8 Fat Loss Tips For Men Over 40

When in our 20’s, it seemed that keeping weight off wasn’t even an issue. We could eat what we liked and still be proud to take off our shirts at the beach.

In our 30’s, the abs start to disappear under a layer of fat and the only time we take our shirts off is in the shower.

Now into our 40’s and we’re almost tempted to shower in our shirts! There are no signs of abs, we’ve put weight on and we’re not sure what went wrong.

But here’s some good news…

It’s NEVER too late to start burning that fat. Just know that it’s not going to be as fast as it was 20 years ago.

But it’s still possible.

So, here are 8 fat loss tips for men over 40, who have had enough and want that fat gone:

#1 – Eat An Apple A Day

Fruit is not normally something that is recommended for a weight loss diet. They are usually packed with sugar, which ends up being turned into fat by the body.

But apples are slightly different as they have some fat-burning qualities about them too.

They include a fiber called Pectin. Pectin has been proven to help improve gut bacteria, which can really help to speed up your metabolism.

And as you know, that’s crucial to start burning off that fat.

Red apples also have a chemical that helps with arthritis and also one that will fight belly fat too.

#2 – Drink More Water

It’s virtually free and good for you, so are you drinking enough of it?

Water has a lot of weight loss benefits to middle-aged men. The first is that it helps to keep the hunger away. By filling your stomach with water, it won’t want to take in more food. That will reduce your calorie intake.

It also helps to keep you active and motivated. Studies have shown that men who don’t drink enough water can have a performance level that is 10% less than other men. When that happens, you’re less likely to be as active, which means you won’t be burning the calories you should be.

A good way to check if you’re drinking enough water is to check the color of your urine. If it’s yellow, then you need to drink more because you’re dehydrated.

#3 – Eat Slower

Eating your meals really fast will do nothing for your weight loss.

It takes several minutes for your stomach to tell your brain that it’s full. In that time, you’re likely to want to eat more food, even though you don’t need it.

But by eating slower, your brain will get the message before you’ve finished eating and you won’t be tempted to have more than what’s on your plate.

Less calorie intake means it’s going to be easier to shift that fat.

#4 – Lift Some Weights

Now, you might be thinking that cardio is the only way to lose that stomach fat. But cardio alone is not recommended for men over 40 at all.

This is mainly because our bodies will start to lose muscle mass. We get weaker. And if we only do cardio, then we run the risk of getting, even more, weaker, even though we might be losing actual weight.

The aim is to be physically fit, along with getting rid of belly fat.

By adding some weight training to your daily workout schedule, you can keep your muscle mass strong and burn more calories too. Muscle burns a lot of calories, so the more you have, the more calories you will naturally burn without trying.

Be sure to eat plenty of protein to help retain those muscles.

Check out a keto diet made ESPECIALLY for over 40’s here.

#5 – Snack On Pomegranate

Studies have been proven that pomegranate can help men over 40 to lose more fat. It’s packed with antioxidants, which alone gives the body lots of benefits too.

By having regular pomegranate as a snack, you can help to lower your cholesterol level, lower your blood pressure and increase blood flow too.

This means you’re going to be a much healthier person in general, with the added bonus of it helping you to burn fat.

#6 – Eggs For Breakfast

Eggs are packed with protein and having them for breakfast is a great way to start the day.

An obesity study for middle-aged people showed that people who ate eggs for breakfast managed to lose more weight than people who had breakfast with the same calories. Only they had more carbs.

Many people are worried that eating eggs might do them harm by increasing their cholesterol levels. But actually, more studies have shown that eating 2-3 eggs per day can actually HELP cholesterol levels.

There are many ways to cook eggs for breakfast too, so you can mix up your daily routine.

#7 – Go Nuts

Not literally!

Nuts, whilst high in calories, actually have a lot of health benefits. They are packed with protein and fiber and do a great job of keeping hunger at bay.

There was a study carried out that proved people who ate nuts gained less weight than people who ate the same calories but in carbs and other types of fat.

Nuts are great for snacking on when you feel hungry but don’t want to eat anything unhealthy that will kill your fat burning.

#8 – Avoid Those Trans Fats

Studies have proven that trans fats can increase body fat quite considerably. Not just that, but most of the fat that was created was belly fat. And that puts a huge strain on the body.

You can find trans fats in foods such as french fries, fried chicken, doughnuts, cakes, pies, frozen pizzas, and cookies.

Where possible, try and avoid these foods as much as you can. There are healthy alternatives to all of those, so always go for those instead.


Hopefully, these 8 fat loss tips for men over 40 will give you a better idea of how to lose that belly fat.

As mentioned at the beginning, it might take a little longer to kick-start the metabolism but you absolutely can and should be doing all you can to stay fit and healthy.

Bonus tip – If you follow any generic diet plans, then you might struggle to lose weight. They are often not made especially for men over 40. But, here’s one that IS made especially for middle-aged men that works incredibly well at burning belly fat and becoming a new version of yourself!