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The abdominal section is often the target of fat accumulation, which makes many middle-aged men appear to have prominent bellies. But what exactly causes belly fat in men? Below, we explore the factors that collectively contribute to abdominal fat deposits, such as poor diet, lack of exercise, imbalance of gut bacteria, aging, genetics, and stress.
Overeating leads to too many calories being stored as fats in the form of triglycerides. These fats often position themselves in the abdominal area or around organs as hardened visceral fats(1), which are usually denser than other types of fat.
In addition, a diet consisting of high-sugar sources and processed foods may also disturb insulin production and use(2), leading to insulin resistance and even type 2 diabetes. As a result, excessive glucose or sugar may dwell in the bloodstream as the liver tries to speed up its storage process as fats.
Did You Know? Beer belly(3) often suggests that beer consumption does cause a bulging abdomen. According to research, drinking too much beer can increase waist circumference as beer contains extra calories, interrupts fat metabolism, and stimulates cravings.
Exercise and other physical activities burn calories, preventing them from being kept as fats. Therefore, inactivity or a sedentary lifestyle, in general, stirs you away from this benefit.
In contrast, lack of exercise promotes belly fat in men, considering the inadequate means to process the excess calories. On top of that, it also further decreases muscle mass and hormonal imbalance, which aggravate visceral fat accumulation.
Did You Know? The hallmark of sedentary life is sitting, for the most part, if not all day. Sitting triggers multiple chronic diseases and increases your risk of mortality. To protect your health, make sure to be more conscious about the amount of time you’re tied to your chair daily.
A healthy gut environment ensures good metabolism and may regulate appetite. Studies have shown that people with obesity have lesser gut bacteria diversity(4) than leaner individuals. As a result, they tend to have more visceral fats, including the abdomen.
An imbalance in gut microflora can also trigger chronic inflammation(5), which is linked to weight gain and insulin resistance. Plus, certain types of gut bacteria can extract more energy from food, prompting your body to absorb more calories. Hence, if you have more of these bacteria in your gut, your risk of gaining belly fat increases.
Pro tip: Eating foods that contain probiotics, like yogurt, kefir, sauerkraut, and kombucha can help balance gut microflora. Make sure to include these options when planning your meals.
It’s no surprise that most men with bigger bellies are often older adults. Aging causes a decline in a man’s metabolic rate and testosterone levels.
Testosterone is the primary hormone responsible for male features, among other functions, that impact muscle growth and fat distribution. Decreased testosterone(6) means less muscle mass and more fat stored in the abdomen. But while this is an inevitable pathway that comes with aging, it’s crucial to know that it can be preventable with the right management strategies.
Pro tip: Various health problems may occur with aging. However, you can choose to age gracefully by paying full attention to your diet, exercise, sunlight exposure, and sleep patterns. To help you further with handling common age-related issues, consider working closely with your doctor and taking a hormone aging profile for men.
Some people are genetically predisposed to store more fats in the belly, while others tend to have fat accumulation in the thighs or hips. If belly fat in men occurs predominantly in your family, chances are you’ll be prone to it, too.
Certain genes can influence appetite and satiety(7) in a way that some people tend to overeat or feel less satisfied after consuming a meal. As a result, these individuals are more prone to weight gain and excess abdominal fat. The same can be said with the number and size of fat cells. Some people have a higher number of fat cells as dictated by their genes.
Men under constant stress often experience a surge of cortisol, a type of hormone that keeps them in survival mode. It increases your cravings, specifically for sugary and fatty foods, to harbor more energy in case of a fight-or-flight response.
In addition, cortisol can also influence fat distribution. Studies suggest that a consistent increase in cortisol(8) can lead to more abdominal fat.
Constant stress also triggers unhealthy habits that contribute to the formation of belly fat in men. These behaviors include binge eating and getting into activities that promote a sedentary lifestyle, like sitting on the couch all day watching films.
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Visceral fat in the abdomen, especially among men, is a common concern. Not only does it affect your appearance, but it can also degrade your overall health and wellness. While it can be challenging to shed those extra pounds from belly fat, it’s not impossible. Below are some expert tips on achieving a leaner midsection.
Time to switch to healthier food alternatives if you aim to eliminate belly fat altogether. Remove processed foods, refined carbohydrates, high-fat snacks, and sugary beverages from your diet, and consume more lean proteins, healthy fats, and fiber.
Fasting is also an option to optimize fat-burning and caloric deficit. However, make sure to discuss this approach with your doctor or dietitian to maximize results and avoid drastic side effects.
Cardiovascular exercises like running and cycling can burn calories and increase fat loss overall. However, if you don’t add variation to your workout, it may take a long time to lose your belly fat.
That said, include strength training and high-intensity interval training (HIIT) in your workout routine. Squats, deadlifts, and bench presses maximize calorie expenditure.
