Are you a 50-year-old man who’s finally fed up with your stubborn belly fat?
Well, guess what?
You’re not alone.
Men over 50 are one of the most affected age groups for annoying, dangerous visceral (or belly) fat. Hours spent at your desk, years spent mindlessly stuffing your face to cope with stress?
That’s all added up to create loads of unwanted fat all over your once young, healthy body.
But that doesn’t have to be true any longer. If you’re finally ready to ditch your stubborn belly fat, look no further than our Ultimate Belly Fat Loss Guide for Men Over 50.
What You Need To Do
If you’re looking to burn away those extra fatty pounds you’ve gained over the years, you’ve come to the right place.
In this Ultimate Guide, we’re going to walk you through exactly how you can fight back the hands of time and regain your youthful energy! Of course, turning back the clock on your stomach won’t come without hard work, but you know you have it in ya!
- First, we’ll discuss ways to change the way you think about fat and about life’s many stresses.
- Then, we’ll show you how to fix your diet to fix your gut.
- Next, we’ll talk about different exercise routines you can do to stay fit and focused.
- And finally, we’ll give you a few extra fat-burning suggestions and step-by-step pointers on how to go about your day with fat-loss in mind.
So, come on. Let’s do this thing!
First, Renew Your Mindset!
Before you even begin to slash those fatty pounds, you need to change your attitude. What attitude is that? Well, let’s review.
When you were young, you were able to stay up late for hours and hours, sleep only a few, and wake up feeling as refreshed as a baby after a long nap.
You managed to juggle jobs and school and relationships without breaking a sweat. And you went hard in every aspect of life because you did not want to go home.
Well, I hate to say it, but you are not a kid anymore. You need those extra hours of sleep. You need to cut back your stressors. And you need to take some time to just be.
None of those things will make you weak or a hippie. They’ll make you smart. They’ll make you healthy.
So, now that we’ve settled that, let’s delve a bit deeper into how you can change your mindset.
1. Get Quality Sleep
We’ve said it once, and now we’re saying it again. You are going to need good sleep if you want to lose that belly fat. There’s no way around it, folks.
Now, don’t worry. You won’t need to get more sleep than you needed when you were younger. According to The Sleep Foundation, all adults should get 7 to 8 hours of sleep each night.
The difference is that, as you get older, your quality of sleep worsens. I know… It’s just not fair… Many adults over 50 complain about sleep latency, or taking a long time to fall asleep.
Many also report a lack of REM sleep and an increase in the amount of times they wake up throughout the night.
However, if you want to lose that stubborn belly fat, you’re going to need to find a way to improve your sleep. Studies show that the less quality sleep you get, the _more _fat you gain.
According to research published by Science Alert, multiple studies have shown that “short sleep is associated with higher levels of ghrelin [the hunger hormone] and lower levels of leptin [a hormone responsible for inhibiting hunger].
This combination could increase a person’s appetite… and may make a person more likely to overeat.”
Let’s think for a second. That means that, as you get older, you not only have trouble getting good sleep, but your lack of sleep can make you hungrier! Any guys out there secretly midnight snackers?
Yeah, I thought so.
So, how do you get the better sleep your body needs to burn that fat away? Read on to find out. It’s all connected, folks!
2. Reduce Your Stress Levels
Whether or not you’re a stress eater, stress can most certainly lead you to gain weight. So, how can you, a Baby Boomer or member of Generation X – a man who’s worked hard his whole life to get what he has – how can _you_ reduce your stress levels?
Especially in these uncertain times, it can certainly seem daunting to do anything but work even harder. But, it’s possible to achieve both. Not just that; it’s _necessary _if you want to continue to live a long, healthy life.
According to a medically reviewed report from Healthline, stress can cause both weight loss and weight gain. Neither are good, of course, but especially the latter.
When your body is overstimulated for extended periods of time, it may not be able to absorb nutrients or digest food properly. This can lead to inflammation, and later, fat. Additionally, stress can indeed mess with your sleep, and we all know what that can do to your body.
And as touched upon, stress can lead you to overeat, consume unhealthy comfort foods, or skip your daily exercise routine. None of the above will help you cut that fat out of your life.
So, how do you reduce your stress levels? You’ll soon find out. Just keep an open mind.
Yes, meditation. Meditation is an excellent way to melt that stress away. And no, it’s not just for monks and trendy soccer moms.
