How to Burn Belly Fat for Men and Keep it Off

Last Updated on July 2, 2021 by Martin

How to burn belly fat for men and keep it off

How to burn belly fat for men and keep it off after you have finished your diet?

Many will say that a weight loss diet for men isn’t different from a woman’s diet? But as a man and former personal trainer, I will say it is different for numerous reasons!

In fact, following a diet as a man that has been tailored to a woman? And you may end up gaining instead of losing weight overall!

Why You Should Go Your Own Way as a Man When You Want to Burn Belly Fat

First, you have more lean muscles than women you can use to accelerate your weight loss.

However, losing your lean muscles because of dieting and you may end up gaining weight.

Your lean muscle mass is an important key to success when you want to burn belly fat as a man.

Second, your calorie requirements as a man are higher than a woman’s. Going too low on your calorie intake will trigger a set of hunger hormones making it difficult to stick to your diet.

Third, protect your protein consumption. To maintain or even build lean muscles, you shouldn’t lower your intake of protein. You may even have to raise it to get your requirements covered.

Now that we have all this in place, let’s move one to burn some belly fat for men.

Be Careful with the Low-Calorie Diet When You Want to Burn Belly Fat for Men

A huge mistake many men are making when trying to lose weight is to do their spouse’s low-calorie diet blindly.

For sure, creating a calorie deficit is good when you want to lose weight, but you don’t want to lose too many proteins and start losing muscle mass.

Remember Fat Loss and Not Weight Loss

Many dieters make a huge mistake to focus too much on weight loss overall instead of fat loss overall.

When we men start to lose muscles, our metabolism will drop, and we will burn fewer calories.

It means it will get easier to start gaining weight again while we are on a diet or right after we have finished it.

As a result, we will end up in a vicious cycle where it becomes harder and harder to lose weight.

Create A Calorie Deficit Around 500 Calories Daily

Create a calorie deficit

It would help if you didn’t go too low on your calorie intake when creating a calorie deficit to lose weight.

I recommend you cut off five hundred calories that you take from your daily calorie requirements. It is around 2500 for the average man.

From here, you can burn extra calories by increasing your activity levels, including exercising and cardio.

• Also see How to Stop Eating Like a Pig

Keep Your Protein Intake Constant

It would be best if you kept your protein intake constant during your diet. In fact, if you exercise you should even increase a little.

When it comes to protein requirements for men, the general recommendation is 0.8 grams per kilo body weight or 0.3 grams per pound of bodyweight*. That is, if you are an average sedentary male.

When you work out, depending on how much you train, you should raise your protein intake to 1.2 grams per kilo or 0.55 grams per pound.

More protein in your diet may have an appetite suppressant effect that will help avoid too many carbs and fats.

Lower Your Intake of Carbs and Fats

While keeping your protein intake constant during your diet, you should decrease carbs and fats.


The general guideline when it comes to carbs is between 225 and 325 grams of carbs daily.

Make sure to avoid refined carbs such as sugars, candy, and white bread. Sometimes, just getting rid of these is enough to promote weight loss.


The general guideline is between 44 and 77 grams of fat based on a 2000 calorie diet regarding the intake of fats.

Here you must be careful with too much animal fat and get your daily fat intake covered from sources such as fish, vegetables like avocados, and nuts.

What About Popular Diets?

Besides a traditional low-calorie diet, there are also high-fat diets like keto or the Paleo diet.

Whether you want to do these types of diets is a personal preference. Just make sure they are not an excuse to consume fatty foods.

No matter what type of diet you are on, too many calories will make you gain weight.

• Also, check our article 33 Hack to Use If You Are Not Losing Weight Doing the Keto Diet

Build Lean Muscles and Strength

Men building lean muscles to lose belly fat

Never skip your leg workouts when building lean muscles and strength. Legs muscles are just as important as your upper body muscles.

Building lean muscles and strength is a man’s best friend when you want to burn fat and lose weight. On top of that, it will make you look a lot better as well.

You can either do a full-body workout routine 3 to 4 times a week. Or you can do a split routine where you train different body parts on different days.

The Full Body Workout Routine

The full-body routine is great if your time is limited or if you want to spend a little time as possible working out.

Here you can train 3 times a week, between 30 min to an hour. Make sure you use different exercises that train your whole body.

The Push, Pull, Legs Routine

One trendy way of doing a split routine is the push, pull, legs routine. Here you are doing push exercises to train your chest, shoulders, and triceps in one day. Pull exercises train your back, biceps, and abdominals. Finally, this three-day cycle ends with a leg day where you are training your legs.

After finishing your 3-day cycle, you take one or two days off for then to repeat the cycle.

Your choice of workout routine should not only depend on how much time you have available. It must also depend on how much you like going to the gym.

If you are not that happy about it, you can stick to a 30 min full-body routine 3 times a week minimum.


Personally, I write about these options because I love going to the gym working out in an older fashioned way.

But you can do cross fitness, circuit training, TRX, or other types of workouts as well. Most important is to do exercises that involve using your muscles.

