How Do I Lose My Belly? A Plain Guide for Busy Men

The short answer

You lose your belly by losing body fat overall. That mostly happens in the kitchen. Lifting weights and getting enough sleep make it work faster and help you keep it off. No crunches marathon, no hours of cardio, no magic tea.

Why the gut shows up after 35

It’s rarely one thing. Busy job, kids, less sport, more sitting, more takeaway, a couple of beers to unwind, and less sleep. It creeps on a few hundred grams at a time.

Step 1: Eat a little less than you burn

Aim to lose about half a kilo a week. Smaller portions, fewer snacks you don’t care about, and fewer drinks usually does it.

Step 2: Protein at every meal

About 1.6 to 2.2 g per kg of body weight a day. In real life: a palm or two of meat, fish, eggs or Greek yoghurt at each meal. It keeps you full and protects your muscle.

Step 3: Lift weights 2 to 4 times a week

Short, planned sessions are enough. Muscle helps you look lean, not just smaller, and it fades after 40 if you don’t use it.

Step 4: Sleep 7 or more hours

Short sleep makes you hungrier, crankier and more likely to skip training. Same bedtime, phone out of the room.

Step 5: Watch the alcohol

Beer and wine add calories, wreck sleep and lower your guard around food. Try a few drink-free nights a week.

Step 6: Walk

Walk the dog, walk the kids to school, take calls on foot. It adds up.

Step 7: Check the trend

Weigh in a few mornings a week and watch the weekly average. Measure your waist at the belly button once a fortnight. If nothing moves in 2 or 3 weeks, make one small change.

FAQ

Why is belly fat the last to go?

For many men it’s the first place fat goes on and the last to come off. That’s normal. Keep going.

Is my gut caused by hormones?

Stress and age play a part, but lifestyle is usually the bigger driver. See your GP if you have other symptoms like low energy or low sex drive.

How long will it take?

At half a kilo a week, most men see a real difference in their waist in 8 to 12 weeks.

This article is general information only. Check with your GP before changing your diet or training if you have a medical condition.