20 practical ways for men to lose belly fat

If you’ve noticed your belt notch creeping outwards or your shirt buttons working overtime, you’re not alone.

Belly fat raises more than eyebrows — it raises your risk of serious health problems like heart disease, insulin resistance, and high blood pressure. Carrying excess body fat, especially visceral belly fat that sits deep around your internal organs, is linked with higher body mass index scores and worse long-term outcomes [1]. Unlike subcutaneous fat (the softer layer just under the skin), too much visceral fat quietly ups your health risks.

So why do men in particular get stuck with stubborn abdominal fat?

Blame a mix of biology and behaviour. Men tend to store more fat in the upper body, especially around the gut, thanks to hormones and how the body stores fat. Add in a love of weekend beers, late-night kebabs, and a tendency to dodge the GP until something’s seriously wrong, and it’s no wonder abdominal obesity has become the norm. Research shows that as muscle mass decreases with age, the likelihood of gaining excess visceral fat only increases [2].

That’s the bad news. The good news? Getting rid of a gut isn’t about endless crunches or swearing off carbs forever. It’s about taking a holistic approach: combining aerobic exercise, strength training, a balanced diet, and lifestyle tweaks that help you lose weight and keep it off [3]. Think less “quick fix” and more of a healthy lifestyle that works for the long haul.

Here are 20 practical ways to reduce belly fat, improve your body composition, and get back to feeling like yourself again.

1. Lift heavy weights at least three times a week

When it comes to shifting belly fat, the weight room is your best mate. Strength training helps you gain muscle mass, which in turn boosts your metabolism and means your body burns more calories even while you’re watching the footy. Aim to train all the major muscle groups (not just biceps) and keep a regular exercise program going at least three times a week. More muscle, less gut.

2. Add short bursts of HIIT to torch stubborn belly fat

If you want to burn more fat, adding some high-intensity interval training (HIIT) into your week could help [3]. These short, sharp efforts rev up your metabolism, improving body composition and helping you shed excess fat. Just 20 minutes of sprint intervals or bike sprints can outdo an hour of plodding on the treadmill. Bonus: you’ll be less bored, and your abdominal muscles will thank you.

3. Eat fibre-rich foods to keep your appetite under control

A solid weight loss plan isn’t about starving yourself to lose weight; it’s about a healthy diet built on smart food choices. Adding plenty of fibre-rich foods (think oats, legumes, veggies) helps you stay full longer, reducing your overall calorie intake and supporting weight management [4].

4. Swap weekend beers for lower-calorie alternatives

The phrase “beer belly” didn’t earn its name for nothing. Too much alcohol, especially in liquid calories, encourages your body to store fat around your midsection. If you’re serious about losing belly fat, cut back on the pints and swap in lighter options — a spritz, a low-carb beer, or even sparkling water with lime. You don’t have to quit socialising, just rethink how often alcohol plays centre stage.

5. Eat a palm-sized portion of protein at every meal

Protein is the MVP of fat loss. It keeps you full, supports your abdominal muscles, and helps you gain muscle mass instead of losing it while dropping weight [5]. Aiming for a palm-sized serving at each meal (chicken, fish, eggs, beans)makes it easier to hit your daily targets without turning every meal into a maths lesson. Protein also fights off the muscle mass decreases that come with ageing, giving you a stronger base to burn belly fat.

6. Build meals around whole foods, not processed snacks

If your diet is full of refined grains, chips, and mystery meat pies, it’s no wonder you’re carrying excess belly fat. A balanced diet built on whole foods supports healthy weight management and helps reduce visceral fat mass [1]. Processed snacks are quick fixes, but they usually mean more kilojoules and fewer nutrients, which is the fast lane to abdominal obesity.

7. Cut back on late-night eating to support fat loss

Raiding the fridge at 11pm isn’t doing your waistline any favours. Late-night snacking adds extra fat because your body stores fat more easily when you’re inactive [6]. Eating earlier in the evening helps regulate appetite hormones, improves body composition, and makes it easier to stick to a weight loss plan. If you can’t kick the habit completely, at least swap ice cream for Greek yoghurt or fruit.

8. Keep your testosterone in check with regular exercise

For men, testosterone is a big player in whether you lose belly fat or store it. Low testosterone is linked with abdominal fat and insulin resistance, which increases risk factors for chronic disease [7]. Regular physical activity, especially resistance training and cardio exercise, helps maintain hormone balance. It’s not about chasing a six-pack; it’s about preventing the negative effects of too much visceral fat.

9. Sleep 7–9 hours a night to keep your metabolism firing

Skimping on sleep does more than make you cranky — it ramps up the stress hormone cortisol, which encourages your body to store fat around the gut [1]. Consistently hitting 7–9 hours keeps hunger hormones in check, helps regulate body weight, and supports better recovery from workouts. Poor sleep is also linked to sleep apnea, which is common in men carrying too much visceral fat. Prioritise rest like you would your training.