Do Cardio After Lifting Weights

After doing a high-intensity workout is an enjoyable time to do 20 to 30 minutes of cardio on a treadmill or similar. Because your sugar and glycogen levels are depleted, it will be easier to burn some extra body fat.

At this point, you don’t have to push yourself too hard either to get a good fat burn.

Many guys are fatigued at this point after doing a weightlifting routine. To get some good cardiovascular results and burn some fat, keep a steady pace somewhere between a low to moderate level.

High-Interval Boosts

If you feel it boring to keep your cardio at a low or moderate level, you can do some high-level intervals where you give it all you got on the treadmill for a minute or two. After that, you take it easy for a few minutes preparing yourself for the next interval.

Intervals can be an effective way to burn fat and, at the same time, improve your cardiovascular system.

• Learn more about cardio vs. lifting weight at When is Best for Weight Loss? Cardio or Lifting Weights?

Daily Walks When You Want to Burn Belly Fat for Men

Walking to burn belly fat for men

Besides doing cardio in the gym, I also recommend you get started doing some daily walks.

Walking is a wonderful way to burn some extra fat without getting too tired trying. On top of that, walking requires a minimum recovery time, which means you can do it repeatedly.

Depending on how much time you have available, I recommend you do at least six thousand steps daily. If you have the time, I recommend you gradually increase your step count to at least 10.000 steps daily.

As a comparison, many fitness professionals and bodybuilders will walk up to 20 to 25.000 steps daily to get their fat level below 10%.

How Much Time Is Needed?

Walking at a steady pace will give you between 5000 and 7000 steps per hour. A half-hour of walking will get you to around 3.000 steps.

Then you can add the steps you are walking at work, in the supermarket, walking your dog, being at home, etc. It all adds up.

However, I recommend you walk concentrated for at least 30 minutes per day.

Burn Belly Fat for Men and Using Fat Burners

When you have your diet in place, have you set up an exercise routine and made some changes to your lifestyle?

You can consider if you want to use a fat burner to help you lose weight.

It isn’t a must-have. But many dieters do feel certain security to use a fat burner that can help them with their week spots.

It can be issues such as low energy levels, a slow fat burn, or some help to suppress your appetite.

PrimeShred to Help You Burn Belly Fat for Men

When picking a fat burner, choose specially made for men like the PrimeShred fat burner.

Here you are getting a fat burner that will help you burn fat, raise your energy levels, suppress your appetite.

At the same time, PrimeShred will make sure you are not losing any lean muscles. It is essential, so you don’t risk gaining weight after you have finished your diet.

Check out our PrimeShred review to learn a lot more about this fat burner for men.

You can also head over to their official website to learn more.

PrimeShred burn belly fat for men


Your Action Plan When It Comes to How to Burn Belly Fat for men

Here at the end of this article, let’s here at the end of this article how to burn belly for men set up an action plan, a to-do list of what you need to do next to get started.

Determine Your Daily Calorie Requirements

If you currently consume 3 or 4.000 calories daily, it is not enough just to cut 500 calories from your diet.

First, you will need to find your daily calorie requirements and then cut the 500 calories.

One way of doing this is to count the calories you consume for a week and divide it by 7.

You will need to check the number of calories your food contains by checking the ingredients list. Also, make sure to measure your foods, so you get the correct amounts.

I know this part of your diet sucks, but it will make you more aware of what you eat and will pay off eventually.

Get Started Walking

When you have your diet in place and cutting the five hundred calories, I recommend you to start walking nice and easy with 6.000 steps daily.

Check your weight after a week to see if you have lost any weight. If yes, then keep doing what you are doing.

If not, wait for another week, and if your weight hasn’t come down, you can either re-calculate your calorie intake or increase your daily walks with a thousand more steps.

Get Started Lifting Weights and Do Cardio in the Gym

After 2 to 4 weeks of dieting and walking, you can start lifting weights in a gym.

Start easy with a full-body workout three times weekly and complement with some cardio.

I don’t want you to get started lifting weights at the beginning of your diet because of a couple of reasons.

Your Motivation

Going all-in on your diet and exercising in the first week of your diet can kill your motivation because you are pushing too hard.

It is better to start slowly and get a few minor victories that can improve your motivation, making you ready to take the next step.

Muscle Building May Lead to a Weight Gain

Working out, building lean muscles may lead to a weight gain in the first couple of weeks. No worry, it is a good weight gain because it is in the form of lean muscles. Eventually, your weight will come down when you burn more fat.

But for many guys, it can be not very clear to see the weight go up instead of down when you are doing all this week.

If this is your first diet, you must know how many calories your body requires. It will make it easier to maintain weight after you have finished your diet.

Consider Supplements to Burn Belly Fat for Men

Finally, you can consider using a supplement like PrimeShred to help you burn belly fat faster. But remember, it is not a must-have and up to you.

Another supplement of supplement you can consider is a testosterone booster like TestoPrime. Raising your levels can be a terrific way to improve your muscle building and give you better results.

A common side effect of too much belly fat is a low sex drive, libido, and stamina. Here can a testosterone booster help as well.

• Finally, check our 10 best weight loss supplements for men

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