10 Tips for Men to Lose Belly Fat

Losing weight is important, especially when the belly has become quite large. Being overweight is dangerous in the long term, so it isn't only a matter of appearance.
10 Tips for Men to Lose Belly Fat

Written by Edith Sánchez

Last update: 22 September, 2022

Losing weight isn’t easy… for men or for women. Sometimes you’re even able to lose weight, but that belly is still there! It’s clear that abdominal fat is resistant and eliminating it requires a good strategy. Find out some tips for men to lose belly fat in this article!

The point is that if men want to lose belly fat, a good diet isn’t enough. Exercises alone are not going to give a good result either. The best thing to do is to carry out a program that combines several actions simultaneously.

It’s important to emphasize that losing belly fat isn’t only a matter of aesthetics or appearance. Fat located in the abdomen increases the risk of suffering several diseases. Among them, myocardial infarction, strokes, and diabetes.

Why is it important to lose belly fat?

As we have already noted, abdominal fat increases the risk of suffering from serious diseases in the long term. This is because it generates a constant process of inflammation in the body.

In general, men are more likely to accumulate fat in the abdomen than in other parts of the body. A poor diet, sedentary lifestyle, and age facilitate this process. The volume of the abdomen begins to become dangerous when it exceeds 102 centimeters (40 inches).

The volume of the rest of the body doesn’t often count. A thin person who has a bulging belly has the same risks as someone who is generally overweight.

Tips for men to lose belly fat

Losing belly fat isn’t easy, but it isn’t impossible either if you’re willing to persevere. It has to do, above all, with creating some lifestyle changes. The rest comes naturally. So, what should you do? The following tips are the key.

A man with a lot of belly fat.
Bad lifestyle habits encourage the accumulation of extra fat in the body. In men, this is often in the abdomen.

1. Healthy eating

The idea here is not to go on starvation diets, but to improve the quality of your diet. This means eating fewer saturated fats, sugars, and refined flours.

At the same time, you should increase the consumption of fruits and vegetables. Although this measure alone won’t help you lose belly fat from one day to the next, it does have a decisive impact on this purpose.

2. Not everything has to do with abs

It should be clear that it’s absolutely impossible to lose belly fat only by doing sit-ups. This type of exercise tones and firms the muscles of the belly, but doesn’t reduce it.

3. Increasing muscle mass

Increasing muscle mass helps to lose fat. Specifically, more muscle mass in the abdomen, legs, and back area causthe es metabolism to increase. Squats are more than recommended.

Another great article for you: 3 Green Tea Beverages to Melt Belly Fat

4. Decrease body fat

Not only is it desirable to reduce fat in the abdomen area, but it’s also important to reduce the overall percentage of body fat. The best way to achieve this is to do cardio and strength training.

5. Reduce alcohol consumption

What you eat is just as important as what you drink. There is no evidence that alcohol increases abdominal fat. However, it’s clear that it’s high in calories and promotes weight gain.

You may be interested in: 4 Tips to Stop Drinking Alcohol

6. Reduce carbohydrate intake

Carbohydrates are great fuel for the body, but should always be eaten in moderation. If you want to lose belly fat, it’s best to avoid excessive consumption of pastries, pasta, cookies, sweets and the like.

Not only do they increase body fat, but they also stimulate hunger. On the other hand, research assures us that a low-carbohydrate diet is as efficient as a low-lipid diet in controlling triglycerides in the blood. Therefore, the metabolism will be favored with this measure.

7. Eat more and better

Those who think that enduring hunger is the best way to eliminate body fat are wrong. When the appetite opens up, it’s a sign that you are not eating enough. The right thing to do is not to eat less, but to consume higher quality food.

8. Increase consumption of protein and healthy fats

Proteins have thermogenic power. This means that they have the ability to help burn fat and optimize energy consumption.

Therefore, they should be present in the daily diet, ensuring that they are lean proteins. Healthy fats are an excellent complement.

9. More fiber

Foods rich in fiber generate a greater feeling of satiety in a shorter time. Soluble fibers mix with water and form a kind of gel that remains in the intestine, giving a perception of a lack of appetite. Because of this, they are an ideal food to lower belly fat in men.

High-fiber foods.
Fiber produces satiety. The more products with this substance are ingested, the better the quality of the diet.

10. Stay motivated and consistent

Losing weight isn’t a matter of a couple of days. It’s a slow process but one which, nevertheless, offers great results for your health and appearance.

The key is to be consistent with all the measures you have taken. In particular, eating a healthy diet and getting regular physical activity.

Don’t give up quickly

It may not be so easy to make a change in your diet overnight. However, if the purpose is to lose belly fat, then you should at least start with two measures: not eating junk food and eliminating carbonated beverages.

Healthy food isn’t second-rate food. It’s important to do a little more research and learn how to prepare dishes that have a more pleasant taste. In this case, a taste habit may also be playing a role.

Men lose weight more easily than women, as they have 20% more muscle volume than women on average. This means that they expend more calories, even when they perform the same activities. This is good news for them.

Belly fat accumulates around the internal organs and this isn’t good for your health. However, it’s never too late to start living healthier and with more self-appreciation.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Song H, Cho S, Lee HY, Lee H, Song W. The Effects of Progressive Resistance Exercise on Recovery Rate of Bone and Muscle in a Rodent Model of Hindlimb Suspension. Front Physiol. 2018 Aug 13;9:1085. doi: 10.3389/fphys.2018.01085. PMID: 30150940; PMCID: PMC6099092.
  • Dewantari, Ni Made, et al. “The Effects of A low-fat diet and A low-carbohydrate diet with aerobic exercise on changing of lipid profile.” World Nutrition Journal 3.2 (2020): 53-58.
  • Veses, A. M. (2010). Asociación entre el consumo moderado de cerveza tradicional y sin alcohol y la composición corporal. CSIC. Recuperado 22 de noviembre de 2021, de http://digital.csic.es/bitstream/10261/90148/1/451541.pdf.
  • González, C. A., Pera, G., Agudo, A., Amiano, P., Barricarte, A., Beguiristain, J. M., … & Tormo, M. J. (2000). Factores asociados a la acumulación de grasa abdominal estimada mediante índices antropométricos. Medicina clínica, 114(11), 401-406.
  • Méndez Sánchez, Nahum, Norberto C. Chávez-Tapia, and Misael Uribe. “Hígado graso no alcohólico. Nuevos conceptos.” Revista de investigación clínica 56.1 (2004): 72-82.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.