. I have so many great recommendations!
2️⃣ Prioritize Protein & Whole Foods: Start your day with a high-protein breakfast-think eggs, meat, and real, unprocessed food. Minimize refined carbohydrates. If you’re a woman, eating breakfast is especially important for hormone balance.
3️⃣ Master Meal Timing:
✔ Eat bigger, more structured meals (breakfast, lunch, dinner). Less snacking.
✔ If you skip a meal, make the others bigger-skip lunch or dinner, NOT breakfast!
✔ Aim for 30g of protein per meal (if eating 3 meals) or 50g per meal (if eating 2).
4️⃣ Caffeine Rules: Always after breakfast, never after 11 AM-this supports energy, hormones, and better sleep.
5️⃣ Smart Sweet Treats: If you crave something sweet, choose better alternatives-Lily’s chocolate chips, Hu chocolate, watermelon, Rebel ice cream (no sugar), or green apples. Always have sweets after a meal to minimize blood sugar spikes.
6️⃣ Move Your Body: Walking is incredible for overall health. Weightlifting is wonderful for strength and metabolism. It doesn’t have to be perfect-just be consistent.
This simple, sustainable approach changed my life-it’s not about perfection, but about progress and consistency!
Your pup is adooooorable.
Now that's committment.
A client said it best… “feeling good feels good: why would I ever stop?”
How do you do all this when you work full time in office with a 1 hour commute (one way)? Would love to see more video on this topic and would love to hear others chime in with examples of how they get exercise, outdoor time, eat clean, etc when you work full time in an office. Many thanks, Debra! XO
It’s a great question to tackle! Do you bring your own food?
you could get a powered bicycle? and ride to work and home. that's my thought.
Here’s what’s worked for me.. I’ve reversed insulin resistance, got off diabetes medication, bye bye depression and no more suicidal thoughts.. 65 lbs lost and a completely new mindset around food and fitness!
1️⃣ Fuel Your Mind: On every drive, listen to an informative video; Ben Bikman, Sten Ekberg, and many others have incredible insights. I have so many great recommendations, if you want more!
2️⃣ Prioritize Protein & Whole Foods: Start your day with a high-protein breakfast-think eggs, meat, and real, unprocessed food. Whole fat products as they come in Nature, Minimize refined carbohydrates and if you eat natures carbs have them always after a meal, protein and fat first!
If you’re a woman, eating breakfast is especially important for hormone balance.
3️⃣ Master Meal Timing:
✔ Eat bigger, more structured meals (breakfast, lunch, dinner). Less/no snacking.- if you must snack, whole food protein (meat stick, sliced turkey, tuna, ect)
✔ If you skip a meal, make the others bigger-skip lunch or dinner, NOT breakfast!
✔ Aim for 30g minimum of protein per meal (if eating 3 meals) or 50g minimum per meal (if eating 2).
4️⃣ Caffeine Rules: Always after breakfast, never after 11 AM-this supports energy, hormones, and better sleep.
5️⃣ Smart Sweet Treats: If you crave something sweet, choose better alternatives.. Lily’s chocolate chips, Hu chocolate, watermelon, Rebel ice cream (no sugar), or green apples. Always have sweets after a meal to minimize blood sugar spikes.
6️⃣ Move Your Body: Walking is incredible for overall health. Weightlifting is wonderful for strength and metabolism. It doesn’t have to be perfect.. just be consistent.
This simple, sustainable approach changed my life; it’s not about perfection, but about progress and consistency!
I am curious what protein powder you use? Thank you for sharing all these great habits.
HTTPS:://www.flippingfifty.com/protein
Do you have any hints for those of us who don't drink when we are around those who do and they are putting pressure on us? Or situations where everybody's drinking and they feel bad that I'm not participating with them or making me feel like I'm not part of the group. I love your videos. :)
I do. I use a few “scripts” for clients who feel this is sticky for them. I’ll do a response video on it
Great great info. Can you share the name n where to purchase the green tea you prefer?
HTTPS://www.flipingfifty.com/piquetea
@Flipping50TV thank you!!!
Awesome video! Can you share your macros? What would be a good amount of fat gms?
It depends.. my clients (and research shows) are each unique. DBA testing show some of us are predisposed to higher or lower carbs/fat. Protein needs are easy. 1 gm / lb body weight then you can play with what works for you. I for instance do best with higher carbs than most therefore lower the fat
Follow up question: Can you recommend a good in-home bioimpedance scale? Thank you kindly. 🙏
I have 4 in my Amazon store ( one for all budgets) find that here: www.flippingfifty.com/resources I like InBody
I too started shooting for 130 grams of protein as I weigh 130 lbs and lift weights 3-4 times a week. After a year..I now have Kidney Disease due to much protein. My dietician says it is 1 gram of protein per 1 KILOGRAM of bodyweight! Please check with your doctor before going high protein!
