How To Lose Belly Fat if You’re a Middle-Aged Man

M.D. CreekmoreHealth and Fitness

How to lose belly fat - middle aged man
Reading Time: 8 minutes
How to lose belly fat - middle aged man

Don’t be like this guy…

Not many of us would like to have love handles on our waist area and most of the folks out there making lots of effort to get rid of them once and for all. However, it becomes quite difficult to achieve this target in case a man reaches the age of 40 years.

While you look at yourself on the mirror, you will start disliking your own appearance and might also become scared at the very thought of looking rather unattractive in front of the others. This will lead to a lowering of self-confidence and you will lose the motivation to perform your daily chores as well.

At the same time, excess fat will also lead to the development of various ailments including diabetes, hypertension, cardiac problems, and so on. In this article, we have mentioned some surefire tips which will help you to shed pounds successfully in spite of reaching the age of 40 years.

We will begin by emphasizing on our diet plans that can help us to lose belly fat fast.

1. Counting the calories

It is possible for many people to shed pounds without any need to break out the calculator at every single meal they consume. Our metabolism is going to become slow with age, and we will be burning fewer calories than we did in our young days.

As a result, always make sure to ingest fewer calories than what you are actually burning during the day. Start counting in case you have any intention of losing weight.

2. Reduce your intake of alcohol

Alcoholic beverages have the ability to strain a lot of organs within the human system particularly the liver. Moreover, men are in the habit of ingesting an increasing number of calories whenever they are drinking in the form of processed food items, saturated fat, carbs, and the wine itself. It will be a sensible idea to avoid drinking alcohol or, if not possible, limit oneself to only a couple of drinks every week.

3. Consume more protein

It is a fact that men tend to lose a significant amount of their muscle mass after reaching 40. It has been revealed by studies that eating lots of protein can prevent this muscle loss which is referred to as sarcopenia. Middle-aged males ought to go for at least 30 grams of protein with every single meal.

4. Curtail the consumption of meat

It is known to all of us the consuming plenty of fresh fruits and veggies will aid in weight reduction. However, your effort will be rewarded even more in case you refrain from eating meat completely. A plant-based diet will help the folks to shed weight much more than those who are in the habit of consuming meat.

5. Concentrate on fish

Fresh fish like salmon will provide you with omega-3 fatty acids which will aid in minimizing inflammation, obesity, type 2 diabetes, dementia, as well as cardiac problems. According to the American Heart Association, consuming a couple of fish-based meals on a weekly basis will work wonders for males above 40 years of age.

One can consume salmon, tuna, mackerel, as well as bluefish to lose a considerable amount of weight very quickly.

6. Stay away from refined carbs

Although we usually have a tough time to resist our temptation when it comes to pastries and bagels, it is essential to avoid them as far as possible. In case we consume them, our system will absorb the excess sugar and increase our blood glucose levels significantly.

Moreover, we might feel interested in consuming those food items at frequent intervals which will prove to be unhealthy in the long run. Instead, it will be advisable to consume carbohydrates from fresh veggies and fruits, as well as whole grains including quinoa and whole-wheat bread that will help to stabilize our blood sugar effectively.

Next, in this article, we will focus on the most effective fat-burning workouts for men more than 40 years of age.

As mentioned earlier, it will be quite tough to get rid of the love handles and enhance metabolism unless you stick to a proper diet plan and also perform workouts on a regular basis. A consistent cardiovascular/strength training program will help you in this respect.

It is imperative to perform physical activities like walking, jogging, swimming and biking for about 20 to 25 minutes on a daily basis or at least 4 to 5 times per week. You might also consider combining several sessions of basic calisthenics such as bench dips, pushups, squats, as well as lunges.

It will not take long before you will observe the beneficial effects of these types of workouts. Try to follow this schedule to lose belly fast:

Mondays and Thursdays – Program for the upper body

  • Warmup 5:00 / stretch
  • To be repeated 5 to 10 times
  • Pushups – 10-20
  • Bench dips – 10-20
  • Reverse Crunches – 20
  • Stretch abs/lower back
  • Hanging Knee-up
  • Regular Crunches – 20
  • Cardio option 25-30:00: Biking, running, swimming, walking, and so on.

Tuesdays and Fridays – Love handles and legs

  • To be repeated 4 to 5 times
  • Bike, walk or jog 5:00
  • Squats – 20
  • Stretch legs
  • Left crunches – 25
  • Stretch abs / lower back
  • Lunges 10 / leg
  • Hip rollers – 10/side
  • Right crunches – 25

Wednesdays – LONG Cardio Day

  • Walking, sprinting, or a combo of the two for at least 45 minutes.
  • Or swimming, biking, elliptical gliding machines

This above-mentioned guide will assist us in getting started with a resistance or calisthenics training plan and also in adding cardio in our exercises. Below, we have mentioned some abdominal workouts which will help to build our core muscles in the long run. These are as follows:

Hanging knee-ups

In this case, it is important to bring the knees as high as possible.

