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In this video, you'll discover the 6 core foundations of weight loss for men that will help you lose weight and keep it off. So say goodbye to trendy diets or quick fix procedures that don't last because it's all about the fundamentals.

#1 The Importance of Sleep (1:06)

As a man over 50, if you’re not getting at least 6-7 hours of quality sleep each night, you’re fighting an uphill battle with weight loss. Because poor sleep habits make our body extremely resistant to losing weight. If you're in a sleep-deprived state, your body begins to burn off muscle tissue instead of fat, further decreasing your metabolism and results. Hello, flabby gumby.

#2 Getting a Schedule Based Meal Plan (2:23)

When it comes to weight loss nutrition for men over 50, there are way too many plans offering you a one size fits all, restrictive diet approach. Because, we want long-term sustainable results, and anybody on a strict diet is counting the days until they can get off of it.

That last idea is why we emphasize a more inclusive meal plan for weight loss. It doesn’t force you to eliminate all carbs or all fats, and just as important, it offers different timing schedules to fit your daily routine.

Sound like a breath of fresh air? Get your free 1-day plan here:

#3 Hydration is Key (6:32)

Remember that old saying ‘drink eight 8oz glasses of water each day’. Well, while that’s a good start, your optimal water target for weight loss is MUCH higher than that. Your actual target is your body weight in lbs/2 + 32 oz (1lb=0.45kg). So for a 200lb man, (200/2 +32), the daily target is 132 oz (1 gallon is around 126 oz). Yes that’s a lot of water, and yes you’re going to be hitting the bathroom frequently, but the benefits are well worth it.

Recommended video: Water for Weight Loss (7:00)

#4 Do 30 Minutes of Daily Activity (8:18)

We're not talking about formal workouts here. We're talking about roughly 30 mins of light jogging, cycling, playing with your kids, or even walking. Committing to a consistent routine of daily activity triggers your brain to stop sending constant hunger cues.

The easiest place to start working this into your daily routine is to have a step counter and shoot for around 7,000-10,000 steps each day. Because the 30 minutes doesn't have to be done all at once. As long as you're getting it throughout the day, you'll reap the benefits.

#5 Weight Loss Workouts – Metabolic Resistance Training (10:13)

When talking about the best workouts for weight loss, we want to combine 2 different workouts into one. The first one is strength training and the second is high-intensity cardio. We want strength training to boost our metabolism by building muscle, and we want high-intensity cardio for accelerated fat burning.

And the best part about these workouts is that they only take around 25-40 mins to burn fat and boost your metabolism for up to 24 hours afterwards.

This Free 24 Minute Workout is what you need for weight loss:

#6 Use Smart Weight Loss Supplements (12:53)

Whenever we talk about weight loss for men over 50, we always address supplements last because they’re ‘supplemental.’ You’ll see much better results from everything else we discussed in this video and most aren't worth the price tag. That being said, we do recommend including certain supplements in your weight loss routine that'll improve your body’s overall function & health.

Our top recommendations for men:
– High-quality multivitamin
– Fish Oil (Omega 3 fatty acids)
– Probiotics

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

    39 replies to "The 6 Foundations for Men Over 50 to Lose Belly Fat"

    • Chocolate Harambe

      Great video, very informative! Thank you very much. Will definitely be trying some of these out!

      • wsymphony

        Good luck!

      • Vince Bowman

        So will I.

    • James Fallon

      This is very useful and exactly the kind of thing I needed to find, great video!

    • Ste Ven

      For my dad’s 55th birthday I gave him a bunch of stuff you’ve recommended (a meal plan, supplements, exercise instructions and equipment), and had him watch a some of your videos. He’s been doing great and really enjoying it, I’ve never seen him healthier and in better shape! Thanks a lot for your help.

      • Fit Father Project - Fitness For Busy Fathers

        That’s so great to hear! We want to help Dads all around the world live healthier. If he’s interested in joining the FFP Brotherhood, send him the link below:
        -The FFP Training Staff

    • Melissa Dee

      This is fantastic weight loss advice! Thanks for posting.

    • Nicole Martin

      Wow this video is jam-packed with great tips! My dad is in his 60s and he’s been struggling for a while to lose weight – especially the belly bulge. He isn’t doing any of the right things Dr. Balduzzi covered in this video, so I’m going to show this to him. Thanks for the great info!

    • Lam Par

      Great information for all those over 50 years old men out there who want to lose their belly fat while stay healthy at the same time. Thank a lot, Doc… !

    • md Monowar

      Very informative and useful video. There is no doubt your suggestion is really effective to lose bally fat for men over 50 years old. Thanks for your valuable suggestion.