If you had existing renal issues, this can be true. You’re exactly right. So sorry that happened to you! According to RDA this is true but according to research from mid 90’s those numbers are outdated for healthy individuals. Longevity, geriatric, protein, and physicians and researchers agree that those original RDAs were derived for prevention of disease for young men of to war .. not in this sedentary world with sarcopenia and osteoporosis so prevalent yet preventable. The key: check your health and medical status before adopting any habits . High protein doesn’t cause renal issues for health adults. For those with existing renal compromise or issue, high protein can be problematic.
Please could you share the make of your weighted vest. Thank you.
You can see my picks from Amazon store. Https://www.flippingfifty.com/resources choose 10-15 percent of body weight or less!! Mine is old… the ones I’d buy now ( and do for gifts) have more mobility
Love your tips and suggestions but I am vegan and have a hard time getting 130-150!grams of protein. Any tips? Thanks Sharon W
yes its tough, the problem is not the just the grams but the quality and absorbability - only soy is on par with animal proteins and the DIAAS should guide you -- the grams on paper are not what is absorbed in a vegan diet. you will be under protein even if you meet the minimal recommended intake due to poor absorbability and digestibility. You have to take protein supplements there's no other way. the problem with india - vegans and vegetarians, they are massively under protein and over carbohydrated.
Essential Amino Acid supplements save my vegan clients
Chilli bean casserole with lots of red kidney beans; lentil soup. Add spinach to your meals. Fresh fruit salad with an egg cup of peanuts. Most Animals get their protein from plants. So can u ❤
Do you have a link for you sauna? Is if a sauna bag?
HTTPS://www.flippingfifty.com/sauna I have the Solo
I have 2 questions:
If i have exceeded my daily calorie intake but insufficient protein, should i still supplement with protein powder to meet the protein goal?
And 2nd question, for weight lifting, would 20min per full body session 3x per week be sufficient? Thanks.
1) that would be one option.. but still contains Calories. Essential amino acid supplements are an option too
2)… it’s a good start but hard to get all the volume you need in just 20 minutes. You need to warm up and cool down! If you have the energy I prefer 2x 40 minutes in order to get enough volume ( sets) to stimulate muscle
Is it important to have a protein shake after a workout if you just eat a high protein breakfast right before the workout?
No. But both can help if you struggle to gain lean. You would want to eat right before… you want the gut empty.. so you’re not competing with digestion + blood flow to muscle
Where do you purchase the happy gut coffee
You can learn more by following Dr Vincent Pedre Happy Gut
Do you count collagen protein powder towards your daily protein amounts? i just started take two scoops a day of it or 10g for my tendon health. Just not sure if i should count that 10g towards my daily protein requirements since it’s not a complete protein but it does provide calories as well 40calories. My total protein for the day is 110g
Only if it’s stacked WITh higher protein EAA options. Alone no.
@@Flipping50TVThank you i’ll have to look for a collagen powder like that.
@@Flipping50TVThe collagen i use is Organika enhanced collagen it’s just beef collagen that is hydrolyzed. Doesn’t look like it contains the extra EAA you mentioned.
My body fat is 20,7 %and skeletal muscle 46.2%, yet I still have menopausal belly fat. Ugh! I'm 5 ft 9in and weight 166
Usually… cortisol + insulin. There are a few videos here about belly fat specifically!! How’s your stress? And sleep?
Hi i’m wondering how tall you are? i’m only 5 ft tall and trying to get in shape and decrease my body fat %. is 21% a good goal i’m 54 right now i’m at 24.8% body fat it’s coming along but i still feel there’s still a bit more to loose in my legs snd hips
I’m 5’4 but height has little to do with body fat. We all have same healthy body fat range 18-28 for women. You’re potentially confusing BMI… which is not a good measure of health tho misleading as docs may still use it in some cases.
You may also feel GOOD. At 24 percent but not lower. It’s the point you can do … easily without extremes and have high energy!
@@Flipping50TVIt’s hard to know when you’ve reached the right % of body fat for how I feel energy wise not sure how to know. I feel good now energy wise actually more energy since loosing so much body fat. I could keep going loos a couple more pounds of body then stop. it’s just so hard to what’s best for me.
Do you drink water with electrolytes?
Yes
unfortunetly I can not access the web site. Some error ocures
HTTPS://www.flippingfifty.com
@@Flipping50TV no success :( I am from Europe, that might be the reason
May I ask how tall you are?
5’4” but ? This doesn’t impact body fat health.
@@Flipping50TV I'm curious because I'm very lean and fit but have one of those inexpensive bioimpedance scales that keeps reporting to me that my body fat % is 27, but my skeletal muscle weight is off-the-charts high. My water weight is high. So it makes no sense to me and I'm wondering if I should invest in a better scale. Not sure. I just don't have much to compare it to. And given my height and weight, there's not much more fat that can come off, but 27% seems high.
