Abdominal fat in men: how to lose it?

The distribution of adipose tissue in the body is heterogeneous, mainly localised in the subcutaneous tissue and the abdominal cavity. This anatomical distribution is influenced by hormonal and genetic factors, while external factors such as age, physical activity, socio-economic status and dietary habits also play a role.

Abdominal fat is not uniform: it is divided into several types of deposits. Firstly, there is the fat located just beneath the skin, known as subcutaneous fat. This is visible and lies closer to the surface.

Deeper down is visceral fat, located around the organs in the abdomen. This fat is less visible, but it plays a specific role in the body’s functioning.

In summary, belly fat comprises both a superficial layer, beneath the skin, and a deeper layer, around the organs.

In men, fat distribution follows a different pattern to that in women. For the same amount of body fat, men tend to store more abdominal fat, particularly in the form of visceral fat, which is located deep within the body. This difference can be explained largely by hormonal and metabolic causes specific to abdominal fat in men.

Several mechanisms account for this difference:

• Higher activity of lipoprotein lipase (LPL) in the abdominal region, which promotes fat storage

• A tendency for fat to accumulate in the abdomen rather than in the lower body

• A different hormonal distribution, influencing where fat is stored.

Conversely, in women:

• Fat is stored more in the thighs and buttocks

• This distribution is due to a greater number of fat cells in these areas.

These differences in fat distribution explain why the loss of abdominal fat may appear to be a more gradual process in men, requiring a comprehensive and consistent approach.

Hormonal changes that affect fat storage

As we age, the production of testosterone gradually decreases. This hormone plays a key role in fat metabolism, particularly in the abdominal area. A decline in testosterone levels can promote fat storage in this area.

More specifically, testosterone acts on several mechanisms:

• It stimulates the breakdown of fat (lipolysis)

• It reduces the activity of LPL, an enzyme involved in fat storage

• These effects appear to be particularly pronounced in the abdominal region.

Studies in men [3; 8] thus show an increase in abdominal fat with age, in parallel with this hormonal decline. A six-week study [3] also observed:

• A reduction in abdominal LPL activity

• An increase in the lipolytic response

• A reduction in the waist-to-hip ratio in the majority of participants.

These findings suggest that hormonal balance directly influences fat distribution, which may explain the more gradual changes in the abdominal area over time.

Lifestyle habits that change over time

Lifestyle is a key factor. Less regular physical activity, richer meals or meals eaten out, as well as a hectic daily routine, can upset the balance between energy intake and expenditure. Gradually, this imbalance leads to fat accumulation, particularly around the abdomen.

The role of stress and unplanned snacking

Chronic stress also influences eating behaviour. It can be accompanied by cravings for snacks or a preference for higher-calorie foods. When these habits become established over time, they contribute to gradual weight gain and a localised accumulation of abdominal fat. Losing belly fat in men can therefore be directly linked to how they manage stress.

A specific type of fat, sometimes present even without excess weight

Abdominal fat in men is often of the visceral type, i.e. located deep within the body around the organs. It can develop even in people whose weight remains stable. This characteristic highlights the importance of a holistic approach, centred on a balanced lifestyle and natural solutions tailored to each individual.

1. Absorption of fats and sugars

Organic Fat Blocker – 90 capsules – Food supplement

Its formula, based on organic Nopal, which is naturally rich in fibre, helps to limit the absorption of fats and sugars during meals. The fibre in Nopal binds to fats in the digestive system, which are then naturally eliminated by the body. This mechanism helps to reduce calorie intake and support weight management, while promoting a feeling of fullness.

Recommended use: take 2 to 3 capsules immediately after main meals, with a large glass of water. Do not exceed 6 capsules per day.

Keep out of the reach of children. For adult use only. Not a substitute for a varied diet and a balanced lifestyle. Follow the recommended dosage. Not recommended for pregnant or breastfeeding women. Seek advice from a healthcare professional if you have diabetes.

Discover the Organic Fat Blocker – 90 capsules – Food supplement

2. Blood sugar balance

Glucose Control – 60 capsules – Food supplement

This formula combines Ceylon cinnamon extract with the patented Reducose® white mulberry extract, recognised for helping to maintain normal blood sugar levels. By limiting the absorption of sugars and curbing glucose spikes after meals, it contributes to metabolic balance, helps reduce sugar cravings and supports weight management.

Recommended use: take 2 capsules a day, just before a meal, with a glass of water.

For adults only. Not a substitute for a varied diet and a balanced lifestyle. Follow the recommended dosage. Not recommended for pregnant or breastfeeding women, or in cases of known allergies (particularly due to the risk of cross-allergy with Peruvian balsam). Seek advice from a healthcare professional if you are taking anti-diabetic medication. Keep out of the reach of children.

Discover Glucose Contrôle – 60 capsules – Food supplement

3. Metabolism & drainage

Fat Burner & Detox – 120 g – Food supplement

This food supplement combines two patented active ingredients, Sinetrol® and Cactinea™, along with a green tea extract rich in polyphenols. This synergy works to both burn fat and eliminate excess water. It thus helps to boost energy expenditure, promote drainage and support weight loss as part of a healthy lifestyle.

Recommended use: dilute 2 measuring spoons (4 g) in 1 to 1.5 litres of water and drink throughout the day, preferably in the morning.