10. Manage stress before it turns into belly fat storage

When stress piles up, your body responds by pumping out cortisol, which can lead to abdominal obesity. Chronic stress not only affects mental health but can also raise blood pressure and contribute to metabolic syndrome — a cluster of conditions tied to serious health risks [8]. Stress management doesn’t have to mean yoga on a mountain top; it can be as simple as a walk, some deep breathing, or a chat with a mate.

11. Replace sugar-sweetened drinks with water or black coffee

Soft drinks, energy cans, and those “juice” bottles packed with added sugar are prime culprits behind excess body fat. They spike blood sugar, jack up your calorie intake, and make it harder to get rid of belly fat. Swapping to water, soda water, or black coffee keeps you hydrated without the extra kilojoules.

12. Track your waist measurement instead of just the scale

The scale only tells part of the story. A better marker of progress is your waist circumference, which reflects how much visceral belly fat you’re carrying. A shrinking waist, even if your body weight barely budges, means your body composition is improving [1]. Keep an eye on the tape measure alongside weight to get a real sense of fat loss.

13. Train your core with functional moves, not endless crunches

Sit-ups alone won’t magically burn belly fat. To strengthen your abdominal muscles and improve posture, focus on functional exercises — planks, deadlifts, and rotational moves. These recruit your entire body and help with overall fat loss, unlike crunches that only train the surface muscles. Pairing core work with strength training and aerobic exercise gives you the full package.

14. Add fatty fish to your weekly menu for protein and healthy fats

Salmon, sardines, and mackerel aren’t just tasty; they’re packed with omega-3s that reduce inflammation, support heart health, and may help reduce visceral fat. Plus, they deliver lean protein to maintain muscle mass during weight loss [9]. Aim for two serves a week to balance out the meat-heavy Aussie BBQ habit.

15. Support gut health with probiotic-rich foods or supplements

A healthy diet supports more than your waistline; it also feeds the good bacteria in your gut. Probiotic-rich foods like yoghurt, kefir, and kimchi can improve digestion, lower inflammation, and help you lose weight more effectively.

16. Experiment with intermittent fasting without losing muscle

Intermittent fasting can help reduce belly fat by giving your body longer windows without food, which encourages it to tap into stored energy. The key is not to starve yourself — make sure your eating window includes enough protein to gain muscle mass and prevent the muscle mass decreases that often happen with weight loss. Done right, fasting is a tool, not torture.

17. Move more during the day — stand, walk, and take the stairs

Formal workouts are great, but daily physical activity is just as important. Walking meetings, taking the stairs, or even standing while you’re on the phone all add up to burning more calories. This kind of low-level movement improves body composition over time and helps prevent your body from storing fat in the first place. Call it everyday cardio without the Lycra.

18. Use progressive overload to keep burning fat and building muscle

Your body adapts quickly. If you want to keep trimming abdominal fat and building strength, you need to regularly increase the challenge in your training. That could mean adding more weight, more reps, or more sets — a concept called progressive overload. It keeps your metabolism firing, supports muscle mass, and helps you avoid plateaus in fat loss.

19. Cook more at home to control calories and portions

Takeaway meals are convenient, but they’re often calorie bombs that contribute to excess visceral fat and a higher risk of chronic disease. Cooking at home gives you control over ingredients, portion sizes, and overall calorie intake. Plus, a home-cooked meal usually means more whole foods and fewer refined grains, which is key for healthy adults aiming to lose belly fat.

20. Build non-negotiable habits that make fat loss automatic

At the end of the day, the secret to losing abdominal fat isn’t magic — it’s consistency. Setting non-negotiable habits, like training three days a week or prepping healthy lunches, takes the decision-making out of it. Over time, these small wins snowball into a healthy lifestyle that helps you lose belly fat, improve body composition, and lower the risk factors tied to heart disease and metabolic syndrome.

The bottom line

Getting rid of a gut isn’t about chasing shortcuts or living on lettuce leaves. It’s about building a healthy lifestyle that helps you lose weight, keep it off, and cut down the health risks that too much belly fat raises. Whether it’s lifting heavy, cutting back on the booze, or swapping servo snacks for a healthy diet, every small change adds up.

Remember, excess body fat (especially visceral fat) isn’t just about looks; it affects your body mass index, your energy, and your long-term health. The goal isn’t perfection. It’s progress: taking consistent steps to rid of belly fat, build muscle mass, and improve overall body composition.

If you want extra support, Pilot’s Weight Reset Program is designed to help men tackle weight loss head-on. Combining medical treatments with ongoing lifestyle coaching gives you a clear plan for long-term success, not just quick fixes.

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