A Flatter Stomach for Men

November 5, 2024

A guide to achieving a flatter stomach for men. Banish the beer belly.

Most of us once we get past 40 are susceptible to the spare tyre or beer belly. It increases the risk of heart disease, high cholesterol and neurodegenerative diseases.

Men are more prone to developing “beer bellies” due to a combination of hormonal, genetic, and lifestyle factors. Here’s why:

1. Hormones and Fat Distribution

• Testosterone Influence: Men generally have higher levels of testosterone, which influences fat to accumulate in the abdomen rather than in areas like the hips and thighs, where women tend to store fat.
• Visceral Fat Tendency: Men are more likely to store visceral fat, which collects around internal organs and leads to a larger belly. This type of fat is associated with increased health risks, such as heart disease and diabetes.

2. Alcohol’s Effect on Fat Metabolism

• Calories from Alcohol: Beer (and alcohol in general) is high in calories, and these “empty” calories provide little nutritional value. Consuming more calories than the body needs encourages fat storage.
• Impaired Fat Burning: Drinking alcohol inhibits the body’s ability to burn fat efficiently, as the liver prioritizes metabolizing alcohol over other nutrients, which can lead to more fat accumulation.

3. Increased Appetite and Poor Food Choices

• Impact on Appetite Hormones: Alcohol, including beer, can alter appetite-regulating hormones, leading to increased hunger and cravings, often for high-calorie or unhealthy foods.
• Mindless Eating: Social settings that involve drinking beer are often accompanied by high-calorie snacks, such as fries, wings, and other processed foods that further contribute to belly fat.

4. Genetic Predisposition

• Genetics and Fat Storage: Some men are genetically predisposed to store more fat in the abdominal area. This genetic influence, combined with lifestyle factors, increases the likelihood of developing a “beer belly.”

5. Aging and Slower Metabolism

• Decreasing Testosterone Levels: As men age, testosterone levels decline, and metabolism slows. This combination makes it easier to gain weight, especially around the belly, even with relatively modest calorie intake.
• Loss of Muscle Mass: With age, men also tend to lose muscle mass, which reduces the number of calories burned at rest, contributing to more fat storage.

Fortunately, there is plenty we can do to counteract an ever-expanding waistband. 

“When clients ask me if they can get a flatter stomach in midlife I say yes, absolutely,” says the celebrity fitness trainer Cornel Chin, who has worked with Leonardo DiCaprio, Colin Firth and the like. “But it takes discipline. The right diet is a priority, you need to tailor your exercise to build and target the right muscles as well as burn fat, and may need to make other lifestyle changes.”

These lifestyle, diet and exercise tips will help.

Diet

Swap white pasta for wholegrains

Reducing carbs cuts abdominal fat more effectively than lowering fat, as a 2008 study found low-carb dieters lost 7.9% of body weight in eight weeks, compared to 6.5% for those reducing fat. Nutritionist Laura Southern notes that refined carbs like white pasta spike blood sugar, leading to fat storage around the middle, especially in those with slower metabolisms. However, research in the American Journal of Clinical Nutrition suggests that whole grains help reduce belly fat—those who ate three or more servings daily had 10% less belly fat than those who rarely consumed them.

Increase your fibre uptake

Fiber-rich foods help reduce appetite and belly fat, as they take longer to digest. A 2011 study of over 1,100 people found that each 10g increase in fibre intake reduced subcutaneous and visceral fat gain by 3.7%. “A high-fibre diet supports a healthy gut microbiome, improving digestion and reducing bloating,” says nutritionist Laura Southern.

Eat oily fish twice a week

Omega-3 fatty acids, found in oily fish, may aid in reducing abdominal fat. A 2022 study showed that people on a weight-loss program who took omega-3 supplements over 12 weeks lost more belly fat than those who didn’t. “Omega-3s help stabilize blood sugar, keeping you satiated, and support brain and digestive health,” says nutritionist Laura Southern, who suggests eating oily fish twice a week.

Eat zinc and magnesium-rich foods

Healthy eating can naturally boost testosterone in both men and women, says Dr. Elise Dallas, a women’s health GP at the London General Practice. Foods rich in zinc (like red meat and poultry), magnesium (green leafy vegetables, nuts, and seeds), and B vitamins (dairy products and whole grains) are especially beneficial, she notes.

Limit yourself to one beer a day

Beer bellies affect both men and women, but a recent Gallup poll found that men are over twice as likely to drink beer regularly, which has about 50% more calories than a glass of wine. Drinking impacts the waistline in two ways: the alcohol itself—“Your liver prioritizes metabolizing alcohol over fat, leading to excess calories being stored as belly fat,” explains Dr. Elise Dallas—and its effect on diet, often leading to poorer food choices.

