Men in their 40s, 50s and 60s may find themselves developing belly fat they haven't had previously. Contributing factors include a poor diet, drinking too much alcohol, a lack of exercise, and a change in hormones.
However according to a medical herbalist, who has a holistic approach to illness and helps to treat the underlying cause of disease, men in their middle-age do not have to accept their weight gain. In fact, it's possible for them to torch stubborn belly fat by developing a few healthy habits, including walking more.
Medical herbalist Siobhan Carroll told GB News: "Pressure of work or a busy family life can reduce the amount of time you have to exercise. This reduces energy expenditure, usually without any accompanying reduction in food intake.
"Small but sustainable amounts of exercise, for example, a daily 10-minute walk, will have a surprisingly positive effect."
Middle-aged men can banish belly fat without dieting if they stick to a daily habit
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Exercise is particularly important for men who aren't always getting enough sleep. The expert explained that when we get less sleep we're likely to consume more calories, so a quick walking workout will "offset the additional intake that can feel necessary when sleep is short".
Siobhan continued: "On that note, prioritize good sleep. Research has shown that even an hour’s sleep loss will increase the number of calories consumed the next day.
"Sleep deprivation drives intake of refined, sugary carbohydrates and fatty foods, and the low levels of nutrients available from these ensures that appetite is not sated - you continue to feel hungry for more.
"Getting better quality sleep is encouraged by following a regular routine, going to bed and waking up at around the same time each day."
The expert also advised that middle-aged men "consider their water intake". She said that it's easy to lose track of the amount of water you're drinking throughout the day, especially if you're reaching for coffee and wine.
"But fluid retention can account for some unwanted pudginess," she said, "whilst also being bad for your blood pressure by stressing your kidneys".
As for diet, the expert advised against consuming caffeine and alcohol in the evenings.
She also recommended eating a "light, early dinner". According to a study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, eating a late dinner is associated with weight gain and high blood sugar levels.
As for why men in their 40s, 50s and 60s often experience weight gain around their bellies, the experts at Dr Vegan said that the main reason for the "middle-aged spread" in men, is that as testosterone levels drop with age, men can experience oestrogen dominance. This means that some of the functions that rely on testosterone, such as maintaining muscle mass, start to decline.
"Testosterone also helps with the way men deal with stress and balance their blood sugars, so when testosterone levels are lowered, fat gain is easier," the experts explained.
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'Small but sustainable amounts of exercise, for example, a daily 10-minute walk, will have a surprisingly positive effect'
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Another expert agreed that walking may be the solution to losing fat for good.
Another group that may experience weight gain is women in their 40s and 50s as they go through menopause.
However according to an expert, this can be managed with a diet tweak. Indeed, women going through menopause can torch fat by avoiding a carbohydrate.