Meditation has been used for hundreds of years as a method for reducing stress and finding inner peace. I know, I know. But, hey, don’t knock it till you try it.
When your body is stressed, your levels of a steroid hormone called cortisol increase. Cortisol has many important functions, but when its levels are too high, it knocks your metabolism and immune system out of whack, causing that fat to build up around the abs you once had.
Meditation – and there are many kinds – is proven to reduce your stress, and therefore, level out those levels of cortisol. All you have to do is change your mindset to match that of one who wants to get healthy.
To engage in meditation, you simply need to find a quiet, calming place with no electronic or work-related distractions. Just sit on a park bench or go for a nice walk and breathe.
Trust me, if you really surrender to it, you’ll feel your stress go down, down, down. But like I said, meditation – and losing belly fat in general – will only work if you really work for it.
Next, Change Your Diet
I know what you’re thinking. “I work hard. I should be able to eat whatever I want!” This may be valid, but you can’t always get what you want, folks, that’s the cold hard truth.
Plus, I’m sure you miss the good ole days when you could eat whatever you wanted without gaining so much as a half pound. But, I hate to tell you that, as you get older, your body simply doesn’t need as many calories as it used to.
In fact, according to Jackson Siegelbaum Gastroenterology, your “basic body processes require less energy” as you get older because you tend to engage in fewer physical activities. However, this is not to be mistaken with a decrease in nutrient-intake.
According to the Academy of Nutrition and Dietetics, “the daily calorie needs for men over the age of 50 are approximately:
* 2,000 to 2,200 if not active
* 2,200 to 2,400 if moderately active
* 2,400 to 2,800 if regularly active”
So, there ya have it, folks. You’re probably going to have to cut some calories and carbs if your diet is anything like the average American one.
1. Eat Fruits… But Even More Vegetables
That’s right. Your parents weren’t lying when they told you it’s important to eat your greens.
Fruits and veggies are not just an excellent source of vitamins and minerals; they are also full of water and fiber, two of the most helpful components of a filling, low calorie diet.
Vegetables are even better, though, because most have an extremely low glycemic index.
But, which fruits and vegetables are the best for fat loss at your age?
We’ve narrowed it down to three of the best, but your options are nearly limitless! Check our article on _41 Delicious Foods That Burn Belly Fat Fast_ for even more!
Blueberries are the perfect low calorie, low carb snack to boost your mood and burn that belly fat. They’re full of water and, according to Driscolls’ research, even affect fat-storing genes, aiding your body in burning that excess fat.
But that’s not all. Blueberries are rich with immune-boosting Vitamin C and, according to The International Journal of Molecular Sciences, an antioxidant called anthocyanin that may actually aid in sun protection and collagen maintenance!
No more wrinkles, folks!
As are all dark leafy greens, spinach is an excellent source of fiber and Vitamin C, both of which are known to aid in fat loss. In fact, a study published in The Journal of the American College of Nutrition found that Vitamin C’s acidic nature can actually lower your BMI!
They found that “individuals with adequate Vitamin C… oxidize 30% more fat during a moderate exercise bout than those with low Vitamin C.”
And, since you’re simply not as young as you once were, spinach will also help with some problems related to age. Vitamin A in spinach can help strengthen and lengthen your hair and its lutein can help protect and strengthen your eyes!
No, I’m not expecting you to become your millennial son or daughter. You can eat an avocado every now and again without going full Gen-Y, don’t worry.
Avocados contain the almighty Omega-3 fatty acids, which are awesome for every part of your body! Not only does that make them filling, but a study published by the Harvard Medical School found that adding these good fats to your diet is actually good for long-term weight loss.
Not to mention, avocados contain skin and hair strengthening Vitamin A and the all-around powerhouse mineral, potassium.
According to a medically reviewed report from Healthline, potassium “helps regulate fluid balance, muscle contraction, and nerve signals… It may also reduce blood pressure… and protect against stroke… and osteoporosis.”
Pretty amazing, huh?
2. Opt For Whole Grains
Of course, you’re gonna want to be careful with carbs of any kind, but if it’s whole grains you’re eating, you’re doing yourself a favor. Whole grains are low in sugar and high in fiber, so they’ll keep you full while also maintaining a healthy glycemic index.
Oats are an especially helpful little grain for your fat loss goals.
Harvard School of Public Health actually postulates that consuming steel cut oats rather than the sugar-filled, packet brands can be amazing for weight loss!
