How To Lose Belly Fat For Men – The Ultimate 5 Step Guide

How To Lose Belly Fat For Men

The Ultimate Guide On How To Lose Belly Fat For Men
by Stuart Carter, Elite Men’s Health Coach, The Fit Father Project

When we’re answering the question “How to lose belly fat for men”, we’re focusing on the middle aged man that often clasps his hands around his belly and says “I need to get rid of this!”

Do you do that?

It’s probably the most common response we get, mostly from middle aged men, and is the very reason I have chosen to write this guide just for you.

I’m going to share with you what I have learnt from my own experience, as well as from 16 years of training clients with the exact same problem.

I’ll show you how you can get started TODAY to blast your belly fat and get all-round fitter and healthier.


What’s in this “How to lose belly fat for men” guide?

  • The "#1 ultimate key" to losing belly fat (hint: it's NOT exercise).
  • What you should track to prove your success.
  • The best way to exercise to shed fat quickly.
  • The most important ‘always to hand’ resource.
  • The "secret" to help you actually keep the fat off long-term.

These 5 tips will teach you the exact habits you need, to create a daily plan to start seeing belly fat loss results this week.

You will understand what is needed to shed inches from your waist, increase your energy and avoid or reverse health problems.

You will not need to visit any other websites or read any other magazines. The information you need is right here.

So, without further ado, let’s get stuck into how to lose belly fat for men, Tip #1!

Tip #1 – Good nutrition is the #1 key to losing belly fat!

How to lose belly fat for men

Reducing belly fat is basically down to consuming less calories than you burn… OR burning more calories than you consume each day.

One of the biggest misconceptions most guys have is that the latter is the way to go – that exercising long and hard will get rid of the dreaded belly.

Believe it or not, prioritising exercise is the wrong approach.

It’s substantially easier to consume less calories than you burn.

A great (and very true) saying that you will see throughout this website is:

“You can’t out exercise a bad diet”

I love this, as it is so simple, yet so effective at making you understand how important a sound eating plan is.

It doesn’t matter how much exercise you do.

If you are consuming more calories than you are burning, you will not lose body-fat. FACT!

Did you know...? The average 1 hour spin class will burn around 600 calories.

BUT... A Burger King Whopper is going to set you back 677 calories and 2 slices of Domino's Pepperoni Pizza 618 calories.

As you can see, exercise alone is not an effective way to rid yourself of a flabby mid-section.

Fact: To lose belly fat, you need to get started on a proper eating plan.


Because we don’t have enough space to write out a full sample fat loss diet plan in this article and I want to deliver you MASSIVE VALUE and teach you what to eat…

Our team here at the Fit Father Project decided to put everything you need into a simple guide called the “1-Day Fat Loss Meal Plan For Men.”

Because you’re reading this and are clearly interested in losing belly fat, you need to get on the simple eating plan we teach in this free guide.

I’ll show you exactly what to eat for breakfast, lunch, & dinner to help you lose belly fat!

Tip #2 – Take inventory of your Starting Statistics

image04You wouldn’t try and run a business without tracking sales, revenue, and expenses?

Losing belly fat is no different.

Knowing your key “tracking stats” will not only give you your starting point for your belly fat loss, but will also let you track results as the weeks go on to prove to yourself that you are making progress.

From my own personal experience as well as when training clients, I have always found that the below stats are the best to take to show progress.

  • Weigh Yourself Consistently - Even if losing fat (not weight) is your #1 goal, weighing yourself at least every 3 days will give you a great indication whether your diet & exercise plan is working for you.Most belly fat loss transformations go hand-in-hand with a reduction in weight. If the scale is not dropping, something needs to change.
  • Estimate your body fat percentage - This is the amount of lean tissue vs. fat you have on your body. You can use the picture above for reference.If you weigh 250lbs and have body-fat of 25%, you will have 62.5lbs of fat and 187lbs of lean tissue (muscle, bones, organs, etc).

    Your body composition is directly related to how many calories you burn at rest, so knowing this will indicate what your daily calorie intake should be.

    Here is a link to our free calorie calculator tool for fat loss.

  • Take measurements - These can be as few or as many as you would like to take.I would recommend the minimum of Chest (Nipple level), Waist (Navel level), Upper arm (Mid point between shoulder and elbow), Upper leg (Mid point between hip and kneecap).

    That will give you a good starting point to track progress.

  • Jot down your current Water Intake - As you'll learn, drinking at least 2.5 - 3 litres of water per day is incredibly important for fat loss, including 1 litre within 30 minutes of waking.Knowing where you currently fall on this scale is very helpful so you can track progress as you increase water consumption where necessary.
  • Rate your current Energy Levels - Simply, on a scale of 1-10, how much energy do you feel you have at this point in time?Belly fat is correlated with your energy level. More fat typically equates to less energy.