Thanks for your work and answering me. 🌟
Have you always been slim?
Like most I’ve gone up and down. Too much exercise and hormone imbalance… weight gain and fat storage… back in line with choices to balance hormones.. weight drops off pretty easily
Caffeine = I pee way too much with even one drink = and especially at night... NOW I DO COCOA (DUTCH-PROCESS, it easier on the gut) + ALMOND MILK IN FROTHER. I would love to drink caffeine though :(
We really need good fat, coconut oil avocados A few nuts here and there for our brains and grains, are death to us. I like most of what you had to say, but all this depends on who you listen to.❤
Yes, I didn't understand the purpose of a temporary"fat fast."
Yes. But we can take a break and it’s an amazing retreat for the body when you do. If your liver is clogged… listening the load will help.. because it is the filter for all things. You’ve likely got stored fat that will sustain you through a short period of time
The liver gets a break and your body is able to dip into its own fat stores.
@@Flipping50TVfatty 😮liver issues here! I feel I should not ne eating too much fat! Thank you 😊
I am honestly tired of giving up things and exercising all the time when I have lost ZERO pounds in TWO YEARS!!! I am so mad at this point I can't see straight! Why even keep trying???
Mb time to consult with someone about what’s going on. Sometimes it’s the giving up things and exercising all the time that is the problem. But someone talking with you in-depth about it can unpack it quickly. I offer a discovery call if you are interested. ( no strings, these are not free)
Just an fyi on sour dough bread since you mentioned it. It spikes blood sugar just like any other bread. It was tested with a blood glucose monitor by people which is how I know. I read the same thing how sour dough bread was a better choice but it turns out to be incorrect. The bread that had the best result in terms of the least blood sugar rise was Ezekiel bread. I very rarely have bread but if I do, Ezekiel is the best choice.
Question… do you recommend two larger media or four smaller meals per day?
It’s not the blood sugar I recommend it for.. but the gluten free aspect. Yes, bread is bread.
Everyone has different blood sugar responses, I don’t spike with sourdough or Ezekiel but I do with refined white bread- monitor yourself and see what works for you as an individual
With all due respect, if it takes 17 habits, I don’t think you can call it effortless.
It doesn’t… and very likely you DO already do some! So any one of them tweaked could help you too. Let’s keep it positive! That’s a big one!!
We ALL have many habits-we just don’t think about them, it’s so ingrained in!
It becomes effortless once you make them into a habit! Thank you, Debra❤
Forming habits isn’t effortless, but once the habits are in place they support us. I got out of the habit of exercise while dealing with cancer and am now climbing the hill of reforming all the good habits. It’s not the most fun I’ve ever had 😂 but I keep reminding myself how good exercise endorphins felt when I was in shape.
Just curious if you’ve ever been over 20 pounds overweight (pregnancy/post partum excluded)?
21% body fat for a woman at 60 is underweight. You look amazing and watching I understand you've been training and maintaining your weight much through your life. That is, you are healthy. That doesn't mean such a low body fat is healthy for other women. How we look is not the most important thing. Over 60 you better know you are healthy before aming for body fat under 30. When we get older it's not far between low body fat and getting in a frail state.
No! It’s not. It’s not a sliding scale! Healthy range for women is 18-28 percent. As you get older… we don’t gift a higher percent body fat or we encourage disease!
We’re not suggesting you aim for a low body fat… but that you are within healthy range… without extremes.
You’re confusing muscle mass and body composition. Frailty, termed sarcopenia, is due to low muscle mass and strength not low body fat. And yes, we do want a reserve of fat.. low for women is 12 or for some women 18 would be too low for energy. But make no mistake..30 percent fat is obese. In no way is that healthy
@@Flipping50TV 30% is not obese. The WHO says 24-32% is normal for women, 60 years.
It totally depends on where the fat sits. We all know we don't talk about belly fat or fat stored around organs. But women don't look the same as we know.
@@Flipping50TV No I'm not talking about sarcopenia. I'm talking about the risk with low fat percentage if you already are unhealthy. And by that I mean if you have dementia, osteoporosis, or if you are going through heavy cancer treatment. We need to know what we are doing. You know what you are doing but today reading comments is like seeing people worshipping/reading Gods words.
We need to be clear.
I was told you need fat for your brain.
You do. It’s not a long term thing.. your body has plenty of stores if you’re healthy
you lost me at no fat..fat is an important macro nutrient...you absolutely need fat in your diet.
Yes. Agreed. But to release stored fat thus can be very effective.. and tho this is not a long term plan.. it dies stay off and creates an increased awareness of how much creeps into your diet unnecessarily
You don’t have a family- do you.?
Yes! And run two businesses