Plus, as we all know, studies show that oats are excellent for lowering bad cholesterol in older adults because of its high content of soluble fiber.
3. Swap Junky Snacks For Legumes and Tree Nuts
Just as with whole grains, you must be careful with your legume intake as they’re not a carbless snack. However, legumes are certainly better for your health and fat-loss goals than those sugary, additive-stuffed snack foods you buy in bulk at BJ’s.
As a society, we now know how dangerous empty calories like those from chips and candy really are. We know that they make us even hungrier than we were before, but we’ve become so addicted to them that we don’t seem to care.
Well, now you have to care. So, kick those junky snacks to the curb and go for protein, fiber-filled legumes, instead.
Take almonds, for example. The Journal of American Heart Association has found that replacing almonds with high-carb snacks “may be a simple dietary strategy to prevent [or correct]… cardiometabolic diseases.” They also contain fatty acids that may aid in testosterone production, so… if you catch my drift, wink wink.
4. Stop Drinking Sugar…
Go for water, seltzer, and unsweetened tea or coffee, instead. Not only are sugary drinks emptying your pockets; they’re filling your body with layers and layers of fat.
Although things like Pumpkin Spice Lattes aren’t as pervasive in your life as your kids’, you know that soda most certainly is.
Hey, we get it. Sometimes, you just need to get up those burps. But, try seltzer instead to quench that need. It contains no added sugar and will still calm your stomach.
Another great fat-loss option is plain old water. It won’t only fill you up fast; water is also essential for all of your body’s processes and organs. You’re not helping yourself by skipping out on water.
And finally, I’m sure you’ll like this one, coffee and tea are great beverages for your fat loss goals, as well. As long as they remain unsweetened, coffee and tea provide your body with zero calories and a whole lot of liquid satiety.
Further, according to ScienceDaily, your beloved coffee stimulates the burning of brown fat, a type of fat in the body that generates heat!
5. Try Intermittent Fasting
Since your body no longer needs those extra calories, why not try intermittent fasting?
It goes without saying that you should always pass something like intermittent fasting by your doctor first, but if they give you the okay, this diet could actually help you!
So, what is intermittent fasting?
It’s basically what it’s called: skipping meals every other day, eating normally for five days and then eating up to 500 calories the other two days, or fasting for 16 hours every day and eating normally for the other 8 hours.
According to Harvard Health, practicing intermittent fasting can help lower your blood sugar levels, hence, forcing your body to use stored fat as energy instead.
They’re studies have even found that, in animals, “intermittent fasting may allow the energy-producing engines (mitochondria) of each cell to produce energy more efficiently and remain in a more youthful state.”
Mix Up Your Workouts
Just because you used to walk 10 miles in the snow to get to school every day when you were young, doesn’t mean you get to stop exercising now. Yes, I know your joints hurt. I know you have a bad knee, a bad back, and those loaded nachos you had last night keep coming back to haunt you.
But exercise is one of the most important components of all of this. If you don’t get your body moving, you’ll never see that fat disappear!
The World Health Organization suggests just two hours of moderately intense exercise every single week for adults to reduce your risk for many of the diseases that accompany ageing.
You can do that, so don’t try and convince yourself otherwise.
1. Aerobics Exercise
Aerobics is one of the easiest, most fun exercises you can do to burn your unwanted fat. Now, I know just hearing the word “aerobics” invokes in your mind images of terry cloth headbands and high-knee socks; but that’s not a requirement, at least not anymore.
To partake in aerobics exercises, all you have to do is go for a brisk walk or a light jog!
If that’s not for you, take a few laps in your pool or join your daughter or granddaughter by doing some rounds of the latest JustDance game.
2. Yoga Practice
Just like the meditation suggestion, I’m sure this one is gonna get some eye rolls. But listen up, guys. Yoga is exercise. Not only will it help burn those rolls away. Yoga will also aid in your digestion, memory, bone health, and random pains you woke up with this morning.
Plus, yoga can be another form of meditation. So, roll out your wife’s yoga mat and be that peaceful warrior she always wanted!
3. Perform Resistance Training
Resistance training may be your new best friend as your hairs go grey. It won’t just help keep you trim and burn those excess fatty pounds off.
With age comes a loss of muscle, and with a loss of muscle comes aching, breaking bones. Resistance training will help you build the muscle mass you need to protect your joints and bones, in addition to inherently making you lose fat mass!
So, snap out those resistance bands and grab those hand weights. They’ll help you with more than just your fat.