    Tracking this number is another useful indicator of your progress.

  • Assess your current hours of quality sleep - Again, a simple one: How many hours of sleep do you currently get and what is your sleep quality?Belly fat loss necessitates a minimum of 7 hours sleep.
  • Assess your current hours of physical activity each week - This will indicate how active you are currently and what happens to your other stats when you increase your activity levels.
  • Take "Front-On + Side-On" torso photographs - As your body changes little by little, it can be easy to miss what is happening by just checking in the mirror.Having photographs taken 2-4 weeks apart is a great way to see how fat is dropping and muscle is increasing or becoming more visible.
do-i-really-need-to-measureI know this may seem like “a lot of stuff” to take inventory of when trying to lose belly fat… and it is.

The “secret” about taking these starting statistics off-the-bat is that it PROVES to yourself that you are serious about making this body transformation.

Yes, these data points will help you track your progress.

More importantly though, taking the 1 hour to do these starting measurements will set up massive momentum for your future success.

Losing belly fat is an area of your life you seriously want to improve, so you are taking the necessary steps to start a specific plan to do so.

If you’d like to see our proven and completely laid out “done-for-you” weight loss meal plan & workout routine...

...Then I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose belly fat - without the complication & restriction of normal diets.

Now, let’s talk about exercise…

Tip #3 – Exercise short and smart, not long and hard

HIIT training V2If you look back on Tip #1, you will remember my advice that you can’t out exercise a bad diet, right?

Well, that doesn’t mean exercise should not be part of your plan to lose belly fat.

However, I don’t want you to follow the tradition of long, boring, slow paced workouts that keep you in the “Fat-burning” zone.

I want you to get in, get done, and get out!

Metabolic Resistance Training (MRT) is perfect for what you need.

Burst RevoerThis type of training is completed by working out at high intensity intervals followed by short rest intervals and repeating for the entire SHORT workout.

A sample Metabolic Resistance Training workout can look something like this:

  • 1 minute BURST high-effort exercise (lifting, biking hard, running, etc).
  • 1-min RECOVERY exercise (core exercises, biking less hard, jogging).
  • Repeat the 1-min BURST, 1-min recovery structure for 10-15 cycles.
These short BURST workouts are proven to burn more calories than their long, aerobic based counterparts.

Even better, by mixing MRT workouts with HIIT-style cardio, like in our Fit Father 30-day program, you will see even faster results.

You can get access to our FREE 24-min metabolism boosting workout by clicking the box below.

Tip #4 – Drink 2.5 – 3 litres of water per day.

Water is a huge aid to fat loss and you should make sure to drink 2.5 – 3 litres per day.

As well as ensuring nutrients are passed around your body effectively and flushing out unneeded toxins, drinking water also helps you to feel fuller and therefore less likely to snack.

Drink 0.5-1 litre (16-32oz) of water within 30 minutes of waking.

You have been dehydrated for 7-8 hours overnight, water is exactly what your body needs!

I have found it really helpful to keep a 2-litre bottle of water on my desk, so I know that should be empty by the end of the day.

Having it within reach means I don’t need to go anywhere for water throughout the day.

Even if I am stuck to my chair all day, I can still stay hydrated.

Use whatever tricks or conveniences you can to ensure you get your intake up to optimum levels.

Tip #5 – It all comes back to daily habits…

Losing your belly fat will happen 1 pound at a time.

Each of those pounds will be lost through the daily habits that we’re building in your life.

Taking on what you have read so far, your daily habits will include:

  • Wake up and drink 16oz-32oz water.
  • Drink another 2 litres throughout the day (tea and coffee are fine).
  • Focus on eating proteins and veggies for lunch + dinner.
  • Do 20-min of exercise daily (preferably mixed MRT and HIIT workouts).
  • Sleep a minimum of 6 hours (ideally 7.5+ hours).
  • Journal any result changes or blips in energy and/or sleep.
These are the daily fundamentals of how to lose belly fat for men.

Lastly, here are a few key Frequently Asked Questions we get from guys about how to lose belly fat for men…

Question: Can I lose fat from JUST my belly?

Answer: No, losing fat from only one area of your body is called spot reduction and is one of the biggest myths in the fitness industry.

For years, infomercials have tried to sell people the ultimate ab cruncher that is guaranteed to give you a 6 pack, The giant elastic band that will burn away your bingo wings, and The springy hinged thing that will give you the thighs of a supermodel.

All fallacies, false claims and items that should go straight into the garbage!!

The only way to reduce fat is to burn it from your entire body with a healthy nutrition plan and efficient exercise regime.

Question: Is excess belly fat dangerous to my health?

