As men age, they often experience an increase in weight around the stomach area. This is typically due to a decrease in testosterone levels, poor dietary habits, excessive alcohol consumption, and insufficient exercise.

However, men can shed their belly fat by focusing on three types of food that keep you feeling full while supporting muscle growth. 

Nutritionist Rimas Geiga revealed that concentrating on three types of food could be the key to achieving a trimmer waistline.

He explained: “For middle-aged men, the metabolic slowdown is often accompanied by a decrease in testosterone levels, contributing to weight gain, especially around the midsection, and a decline in muscle mass.

“The cornerstone of addressing weight loss in this demographic lies in a combination of dietary modifications, physical activity, and lifestyle adjustments,” the expert told GB News. 

Men in this age group who are keen to lose excess weight around their midsection should adhere to a diet that prioritises three types of foods: high-quality proteins, foods rich in Omega-3 fatty acids, and high-fibre foods.

Rimas suggests that a diet conducive to weight loss for middle-aged men should “emphasise” high-quality proteins that “can support muscle maintenance and growth, vital for keeping metabolic rates higher”.

Foods such as eggs, milk, meat, fish and poultry are all examples of high-quality proteins. High-quality plant-sourced proteins include legumes, nuts and soy.

He also recommends foods rich in Omega-3 fatty acids, such as fish, and those high in fibre, as these can “aid in feeling fuller for longer periods and maintain healthy blood sugar levels”.

Nuts and seeds, including flaxseed, chia seeds and walnuts, along with fortified foods like certain brands of eggs, yoghurt, juices, milk and soy beverages, provide Omega-3 fatty acids. Vegetables, pulses and wholegrains are high in fibre.

The expert added: “Crucially, the reduction of caloric intake must be approached sensibly to avoid drastic measures that are unsustainable in the long term.”

Exercise is also key for middle-aged men aiming to lose weight. Rimas said: “Strength training becomes increasingly significant, not only for its metabolic benefits but also for its role in preventing osteoporosis and improving overall physical strength.

“Coupled with cardiovascular exercises, which aid in heart health and fat loss, a balanced routine can markedly influence weight management.”