Quality sleep can help you correct hormonal imbalances and regulate your appetite, both of which are known contributors to belly fat formation in men. To achieve the coveted seven to nine hours of restorative sleep nightly, stick to a bedtime schedule and minimize screen time before bed.
Likewise, set your room in a more conducive sleeping environment by setting a cooler temperature or playing low-frequency music if necessary. If you’re feeling anxious before bedtime, check out our guide on sleeping better with anxiety.
Stress management can help reduce belly fat as it minimizes the production of cortisol. Consider doing mindful meditation, breathing exercises, spending time with friends and family, and taking hobbies to relieve stress.
Stay hydrated by carrying a reusable water bottle with you and aim to drink at least 8-10 cups of water daily. Water aids in burning fat from food. Plus, it helps suppress appetite, allowing you to avoid binge eating.
Drinking less alcoholic beverages like beer increases your likelihood of shedding belly fat, as alcohol promotes fat accumulation. If you’re a daily drinker, it’s time to limit your intake. Get help if necessary as alcohol also causes other health problems that decreases your lifespan.
A waist circumference that goes beyond 40 inches is considered alarming, particularly to men. That said, it’s imperative to prevent belly fat expansion or eliminate visceral fat in the abdomen altogether to protect your health at a full scale. Create a feasible plan and keep yourself motivated by setting realistic goals and tracking your progress.
There is no one activity that can speed up the complete riddance of belly fat in men. Aerobic exercises help you lose abdominal fat, but they must be done consistently and with proper diet or meal planning. As with losing any type of fat, calorie deficit remains the most effective approach, which can be done by proportioning your meals and burning calories through activities.
Green tea, being the healthiest beverage, has antioxidants and compounds that may boost metabolism and burn belly fat. Consider drinking green tea once a day to improve your weight or fat loss tactics. On top of that, drinking water also helps regulate your appetite, which subsequently reduces your caloric intake.
Men tend to have more difficulties losing belly fat due to lifestyle and the higher levels of testosterone, which promotes muscle growth. As testosterone declines with age, muscle build begins to diminish and the risk of retaining visceral fat in the abdominal area increases. Add in activities that promote fat growth, such as regular alcohol drinking, eating processed and sugary foods, and lack of exercise, and it becomes twice as hard to shed belly fat.
Belly fat in men can be caused by a combination of behavioral and genetic factors. Understanding the degree to which these factors influence fat accumulation is crucial for managing and preventing belly fat. Adopting a healthy diet, staying active, managing stress, and being aware of genetic factors can help reduce belly fat and prioritize overall health. Getting guidance from healthcare professionals can also help substantially.
1 Nauli AM, Matin S. Why Do Men Accumulate Abdominal Visceral Fat? Front Physiol. 2019 Dec 5;10:1486. doi: 10.3389/fphys.2019.01486. PMID: 31866877; PMCID: PMC6906176.
2 von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM. A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in weight-stable overweight and obese adults. Eur J Nutr. 2017 Feb;56(1):431-443. doi: 10.1007/s00394-015-1108-6. Epub 2015 Nov 28. PMID: 26615402; PMCID: PMC5291812.
3 Schütze M, Schulz M, Steffen A, Bergmann MM, Kroke A, Lissner L, Boeing H. Beer consumption and the ‘beer belly’: scientific basis or common belief? Eur J Clin Nutr. 2009 Sep;63(9):1143-9. doi: 10.1038/ejcn.2009.39. Epub 2009 Jun 24. PMID: 19550430.
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5 Maciel-Fiuza MF, Muller GC, Campos DMS, do Socorro Silva Costa P, Peruzzo J, Bonamigo RR, Veit T, Vianna FSL. Role of gut microbiota in infectious and inflammatory diseases. Front Microbiol. 2023 Mar 27;14:1098386. doi: 10.3389/fmicb.2023.1098386. PMID: 37051522; PMCID: PMC10083300.
6 Ma H, Sun J, Wu X, Mao J, Han Q. Percent body fat was negatively correlated with Testosterone levels in male. PLoS One. 2024 Jan 3;19(1):e0294567. doi: 10.1371/journal.pone.0294567. PMID: 38170701; PMCID: PMC10763932.
7 Grimm ER, Steinle NI. Genetics of eating behavior: established and emerging concepts. Nutr Rev. 2011 Jan;69(1):52-60. doi: 10.1111/j.1753-4887.2010.00361.x. PMID: 21198635; PMCID: PMC3052625.
8 Kumar R, Rizvi MR, Saraswat S. Obesity and Stress: A Contingent Paralysis. Int J Prev Med. 2022 Jun 24;13:95. doi: 10.4103/ijpvm.IJPVM_427_20. PMID: 35958362; PMCID: PMC9362746.
