Older men get big bellies due to a mix of hormonal changes (like dropping testosterone), slower metabolism, muscle loss, lifestyle factors (diet, inactivity, stress, alcohol), genetics, and aging-related stem cell changes that increase abdominal fat storage, shifting fat from other areas to the midsection as the body ages.
Functional reasons for a distended abdomen tend to involve digestive problems that cause gas and/or digestive contents to accumulate. Causes might include: Gas from functional indigestion, food intolerances or irritable bowel syndrome (IBS). Constipation causing a build-up of feces and back-up of digestive contents.
Here are some reasons men tend to carry a few extra pounds in their belly. Belly fat and low testosterone are known to be linked with each other. As many men age their testosterone levels tend to decrease and they tend to gain more belly fat.
8 Ways to Lose Belly Fat and Live a Healthier Life
People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat. Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active.
Due to their tendency of accumulating abdominal visceral fat (Grauer et al., 1984), men are more likely to develop an apple-shaped body. The excessive accumulation of abdominal visceral fat is also known as android obesity.
Get active.
For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.
Before you start worrying too much, it is possible to lose belly fat — even after 65. Healthy eating is always a smart strategy, but consistent activity is also crucial to get rid of it.
The evidence: Though some animal studies support the idea, I could find no compelling evidence from human studies that drinking extra water helps burn fat as a means to lose excess weight.
Reducing belly fat
You need to limit your calories and eat a healthy meal plan that includes vegetables, fruits, whole grains, beans, nuts, lean meats, poultry, and fish. It's also important to get regular exercise.
Here are 10 common foods that may be contributing to chronic inflammation and belly fat.
The only way to lose fat around your middle is to lose overall fat from your body. You can do this by being more active and eating healthy foods. The reason you lose fat when you move more and eat less energy (calories) is because your body uses up more calories than it has creating what's called a 'calorie deficit'.
A diabetic belly refers to the accumulation of fat around the abdomen, often leading to a rounder or more protruding stomach. This isn't just about weight gain—it's closely linked to how diabetes affects your metabolism and fat storage.
Top five recommendations for battling belly fat and burning calories
Signs and Symptoms of Stomach Cancer
Women tend to have more subcutaneous fat. This means that there is a layer of fat just under the skin which is distributed through much of the body. Men tend to have less of this layer of subcutaneous fat and instead their fat cells tend to accumulate more in the abdomen.
Does warm water aid in weight loss? Yes, one of the least known warm water benefits is that it also aids in increasing metabolism and burning fat more efficiently.
Symptoms of dehydration in adults and children include:
Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Kelly's weight loss appeared fast because she addressed underlying metabolic issues with medical support while keeping habits simple. Many celebrities rely on extreme diets; Kelly focused on consistency, walking, and protein, which created visible change without rebound.
6 Foods and Drinks to Avoid If You Want to Lose Belly Fat
The best exercises to lose belly fat before bed include planks, leg raises, bicycle crunches, Russian twists, glute bridges, side planks, and reverse crunches. These exercises are designed to be gentle yet effective, targeting your core muscles without interfering with your sleep.