Advanced crunch

While performing this workout, make it a point to lie on the back with both of your feet up in the air. Your legs must be kept in the upward direction for performing some advanced crunches. You also need to cross both of your hands over the chest while bringing the elbows right to the knees by stretching the stomach.

Reverse crunch

Here, you need to maintain the identical position as that of the regular crunch while raising the knees as well as the butt towards the elbows. It is important to move only the butt and the legs.

Right elbow to left knee

Your left leg has to be crossed over the right leg. You also need to stretch your stomach and twist it so as to bring the right elbow to the left knee.

Left elbow to right knee

This workout is almost identical to the previous one, and here you simply need to switch sides. The right leg has to be crossed over the left leg. You need to stretch the stomach and also twist it so as to bring the left elbow to the right knee.

Hip Rollers

With the help of this workout, it will be possible for you to develop the abs, hips as well as the back in the long run. You need to twist both of your sides while keeping the shoulders on the ground and remaining in the bent knee pose while rotating right and left.

Cardio or Weights: Which is better?

Now, a question which might arise in your mind is that which one is better – cardio or weights. In other words, in case you like to perform both these types of exercises, then this one should you do first?

The experts are of different opinions on this particular issue and most of them will recommend you to perform weight training before cardio since in case you perform the cardio at first, it might consume a significant portion of your vitality which would be required for performing weight training.

According to the same view, weight training will deplete the stored carbohydrates of the muscles, and will thus improve the fat burning ability of the individual while he is performing the cardio workout because of the absence of available sugar for providing fuel.

Nevertheless, there is no concrete research at present which helps to provide evidence to the above-mentioned fact.

In case your fitness objective is to enhance your aerobic endurance or reduce weight, it will be sensible to perform cardio initially. However, in case your primary intention is to enhance the strength of your muscles then go for strength training at first. In case your objectives include overall enhancements, make it a point to conclude your training session with the type of workout you like the most.

There are many individuals who have a target of losing the unwanted fat in and around their stomach area, and for this, then invest their time either performing plenty of curls or on the bench press.

But why? The reason for this is that they are able to get the desired results by doing this. However, the issue here is that when they have finished these workouts they suffer from extreme tiredness or do not have adequate time to go for a cardio workout session.

The same is applicable to those individuals that like to strengthen their arms but do not prefer lifting weights simply because they do not like to “get big”. Strength training does not equal “big” automatically, and you will not be able to strengthen those muscles on your treadmill.

Invest at least 10 minutes while you are starting your workout session by concentrating on the legs, back, chest, shoulders as well as the arms, and following this, you can go for other workouts. You will be surprised to see the results after a while.

In a nutshell, it can be rightly asserted that it is recommended for you to be consistent while performing workouts rather than be concerned about some additional calories that you might burn by performing cardio or weights first.

Make it a point to evaluate your objectives and also work in such a way that you are able to attain these targets. Your belly will start becoming flat even before you are able to realize it and for this, there is no need to sacrifice your bicep or chest size. Moreover, your triceps are going to become toned and this will enhance your confidence to a great extent.

What is the Total Gym?

One of the best machines to help you shed pounds and lose belly fat is the total gym! This thing is totally awesome and gets my highest recommendation! What is the total gym you ask? It is a rather bizarre piece of equipment available on the market intended for performing exercises.

You can also refer to it as a glideboard gym simply because you’ll be perching on a particular board which is going to glide up and down a couple of inclined rails. You can click this link to see the total gym and current price at (the link opens in a new window so you won’t lose this page).

It is possible to rotate the movement of the total gym by either pulling or pushing the handles which are attached to the cables running from the total gym’s top via pulleys at the top of the rails and back down to the hands. Here, the total gyms weight, as well as your own body weight, will be acting as the source of resistance.

It will be possible to alter the amount of weight which can be lifted by you simply by adjusting the inclined rails to a higher incline so as to get more resistance and also to a lower incline for getting less resistance.

This piece of equipment should be adequate to challenge almost anyone out there; however, its main positive aspect is the fact that it will help to force your muscles to stimulate the joints while exerting power and strengthening your core.

In case, one particular arm pulls or pushes more as compared to the other, you will be able to observe it. Yet, there is no need to be concerned about dropping any weight on yourself whatsoever.


As mentioned earlier, it is a fact that your increasing waistline might result in some specific health conditions including cardiac problems, diabetes, hypertension (click this link to read our article on the best supplements to lower blood pressure), and so on. Make sure to visit your medical practitioner at regular intervals and inquire him or her regarding how your health can be affected by your weight.

Put emphasis on the percentage of your body fat and stay physically active as well. Maintaining a healthy metabolism should also be your prime objective. Developing your muscles will be the most effective way to enhance your body fat percent.

Have adequate sleep and also maintain healthy habits during the day particularly when it comes to choosing your food. Above all, always remain positive and believe in yourself that you will be able to lose belly fat fast.

M.D. Creekmore