For adults only. Not a substitute for a varied diet and a balanced lifestyle. Follow the recommended dosage. Do not consume on an empty stomach or in combination with other products containing green tea. Not recommended for pregnant or breastfeeding women, or in cases of ulcers, heart conditions or hyperthyroidism. Seek advice from a healthcare professional if you are taking medication. Keep out of the reach of children.

Discover the Fat Burner & Detox – 120 g – Food supplement

That extra touch

Slimming Massage Oil

Apply once or twice a day, massaging into the affected areas (tummy, thighs, hips). Use firm, circular movements to stimulate microcirculation and promote drainage. This blend, containing 10 per cent essential oils – including grapefruit, cedarwood and sea fennel – complements the massage to improve the appearance of the skin and support tissue tone.

Do not use on children or on pregnant or breastfeeding women. Do not apply to irritated or broken skin, or to mucous membranes. Avoid contact with the eyes. In case of contact, rinse thoroughly with clean water.

Discover the Slimming Massage Oil

Step 1: Take up regular, all-round physical activity

Losing belly fat for men relies first and foremost on overall energy expenditure. The body does not draw energy from a single targeted area: it gradually slims down as a whole. Establishing a regular exercise routine therefore helps to support balanced weight loss, including in the tummy area.

Step 2: Combine cardio and strength training

To maximise results, combine cardiovascular exercises (brisk walking, running, cycling) with strength training. Cardio boosts energy expenditure during exercise, while strength training builds muscle mass. Greater muscle mass supports the metabolism, which contributes to higher energy expenditure, even at rest.

Step 3: Understand the limitations of targeted exercises

Focusing solely on abdominal exercises does not specifically reduce fat around the stomach. The body functions as a whole: localised exercises strengthen the muscles, but do not directly target belly fat loss in men.

Step 4: Incorporate abdominal exercises into a comprehensive weight-loss approach

Abdominal exercises are still beneficial for toning the core and improving posture. When incorporated into a comprehensive routine, they contribute to a more balanced figure, but they are no substitute for a holistic approach combining regular physical activity with a balanced lifestyle.

Step 5: Support your efforts with a healthy lifestyle

Physical activity yields lasting results when it forms part of a balanced lifestyle, including a suitable diet and consistent daily habits. Complementary natural solutions can also support this approach, particularly when it comes to skincare and overall well-being.

As well as setting up a training programme, we recommend adopting a balanced lifestyle on a daily basis to achieve long-term results and avoid the yo-yo effect. Here is a list of best practices to follow for lasting change:

A balanced diet to support abdominal fat loss

Adopting a varied and nutrient-rich diet is key to losing belly fat for men. Prioritise fruit, vegetables, high-quality protein, pulses and wholegrains, while limiting added sugars, alcohol and saturated fats. This balance helps to support the body’s natural functioning in the long term.

Managing portion sizes better on a daily basis

Being mindful of the quantities consumed helps to avoid overeating without causing frustration. Taking the time to eat, while staying in tune with how you feel, promotes better natural regulation of satiety.

Reducing stress to limit abdominal fat accumulation

Stress can influence the accumulation of abdominal fat, particularly by altering certain eating behaviours. Incorporating practices such as mindful breathing, yoga or taking breaks can help achieve a better overall balance.

Quality sleep to support natural balance

Adequate rest plays a key role in regulating hunger and satiety signals. Restful nights therefore help to maintain more stable eating habits.

Adequate hydration throughout the day

Drinking water regularly helps the body to function properly. Adequate hydration can also help you better distinguish between feelings of hunger and thirst, and make it easier to achieve your goal of losing belly fat.

Limiting ultra-processed foods

Reducing your intake of foods high in added sugars and lower-quality fats helps you better control your calorie intake, while prioritising more whole and natural ingredients.

Adopting a gradual and consistent approach

Consistency remains essential for achieving lasting results when it comes to losing belly fat in men. Establishing simple habits tailored to your own pace encourages gradual progress, rather than relying on quick-fix approaches that are difficult to sustain over time.

The solutions suggested for men to lose belly fat form part of a holistic approach and are not a substitute for a balanced diet or regular physical activity. Food supplements are intended for adults only and must be taken in accordance with the recommended dosages. They are not recommended for pregnant or breastfeeding women, nor in certain specific circumstances (such as when taking medication or suffering from metabolic disorders), in which case professional advice is recommended.

With regard to skincare, avoid applying products to irritated or broken skin, and avoid contact with the eyes. Finally, all products must be kept out of the reach of children.

Losing belly fat for men is, above all, about finding balance and consistency. Rather than seeking quick results, focus on gradual changes that fit in with your lifestyle. Combining a varied diet, suitable physical activity and targeted natural solutions will help you make this transition smoothly.

Everyone’s journey is unique: listen to your body, your feelings and your needs. Consistency, even with small changes, remains one of the most effective ways to achieve lasting results and maintain this balance over time.

Gipsy graduated from ESJ Paris and spent 10 years working in general and women’s magazines before specialising in health and wellbeing. Now a certified Yin Yoga teacher, she combines her passion for writing with her love of yoga. Through her articles, she aims to share simple, practical habits that support wellbeing and encourage a more mindful approach to everyday life.