4. Pick Up A New Sport
Maybe, you were the captain of the football team when you were younger. Maybe you were the star point guard on the basketball team. Or maybe, your idea of sports was limited to chess and air hockey.
No matter what sports you played when you were younger, you might enjoy taking up a new one as exercise now that you’re older. As long as your body is moving and you’re out of breath, you can count it as a sport in my book. Hey, don’t get any ideas now, fellas…
So, maybe take your kids up on their offer to play a game of street basketball. Or maybe join in on your grandkids’ backyard soccer game. As long as it’s fun and heart-pumping, your sport of choice is sure to shed those pounds!
Other Ways You Can Lose Belly Fat
Of course, mindset, diet, and exercise are all crucial to your fat-loss journey. But, we’ve got some other tips for you that may help even more!
1. Don’t Be A Stress Eater
Okay, folks. We put this one off long enough, but we had to come back around to it eventually. Yes, stress eating is a thing, and you may know that firsthand.
Bad day at the office? Grab a candy bar.
Argument with your spouse? Open that bag of chips. And when does it stop?
Either when you’ve eaten everything in sight or you fell asleep on the couch before you got a chance to, am I right?
So, instead of following this dangerous path, try to reduce your stress through meditation or any of the exercise suggestions we mentioned above.
If you can’t reduce all your stressors, force yourself to go for healthier comfort foods. Just fought with your basement-dwelling son? Grab a bottle of water. Yelled at by your boss? Open that can of almonds.
Once you learn to manage your stress-eating, you’ll find that those fatty pounds will begin to fall away.
2. Measure and Keep Track
One of the easiest things you can do for your body is weighing yourself. Simply hop up onto that scale every single day and track your weight.
As you continue to change your diet, exercise, and mindset, you’re going to need to see what works and what doesn’t. Weighing yourself will help you do that!
Plus, it’ll get you into the habit of accountability.
If you know you’ll be checking your weight in the morning, you may think twice about grabbing that midnight, sugary granola bar.
3. Always Consult Your Doctor
As previously mentioned, before you make any changes to your lifestyle, you’re going to want to consult your doctor. We understand what new routines are accompanied by age, daily pills and medications, for example.
Consulting your doctor will also help you stay in the loop about what may be causing your additional fat.
If you’ve examined this guide and found you do all of it right – eat healthy, exercise frequently, and take stress-free time for yourself – you may be gaining weight from something other than your lifestyle.
Many medications include weight gain as their major side effects, so ask your doctor if yours is one of them.
Step-by-Step Instruction To Lose Belly Fat Fast
Below, you’ll find our step-by-step list of your daily routine for a healthy, trim waistline. Losing fat at an older age is certainly not as easy as it was when you were younger, but hey, you made it through so much! You got this!
Step 1: Weigh Yourself and Write it Down
Step 2: Make Yourself a Cup of Unsweetened Coffee or Tea
Step 3: Take a Calming Walk Around the Block or Meditate at Home
Step 4: If You’re Participating in Intermittent Fasting, Make Sure You Account for It Before You Begin Eating For the Day
Step 5: Have a Whole-Grain Breakfast
Step 6: Drink Plenty of Water
Step 7: Have a Light, Veggie-Heavy Lunch
Step 8: Engage In At Least 20 Minutes of Heart-Pumping Exercise
Step 9: Rehydrate!
Step 10: Have Some Fruit
Step 11: Have a Light Dinner Featuring Protein and Veggies
Step 12: Take a Brisk Walk Around the Block
Step 13: Lay In Bed and Practice 5 Minutes of Deep Breathing
Step 14: Have Yourself a Restful Night’s Sleep
Step 15: If You Wake Up Before Morning, DO NOT Have a Midnight Snack
Step 16: Wake Up and Repeat!
So, What’s The Bottom Line?
We all know that ageing is one of the hardest things you’re going to experience in your life. But, dangerous belly fat cannot be the norm as your body gets older. It will certainly not be easy, but if you follow this belly fat loss guide, I promise you’ll begin to see results soon enough.
These results will not show up overnight. They may not show up after a week of nights. But if you stick with it, you’ll be happy you did. Simply changing your attitude, fixing your diet, and adding physical exercise will work wonders for your unwanted belly fat.
And hey, you know that nothing in life comes without hard work. So, don’t give up on your health.
If there’s one thing we know, it’s that men of a certain age are anything but quitters.