Answer: Yes, massively! Excess belly fat has been researched and scientifically proven to cause numerous health problems, such as:

  • Belly fat increases your risk of cancer - Being overweight and having excess belly fat contributes to 1 in 20 cases of Cancer in the UK.It has been proven to cause Meningioma (A type of brain tumour), Myeloma (A type of blood cancer), Thyroid, Oesophagus, Liver, Upper Stomach, Gallbladder, Pancreas, Kidney, and Bowel cancer.
  • Belly fat increases your risk of MI (Myocardial Infarction) and CHD (Coronary Heart Disease) - The biggest contributor to this increased risk is visceral fat, which is underlying belly fat that surrounds your internal organs.If you have a waist circumference larger than 40 inches, you are more likely to have a larger amount of visceral fat in your body and therefore a high risk of suffering a heart attack, heart disease or stroke.
  • Belly fat increases your risk of Type 2 Diabetes - Shockingly, a review of medical literature published by the University of Kentucky in 2003, showed that people who are overweight are 90 times more likely to develop Type 2 Diabetes than those who are not!A massive 60% of all Type 2 Diabetes cases are caused by weight gain.
  • Belly fat increases your risk of Alzheimer’s - Along with some of those above, visceral fat is again the culprit here, when it comes to increasing your risk of Alzheimer’s.A 2008 study, involving more than 6,500 participants found that subjects with the largest bellies had a three times greater risk of Dementia than those with smaller bellies.
  • Belly fat decreases testosterone levels and libido - Abdominal fat is heavily linked with a decrease in healthy testosterone levels due to an enzyme in fatty tissue called aromatase that actually breaks down testosterone.When you have low levels of testosterone, your libido will suffer and you also run the risk of erectile and sexual dysfunction.
There is GOOD NEWS though my friends... All of these health issues can be averted or reversed with good nutrition and exercise.
Following a proven plan will ensure that you minimize belly fat to the point where you are not putting yourself in these high risk categories.

If you would like help and support on proper health, exercise and nutrition, that’s exactly what we are here for.

Our FF30X program will get you started on 30 days of healthy eating options and exercises.

It’s designed to build the habits you need to lead a strong, healthy, & energetic life.

Question: Can I get a 6-pack if I’m over 40?

growing-old-is-not-for-sissies-man-magnet-c11749950Answer: Hell yeah! A 6-pack is the dream and is 100% possible at any age with the consistent execution of the above tips.

It may not be easy, but it is 100% possible! ….Trust me here, I’ve got your back.

Getting a 6-pack will be the ultimate by-product of making a habit of the tips I have highlighted above.

If you can stick to these simple steps 6 days per week, your prayers will be answered.

A 6-pack “happens” at around 10% overall body-fat and will become more defined as you drop into single digits.

Achieving this will take discipline, but I know you can do it.

I have so much faith in you and your ability to lose belly fat that I want to set you a task…

Step 1:
I want you to send in your Front-on and Side-on “before” pictures, along with your vital statistics and a statement of intent to [email protected]

Step 2:
I want you to go to our FF30X program letter, give it a read and sign up to our 30 day program

Step 3:
I want you to use the information provided in the program, along with what I have provided here, to create habits for a new, healthier lifestyle

Step 4:
I want you to commit to those habits and send me 30, 60 and 90 day “after” pictures so that we can create the biggest collective “KICK ASS” 6-pack montage the world has ever seen!

In the words of the legendary Henry Ford:

“If everyone is moving forward together, then success takes care of itself.”

Having read our top tips on how to lose belly fat for men, you now know exactly what it takes to get into great shape, get healthy, live well and be awesome.

ff30x-congrats-oneWe are here to help you every step of the way and it is our mission to help as many of you out there as possible.

If you know other men that would benefit from our help here at the Fit Father Project, then let them know about us by sharing this article with them.

There are links below for Facebook, Twitter, LinkedIn and Pinterest. Whatever your preferred media is, help us to get our message out there!

We are on a mission to help as many men as possible live strong, fit and healthy lives. Thanks for listening and thanks for your support.

Also, if you have any feedback on this how to lose belly fat for men guide, or would like to get a question out to our trainers, coaches or other Fit Fathers, please drop a comment in the comments box below.

If our how to lose belly fat for men guide has inspired you to become our next Fit Father, take a look at our FF30X program, designed especially for men just like you...

ff30x-3d-600widthI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight - without the complication & restriction of normal diets.

Small note about research & cast studies cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on how to lose belly fat for men.



Written by Stuart Carter
I'm Stuart, one of the head trainers here at The Fit Father Project. Having been an overweight teenager, I got into regular activity at the age of 18 and after a few years decided to make a living from it.  I've been a trainer since 2001, and my passion lies in helping men get permanently healthy. I am the author of ‘The Easy Fitness Guide’ and I joined the Fit Father Project in 2016 to help more men lose weight and live healthier for their families. My Twitter: @3sdfitness.