    • Gordon Overkill

      Interesting video! I am actually almost at the goal of my personal weight-loss project. Dropped from 95 to 85 kilos during the last two years with regular exercising but pretty bad eating, so I finally plateaued at that 85 kilo mark. So 3 months ago I made the decision to finally go serious about getting back to a really fit level. I kept up the exercise (Monday to Friday 45-60 minutes, HIIT or strength training on every other day and lighter cardio in between, plus half an hour of stretching/flexibility/yoga at the weekend.), but for the first time in my life I started really tracking my weight and calories, arranged with my wife to change our dinner in a healthier way, reduced meat by alot (just once meat and once fish per week now), increased vegetables and salat. I aimed at round about 500 calories deficit per day with one cheat day per week, which actually worked really well for me. Dropped from 85 to 77/78 kilos during the last three months. I will keep this up round about till the end of January. Already got a pretty flat belly and just wanna get rid of a little more extra-fat. Already looking forward to that point, because than I will check if I will be able to build up some more quality mass 🙂
      Anyways, I checked this channel mainly to optimize my current routine and I definitely got some valuable hints. For example I didn’t know that sleep was actually that important. I work 9-10 hours a day and hardly ever sleep more than 6 hours. Even at the weekends I tend to wake up after 6 hours just because I got so used to it. Gonna try to get one more hour in in the future, though it’s gonna be quite a challenge to change my rhythm 🙂 Also I will definitely try to put more emphasis on good hydration. I drink alot of water during my workouts. but I am pretty sloppy about drinking through the rest of the day. Gonna give it a try with the three glasses of water in the morning. Talking about morning, it seems especially my breakfast is still far from optimal, too. I just eat a slice of full grain bread with cheese before work and a borek stick with spinach or some simmilar snack at noon. I guess the supplement hints are not that important for me anymore, since I am almost done with the weight-drop, right?
      I applied some of the other mentioned points intuitively, for example I always walk to work and back (roughly 50 minutes walking per day) and don’t use the elevator, so my dayly activity should be fine.
      However, thanks alot for the good, educational content and good luck to everybody on their paths to a healthy life! Aaaaaaaand marry Christmas 😀

      • Fit Father Project - Fitness For Busy Fathers

        Hi Gordon! We’re so happy you found the Fit Father Project YouTube Channel. Great job on your weight loss journey thus far. 🙂 Even post weight loss there are still a handful of supplements that it is recommended that you take. Click the link below for the supplement video explained by Dr. A.
        Here at the FFP we have a muscle building program that would be perfect for you now that you’ve lost the excess weight. Old School Muscle combines time-tested strength training principles and cutting edge science to give you fast results. Check out OSM here:
        -The FFP Training Staff

      • H Mays


    • Kenny James

      Amazing video! I knew about the sleep, the other 5 is where I need to concentrate on. Subscribed! Thanks for all your work Dr.

      • Vince Bowman

        Do you have a problem with weight loss?

    • Aviation Freak

      I love this channel. I was 354 pounds a little over a year ago and now im down 224 pounds with 40 more to go. I plan on getting a fit fathers shirt in the near future. Thanks for all the great info.

      • Salamander Z

        Wow, that’s awesome, u gave me motivation, I went from 255 down to 228 with my goal to get to 200lbs but I’ve lost motivation. That’s man 🤩💪

      • Thomas Clayton

        Congratulations Aviation. You’re a real inspiration for me brother. I’m 53yrs old 6ft3inches tall, I’m 321 lbs and I want to get down to 225 lbs.

      • Davion White

        @bob wilson q

      • ford nut

        What youre diet consist of

      • budsodalsky

        You must be less than 50 years old. I bet.

    • DreamRider

      63 here and recent subscriber – Thank you for outlining a default plan, very nice explanations especially in the morning, drinking water to re-hydrate is REALLY important and satisfying. You mentioned adding a pinch of trace minerals, Himalayan Sea Salt – Great idea. In MY experience, obviously others will have different results, I’ve removed the mid-afternoon snack and just continue to drink water. There are inexpensive water additives that give the water flavor that don’t have any calories to speak of so when it comes to dinner “portion control” is essential. eat small bite and don’t gorge. My wide used to say, it takes her an hour to cook and takes me 5 minutes to eat it. Slow down.

      Again, in my experience, I stop drinking water 1 hour before bed. My bladder seems to be the size of a nickel these days so getting up to pee at midnight and again at 5 certainly used to interrupt my sleep. See your # 1.

