How to Lose Belly Fat After 50: A Plan for Men

Disclosure: This post contains affiliate links. If you purchase through them, we may earn a commission at no extra cost to you. We only recommend products that meet our evidence standard.

Here is how to lose belly fat after 50: eat in a modest calorie deficit, keep protein up, lift weights, walk or do other aerobic exercise, and protect your sleep. The plan is about losing weight while keeping muscle. For the wider plan, see our guide to weight loss for men over 50.

Table of Contents

Why is it harder to lose belly fat after 50?

Muscle loss may be part of it. Harvard Health Publishing says older men tend to lose muscle mass, most losing approximately 30% over a lifetime, starting after age 30. Dr. Caroline Apovian of Brigham and Women’s Hospital says about 25% of any weight loss is also muscle loss, and Harvard Health reports she advises against relying solely on cutting calories.

That is why the plan below pairs a lower calorie intake with strength training and enough protein.

What is visceral fat, and how do you know if you have too much?

Visceral fat is the fat stored inside your abdomen, around organs such as the liver, pancreas, and intestines. Harvard Health says it can trigger low-level inflammation and raise several heart disease risk factors, including blood pressure, blood sugar, and total cholesterol. It also lists fatty liver disease as a risk.

Your tape measure is a simple check. Dr. Apovian says a waist size of 40 inches or more in men almost always points to excess visceral fat. Harvard also notes that BMI is not a reliable gauge of visceral fat and recommends measuring waist circumference at navel level, so measure your waist every few weeks instead of trusting the scale alone.

Can you lose belly fat with crunches or sit-ups?

No. A randomized trial of 24 healthy, sedentary adults aged 18 to 40 (14 men and 10 women) had one group do seven abdominal exercises, five days a week, for six weeks, while a control group did not. They got better at curl-ups, but abdominal circumference, android fat, and skinfold measures did not change significantly. The authors concluded six weeks of ab training alone was not enough to reduce abdominal subcutaneous fat or other body composition measures. It was a small study of younger adults, so treat it as a strong hint, not a final word.

How should a man over 50 eat to lose belly fat?

Eat a little less than you burn, and make protein the anchor of every meal. A review of 40 trials, cited by Harvard Health, found calorie-restricted diets reduced visceral fat more than no diet. The sections below cover calories and protein.

How many calories should you cut?

Aim for a gradual loss. The CDC says losing about 1 to 2 pounds a week makes it more likely you keep the weight off. Harvard Health quotes Dr. Apovian saying moderately active men aged 50 and older need approximately 2,200 to 2,400 calories a day, which gives you a rough starting point before you trim. Our calorie deficit for men over 50 guide walks through setting a number.

How much protein do you need?

More than the minimum. The Recommended Dietary Allowance is 0.8 grams per kilogram of body weight, and Harvard Health says older adults trying to build muscle may benefit from up to twice that. A meta-analysis of 49 resistance training trials in healthy adults (1,863 participants) found that protein supplementation beyond a total intake of about 1.6 g/kg a day gave no further gain in fat-free mass during resistance training, and that supplements helped less as age went up. My suggestion: aim for roughly 1.2 to 1.6 g/kg a day, and ask your doctor first if you have kidney disease. Harvard suggests about 30 grams per meal or snack. See protein needs for men over 50 for food examples.

Can a meal delivery service help?

It can, if cooking is what keeps breaking your plan. bistroMD describes its meals as dietitian-designed and chef-prepared, and tags them calorie controlled. If you want to try one, see what bistroMD offers. This page cites no trial linking meal delivery to belly fat in men over 50, so treat it as a convenience tool, not a fat-loss method. Talk to your doctor first if you manage blood pressure or diabetes.

What exercise helps most with belly fat after 50?

Do both strength training and aerobic exercise. In a trial of 160 obese older adults on a weight-management program, those who combined both types of exercise improved physical function the most, and lean mass fell less in the resistance and combined groups (2% and 3%) than in the aerobic only group (5%). Body weight dropped about 9% in every exercise group. The trial was not limited to men and its reported results do not include belly fat, so it supports the approach, not a belly fat promise.

How much strength training do you need?

Start with two days a week. The CDC says adults need muscle-strengthening work at least 2 days a week, and that doing two or three sets brings even more benefit. Free weights, weight machines, resistance bands, and body weight all count, according to Harvard Health. If you want to try an eating window alongside lifting, read intermittent fasting for men over 50 first.

How much walking or aerobic exercise is enough?

The CDC says adults should aim for 150 minutes of moderate-intensity activity each week. Dr. Apovian recommends 30 to 60 minutes of moderate aerobic exercise on three or more days a week, along with strength training. Brisk walking, cycling, and swimming all qualify.

Does sleep affect belly fat?

It may. In a 21-day inpatient trial, 12 healthy, nonobese people aged 19 to 39 (9 of them men) got either 4 or 9 hours of sleep opportunity for 14 nights. During sleep restriction they ate more, gained more weight, and added abdominal fat, including visceral fat. That study was small and young, so it does not prove the same result in men over 50. The CDC says adults aged 61 to 64 need 7 to 9 hours a night, and adults 65 and older need 7 to 8.

How long does it take to lose belly fat after 50?

Expect months, not weeks. In the 160 person trial above, the 9% body weight loss came over 6 months. At the CDC’s 1 to 2 pounds a week, a man who weighs 220 pounds would take about 11 to 22 weeks to lose 10% of his weight, which is simple arithmetic and not a promise. Track your waist every two to four weeks.

Frequently Asked Questions

Is belly fat dangerous for men over 50?

Visceral belly fat is linked with higher blood pressure, blood sugar, and cholesterol, plus fatty liver disease, according to Harvard Health. A waist of 40 inches or more in men is a good prompt to talk with your doctor.

Does intermittent fasting burn belly fat?

Not in any special way, going by the TREAT trial. It put 116 adults aged 18 to 64 (mean age 46.5) on 16:8 time-restricted eating or a consistent three-meals-a-day schedule for 12 weeks. Weight loss was not significantly different between groups. It did not measure belly fat in men over 50 specifically.

What is the best exercise to lose belly fat after 50?

No single exercise is proven best here. The trial above supports combining resistance and aerobic training with a weight-management program, because that approach protected lean mass better than aerobic training alone and improved function in obese older adults.

Can I lose belly fat without dieting?

Harvard Health says diet reduced visceral fat more than no diet in a review of 40 trials, and Dr. Apovian advises against relying on calorie cutting alone. The trials above point to changing both eating and exercise.

Medical disclaimer: This article is for general information and is not medical advice. Talk with your doctor before starting a new diet or exercise program, especially if you have heart disease, high blood pressure, diabetes, kidney disease, or joint problems.

Sources

How to Lose Belly Fat After 50: A Practical Plan for Men