Middle-aged men told they can lose belly fat by prioritising three types of food that 'support muscle growth' and keep you 'feeling full'

Boiled egg / Man eating a salad

Some small diet tweaks could be the solution to belly fat in middle-aged men

Anna Barry

By Anna Barry

Published: 10/04/2024

- 18:49

It's time to stock up on high-quality proteins, foods rich in Omega-3 fatty acids, and high-fibre foods

Middle-aged men may find themselves filling out around their tummy, gaining more weight than they did previously. This is usually due to a drop in testosterone levels, a poor diet, drinking too much alcohol, and a lack of exercise.

But it's possible for men to torch this stubborn fat by making a few diet, exercise and lifestyle changes. A registered nutritionist told GB News that focussing on three types of food could be the secret to a slim belly.

Registered Dietician Rimas Geiga said: "For middle-aged men, the metabolic slowdown is often accompanied by a decrease in testosterone levels, contributing to weight gain, especially around the midsection, and a decline in muscle mass.

"The cornerstone of addressing weight loss in this demographic lies in a combination of dietary modifications, physical activity, and lifestyle adjustments."

Salmon and greens

Fish is rich in Omega-3 fatty acids


Men in this age group who want to lose excess midsection weight should follow a diet that prioritises three types of foods: high-quality proteins, foods rich in Omega-3 fatty acids, and high-fibre foods.

Rimas recommended that a weight-loss-friendly diet for middle-aged men should "emphasise" high-quality proteins that "can support muscle maintenance and growth, vital for keeping metabolic rates higher". Eggs, milk, meat, fish and poultry are all examples of high-quality proteins. High-quality plant-sourced proteins include legumes, nuts and soy.

This demographic should also enjoy foods rich in Omega-3 fatty acids, such as fish, and those high in fibre, as these can "aid in feeling fuller for longer periods and maintain healthy blood sugar levels".

Nuts and seeds, such as flaxseed, chia seeds and walnuts, plus fortified foods like certain brands of eggs, yogurt, juices, milk and soy beverages, provide Omega-3 fatty acids. Vegetables, pulses and wholegrains are high in fibre.

The expert continued: "Crucially, the reduction of caloric intake must be approached sensibly to avoid drastic measures that are unsustainable in the long term."

Exercise is also crucial for middle-aged men trying to slim down. Rimas said: "Strength training becomes increasingly significant, not only for its metabolic benefits but also for its role in preventing osteoporosis and improving overall physical strength.

"Coupled with cardiovascular exercises, which aid in heart health and fat loss, a balanced routine
can markedly influence weight management."

Another expert claimed that men in their 40s, 50s and 60s can lose belly fat with a 10-minute daily habit, with no dieting required.

Those who are trying to lose weight might also want to look at their overall lifestyle and how they can improve it.

"Addressing sleep quality and stress levels is essential," the expert said. "Poor sleep and high stress can lead to increased cravings and a propensity for weight gain.



High-fibre foods like veggies 'aid in feeling fuller for longer periods and maintain healthy blood sugar levels'


"Hence, strategies to improve sleep hygiene and manage stress, such as meditation, deep breathing exercises, or engaging in hobbies, should be actively incorporated into one's lifestyle for
effective weight management."

A sleep consultant also weighed in on the links between sleep and weight.

Britons were warned that a bad sleeping habit is linked to being obese, and their weight may be impacted "very quickly".

Another diet tip for slimmers is to avoid three refined carbohydrates - according to a nutritionist, it could be a "significant help".

The expert explained: "Refined carbohydrates in particular are unhelpful in that they provide calories without any positive nutritional content."

You may like