How to lose belly from 40 years old, when you are a man?
It is very common to observe in men, after 40 years, the appearance of abdominal overweight. The famous “brioche” of the forty-year-old is probably ready to smile, yet it can embody the beginnings of future health problems. Why do men aged 40 and over gain belly and above all, how to lose it?
Why do men aged 40 and over gain belly?
Decreased metabolism
The appearance of abdominal fat in men over 40 years of age is primarily due to metabolicslowdown. Indeed, thebasal metabolism, after stabilizing in adulthood, declines steadily. It is often in thefortiesthat we become aware of thisslowdown:muscle wastingis present, and fat mass takes precedence over lean mass. This translates physiologically into the appearance of subcutaneous fat, which is increasingly visible. It is easier to gain weight as we age.
Why the belly?
But why does subcutaneous fat accumulate in the belly, in humans? There are two main reasons for this phenomenon:
- The hormonal cause: The drop in testosterone production (the main male sex hormone), after 30 years, encourages the development of abdominal fat. In addition, the drop in growth hormone (GH) production accentuates the “big belly” phenomenon, because GH has lipolytic effects.
- The natural distribution of fat: the adipocytes of men are mainly concentrated in the upper body, where the fat cells of women are located at the level of the lower body (hips, thighs and buttocks). This is the reason why there is a clear morphological difference – so-called gynoid morphology (pear-shaped) of the premenopausal woman, so-called android morphology (apple-shaped) in men.
Other factors responsible for belly taking
Of course, metabolic slowdown is not the only factor explaining the appearance of abdominal fat. Lifestyle is the first responsible, namely the lack of physical activity and a diet too rich in lipids and sugar. Sport and a balanced diet are the two factors to maintain a correct basal metabolism, despite its “natural” slowdown. Also, adietary imbalance (excessive consumption of sugar, alcohol, saturated fats) associated with a sedentary lifestyle will cause an accumulation of fat in the belly, which can lead toabdominal obesity.
Why is it important for a man aged 40 and over to lose belly?
Difference between abdominal fat and visceral fat
First of all it seems good to make a clear distinction between subcutaneous abdominal fat and visceral fat.
Visceral fat , or deep abdominal fat, is caused by a sedentary lifestyle coupled with eating too much and too much sugar. This fat is deposited around the various organs of the abdomen (heart, digestive organs). It is now proven(1) that visceral fat is extremely harmful to health, because it is involved in many pathologies – Diabetes , dementia, stroke, cancer, coronary and vascular diseases… Why? Because it is highly vascularized, very dense in cells and hormone receptors, and therefore more physiologically active.
Subcutaneous abdominal fat corresponds to the fat stored by adipocytes in the event of a diet that is too rich in lipids and carbohydratestag. These are metabolized by the liver and transformed into fatty acids. The body will then use them for energy purposes and thermal protection. In the event of a surplus of fatty acids, the body will naturally make reserves. These energy stores are subcutaneous abdominal fat.
Lose belly to maintain health
- HasWaist circumference greater than 94 cm (against 80 in women)
- Blood pressure above 13/8.5 cmHg (or 130/85 mmHg)
- A blood sugar level above 1.10 g/l
- A blood triglyceride level above 1.50 g/l
- HDL (good cholesterol) less than 0.40 g/l (against 0.50 in women)
- An LDL (bad cholesterol) higher than 1.60 g/l
In the case of a proven metabolic syndrome, there is a good chance that the protruding belly is due to the presence of visceral fat . In which case it is imperative to lose belly , under penalty of developing severe pathologies.
What are the best ways to lose belly fat?
A sedentary lifestyle, the first enemy of men over 40
Abdominal obesity (whether visceral fat or subcutaneous fat) is due, among other things, toa lack of physical activity. The body works according to a balance: 100% of the food absorbed must be metabolized for nutrition purposes (micronutrients essential for the proper functioning of the body) and energy (calories). If daily calorie intake is higher than energy expenditure, weight gain is inevitable. Also, totag. , when you are a 40-year-old man, it is essential topractice regular sports activity.
Thus, sport will make it possible to:
- Burn caloriesand lose inches of waist circumference
- Maintain (or even increase) your basic metabolism
- Maintain muscle mass
- Reduce blood sugar and insulin resistance
- Lower your blood pressure
To lose belly fat, when you are a man over 40, it is important to combine Three Types of Physical Activity :
- Daily Physical Activity , made up of walking (travel on foot rather than by car, for example) and movement (housework, gardening, fun activities, etc.)
- An endurance sports activity, at the rate of 2 to 3 weekly sessions, of 45 minutes minimum – Running , cycling, swimming , rowing machine, Elliptical trainer …
- 30-minute fitness and/or bodybuilding sessions aimed at strengthening the abdominals and lower back, 2 to 3 times a week
Success is essentially based on consistencytag. There is no point in doing a longendurancesession once a month. Sports activity only has an impact on the body if it is practiced over time and regularly.
The balanced diet to lose belly
Certain foods and drinks strongly contribute to the appearance of abdominal fat: saturated fats ,Fastsugarsand alcohol should be consumed very occasionally. Their caloric density is high and their nutritional qualities poor.
Thus, it is essential, when you want to lose belly , to strongly limit :
- Industrial preparations and junk-food
- Salt and salty foods: cold cuts,Aperitif biscuits and crisps, Ready meals
- Sodas and sweet products (pastries, cakes, chocolate bars, spread, etc.)
- Certain cooking methods – barbecue, fried food, sauces
- The alcohol
- Fatty meats, butter, cream, aged cheeses
The bolus should contain more:
- Fruits and vegetables, with all meals
- Lean proteins, whether of animal origin (certain dairy products such as cottage cheese, white meat , Fish) or vegetable origin (legumes, chia, spirulina). Beware of the consumption of soy and derived products when you are a man, because this cereal is a natural phyto-oestrogen
- Mono- and polyunsaturated fats – avocado , seeds and oilseeds
- Low GI complex carbohydrates – vegetables, whole grain bread, wild rice, whole grain pasta, root vegetables
- Fiber , because men often don’t get enough of it
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.