As men age, they often develop a tendency to accumulate fat around their waistline. This can give the impression that they have a “pot” belly, even when the person was previously very athletic. Why do men store more fat in this area than women? Why do men's bellies get rounder with age? How can you fight the infamous “dad bod,” and more importantly, how can you keep your belly flat once you've achieved your goal? That's what we'll explore in this article.
Why do men tend to develop a belly as they age?
Abdominal weight gain is very common in older men. With age, the skin loosens and loses its tone, while muscle mass decreases and fat mass increases. Even if overall weight remains stable, fat distribution can change, particularly around the abdominal area.
There are two main types of fat storage:
- Subcutaneous fat: this is stored just below the surface of the skin, mainly above the navel.
- Visceral fat: this is deeper and lodged around the organs, above the belly button.
It is visceral fat that is the most concerning type of fat in terms of health as it influences sugar and lipid management and increases the risk of diabetes and metabolic diseases.
This type of obesity is called “android obesity” because the fat is stored mainly in the trunk. It is more common in men and also in post-menopausal women. At this point, women's hormonal profile becomes more similar to that of men due to a decrease in estrogen.
Unlike subcutaneous fat, which causes a pear-shaped silhouette, men tend to store more fat in their stomach.
Abdominal fat storage in men is mainly influenced by sex hormones. Unlike women of childbearing age, who tend to store fat in their hips and thighs (known as gynoid distribution), men generally store fat in the abdominal region, known as android distribution.
But why does the body choose this area?
To date, science has not yet solved the underlying cause. Fat is not just a simple energy reservoir: it is a complex organ in its own right, still poorly understood, which interacts constantly with the whole body. The distribution of abdominal fat depends on several factors: hormonal profile, genetic inheritance, physiology, lifestyle, and age.
What factors promote fat accumulation around the waist?
👉 Diet
Excessive calorie intake, particularly from foods high in sugar or fat, forces the body to store this extra energy, usually in the form of abdominal fat.
👉 Sedentary lifestyle
Lack of physical activity - exacerbated by sedentary workdays, commuting by car, or lack of time reduces energy expenditure. This imbalance between intake and expenditure promotes the accumulation of body fat.
Many men who were active in their youth maintain eating habits that no longer match their current energy expenditure.
⚠️ Good to know:
A rounded belly is not always related to fat. Some abdominal swelling is due to water retention, heart failure, or medication.
How can you lose your pot belly as you get older?
To eliminate a protruding belly as you age, it is essential to adopt a healthy, balanced diet alongside regular physical activity.
Reviewing your diet
The older we get, the more muscle mass we lose. This decline begins around the age of 30 or 40 and causes each individual's basal metabolic rate to drop. As a result, it is essential to reduce calorie intake in order to maintain your figure over the years.
It is important to focus on foods with a low glycemic index. This is because high blood sugar levels promote fat storage. This is why it is recommended to choose foods with a low glycemic index: consuming them reduces blood sugar levels and prevents fat storage, while promoting the burning of fat cells located in the abdominal area.
Avoid as much as possible: white bread, refined grains, sugars in all their forms (fruit juices, glucose, syrups, pastries, etc.). Of course, alcohol should also be avoided or reduced.
Here are some foods to favor because of their low glycemic index: whole grains, lean proteins, legumes, and green vegetables.
Physical exercise to incorporate into your daily routine
To burn more calories, it is important to exercise.
It is tempting to believe that doing sit-ups will solve the problem of abdominal fat. However, this does not work. To lose belly fat, you need to exercise regularly (at least two or three times a week).
It is advisable to do a physical activity or “cardio,” which burns calories, adding weight training to increase your basal metabolic rate. In addition, if you want to develop your abdominal muscles, electrical muscle stimulation (EMS) can help you achieve your goals. In just 20 minutes, 3 times a week, over a 6-week cycle, the effects are guaranteed. Your abs will be firmer and more toned, and you will lose inches from your waistline. To achieve this, you can use an EMS device which is not limited to the abs or an EMS belt. Find out how it works by reading these two articles:
• Get a flat stomach with the Corebelt electrostimulation belt
• How to Sculpt your Abs using Compex Electrostimulation
Whic sports should men focus on to quickly eliminate abdominal fat?
- It is wise to stick to endurance sports, which are safe choices. These activities consume a lot of energy and promote fat burning.
- Add strength training exercises: on a plateau, or by signing up for classes that combine cardio and strength training.
- Integrate a “core strengthening” program with Compex electrostimulation.
- To go even further, it is advisable to alternate between moderate cardio sessions and HIIT sessions (push-ups, jumping jacks, burpees). This optimizes visceral fat burning.
Those who succeed in achieving a flatter stomach are those who balance their diet and exercise regularly, maintaining these habits over the long term.
In short, here are 10 tips to help men over 50 lose belly fat:
1. Limit portions and calories according to your age.
2. Focus on foods with a low glycemic index.
3. Do regular cardiovascular exercise (2 to 3 times a week) such as cycling, boxing, or running.
4. Incorporate strength training sessions to boost your metabolism.
5. Incorporate HIIT (high-intensity interval training) workouts to maximise fat burning.
6. Try EMS to strengthen and tone your abdominal muscles.
7. Make sure you get at least 7 hours of sleep per night.
8. Reduce stress, a factor that promotes abdominal fat accumulation.
9. Drink plenty of water and limit your consumption of sugary drinks.
10. Maintain a regular routine: consistency is key to achieving results.