“Alcohol can increase appetite, leading to overeating,” says Dr. Elise Dallas. Additionally, alcohol consumption is linked to lower testosterone levels in men. To minimize belly fat, try spreading out your drinking: a Journal of Nutrition study found that those who had one drink or less daily had less belly fat than those who drank more but less frequently.

Exercise

Do high-intensity interval training (HIIT) three times a week

Research is mixed on the best cardio for reducing belly fat, but a study in the International Journal of Obesity found that 15 weeks of HIIT significantly reduced abdominal fat. HIIT includes activities like circuits, stair runs, or hill sprints—anything with short energy bursts. Chin notes it’s effective because it combines fat burn with muscle endurance. He recommends 20-minute HIIT sessions, three times a week, with recovery time in between.

Do crunches and crossover crunches

Abdominal exercises won’t directly reduce belly fat—”You could do 1,000 crunches a day, but you won’t see a six-pack with fat over it,” says Chin. However, they help sculpt the underlying muscles, giving a tighter appearance after fat loss.

To define your core, target the rectus abdominis (running down the front from ribs to pubic bone), external obliques (along the sides from lower ribs to pelvis), and transversus abdominis (a deeper layer around the trunk that aids posture).

Chin recommends a standard crunch to target the rectus abdominis: lie on your back with knees bent, hands behind your head, and lift your shoulder blades off the floor to fully engage the muscles. Aim for 2-3 sets of 20 reps.

For the obliques, try crossover crunches from the same position: lift one elbow to the opposite knee, aiming for 2-3 sets of 20 reps per side. For those looking to build impressive core definition, Chin notes one 63-year-old client achieves a six-pack by doing three sets of at least 300 crunches and several two-to-three-minute planks each week.

Work up to a two-minute plank every day

The transversus abdominis, which can make your tummy look flatter, can be worked with the plank: lying facing the floor lift yourself onto your forearms, elbows below your shoulders. “Pull your navel towards the spine. Don’t dip your lower back and make sure your buttocks aren’t too high. Continue until your body can’t hold the position any more. The gold standard is two minutes,” says Chin, who adds that the stomach can take a lot of “punishment” and all these abdominal exercises can be done daily.

Lift heavy weights for 20 minutes three times a week

A European Journal of Applied Physiology study found that men who strength-trained three times a week for four weeks boosted testosterone levels and could acquire a flatter stomach. Another Harvard study of 10,500 men showed that adding 20 minutes of weight training to cardio reduced belly fat gain by increasing muscle mass.

Dr. Elise Dallas suggests shorter rest periods between sets (2-4 sets, 6-12 reps per exercise) to optimize testosterone. Building muscle also raises resting metabolism, essential for deskbound individuals. “To trigger hypertrophy, lift heavy weights,” adds Chin, noting that lighter weights won’t have the same effect.

Try hula-hooping for 12 minutes a day

A 2019 study in Obesity Facts found that a six-week program of daily walking combined with 12.8 minutes of hula-hooping with a 1.8kg weighted hoop led to a “significant amount of abdominal fat” loss compared to walking alone. “The rotating action requires core engagement, and it’s important to work both clockwise and anticlockwise,” says Chin. He adds that mastering hula-hooping takes skill, practice, and possibly a YouTube tutorial for guidance.

Lifestyle

Get eight hours of sleep a night

Insomnia raises levels of ghrelin, the hunger hormone, leading to weight gain, particularly around the abdomen. A 2022 Journal of the American College of Cardiology study found that after 21 days of restricted sleep, participants’ visceral fat increased by 11%, though total body fat didn’t rise. Women are 58% more likely to experience insomnia, partly due to hormonal shifts, and a study of 7,270 postmenopausal women showed that under five hours of sleep per night was linked to higher abdominal obesity. “Getting eight hours can help reduce belly fat,” says Dr. Elise Dallas. To improve sleep quality, avoid alcohol, sugary foods, and screens before bed.

Cut down on your stress levels

Ever wonder why your stomach feels bloated like a football when you’re on a deadline? Stress releases cortisol, which promotes visceral fat storage and triggers “fight-or-flight” mode, diverting resources from digestion and often causing IBS-related bloating. “Muscle movement slows along the gut, and enzyme secretion stops, leading to bloating,” explains nutritionist Laura Southern. Research shows that cognitive behavioral therapy and mindfulness can ease IBS-related bloating, while Dr. Elise Dallas recommends stress-reduction techniques like yoga or meditation.

Get your testosterone levels tested

If you experience symptoms of testosterone deficiency, like fatigue, low libido, and belly fat, you may be prescribed testosterone replacement therapy (TRT) as a supplement, patch, cream, or injection. Some evidence suggests TRT aids weight loss; a BMC Medicine trial of 82 men showed that those using TRT on a low-calorie diet lost more fat than those on the diet alone.

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