      Also, I’ve incorporated 5 grams (1 small scoop comes with the container) Ultra-Pure Micronized Creatine Powder each day.  Although, Creatine can retain a SMALL amount of water, the benefits for me seem to be measurable in the amount of muscle energy that I have.

      Again, THANK you for this video. Keep up the GREAT work.

      • Ian of Liverpool

        That pink salt is just a expensive gimmick it has no benefits above that of ordinary salt but the pretty colour.


      Thank you very much it was very informative and pretty much what I really knew it already but it was great to look at it as a confirmation I have done this before twice and now I am going to do it a 3rd time this is the heaviest I’ve ever been 251 pounds I have a lotta muscle on me so if I get down to 200 that would be perfect leaving myself 5 months to do this if I can do it in for that would be great thank you so much for the video

    • Hershey's Dad

      This is something I can definitely follow. I already take all the supplements mentioned except for the probiotic. I will follow the MRT exercise program and will incorporate that with 30 additional minutes of cardio. I’m 6′ 240 and want to get down to 210. Thank you for the video and I subscribed!

    • Shoobbie C

      Wow! This is super valuable info for someone like me who’s 55 and growing a belly.

      • Thomas Donahue

        Hey my friend, I also worked in healthcare for nearly thirty years as a critical care registered nurse and as a respiratory therapist and have been an athlete and fitness Enthusiast for years, both my children participated athletically at the very highest levels, just to let you know it’s called evidence-based practice and these Fitness gurus on YouTube hang their hat on one small study just as Prosperity preachers hang their hats on one verse located in a bible, they do this for money, my best educated guess is that this Channel makes at least $15,000 a month in ad Revenue, please don’t get over technical with this, but it really is as simple as a diet, exercise, and rest, in that order, and then of course your own genetics play a major role in your overall well-being, I’m 60 years old and can tell you that with proper nutrition, and bodyweight exercises you can look very impressive at any age, no secrets or magic bullet, just a healthy low calorie diet and moderate exercise, the lower calorie diet and the higher the intensity of your exercise regimen the faster you’ll see results. If you don’t believe me I’ll send you pictures of myself, I am 60 years old now. These supposed Fitness gurus on YouTube do this for the money and some make quite a lot of money doing it, capitalism, got to love it, only in America, and yes I worked a career in healthcare, know alot about health and fitness and Im also a US Naval veteran, just letting you know that in case you don’t like my comments about capitalism in this country.

    • George Groen

      Trying to follow your advice at 66 now for 5 months down 42 pound and see definition again. Tons of water cut the majority of junk food walk ,row, some weights and that stretchy flexy thing . Now to maintain for a couple of months with half the workouts then go at it again

      • Nate Morehouse

        Stretchy-Flexy is the correct technical term.

    • Cafe` Skype

      A very clear and educational presentation! Major Props. A helpful sales pitch (unlike most who lead you nowhere). Very good presenter – even for a pretty trim sexagenarian bachelor!

    • Shaikha ali

      This is a really helpful video for my father who is 60. He’s going through some over-weight issues, and he really wants to stay fit. This is really helpful for him. Thank you!

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome Brother 👍🏼

    • Anthony since 1969

      Thank you. I ready to do this. I’m 51 and gained 20 pandemic pounds. I’m 5’8 and 190lbs. The hardest thing is stay on track and not eat after 7pm. It will take longer to loss any weight the older you get.
      I have a busy life and eat conveniently and that’s my biggest problem. It’s a lifestyle change.

      • Fit Father Project - Fitness For Busy Fathers

        Hi Anthony, check out our program. It may be the solution you’re looking for: 👍

      • gray intheuk

        Hello Anthony, I’m looking to be healthier and not so heavy and I also suffered weight gain in the pandemic. However, I’m on a budget with a family and have too many costs so cannot afford expensive plans.
        Please may I ask if is this very expensive, I guess you sign up for some sort of plan with a fee attached?
        From this video, it looks good but thought I’d ask as you have done this for real.
        Hope you don’t mind me asking.
        Best Gray.

    • Paulie Walnuts

      Just got some adjustable dumbbells. Really enjoying lifting again, even tho it’s very light at age 61. Can already feel my body thanking me. That and a daily round of 15-20 mins of yoga.

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend 😊

    • Biggles Harrumpher

      I have been doing 150 reps of dumbbell curls (7.5kg each) and arm raises each – 300 per day. Its been 2 weeks and my weight did not change much, so am now gradually reducing calories to find the level which starts me losing weight. Body shape is changing, though!

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend 😊

Comments are closed.