Belly fat in men: Why weight loss matters (2024)

FAQs

Why is it important to get rid of belly fat? ›

Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.

If you eat too much and exercise too little, you're likely to pack on excess pounds — including belly fat. Getting older plays a role too. As you age, you lose muscle — especially if you're not physically active.

The correct answer is that fat is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it's lost as urine or sweat. If you lose 10 pounds of fat, precisely 8.4 pounds comes out through your lungs and the remaining 1.6 pounds turns into water.

That hardness is due to an abundance of fat deep in the abdominal cavity around the internal organs, otherwise known as visceral fat. Men are particularly vulnerable to accumulating excess visceral fat, because genetically men are predisposed to storing excess fat in the midsection.

Excess belly fat can be dangerous because it surrounds internal organs and puts you at greater risk for developing several kinds of health problems, including heart disease, diabetes and liver problems.

The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle. For both men and women, the first fat you lose when you exercise is visceral fat.

Aging and Hormones Make a Fat Belly

As men age, they're more likely to develop big bellies. After age 40, the natural reduction in testosterone means excess calories are often stored as visceral fat. Aging also makes you naturally lose muscle mass. Muscle keeps your metabolism burning at a solid rate.

Studies show that consuming junk food and processed foods with synthetic additives are the leading cause of high belly fat and obesity. Additionally, foods rich in sugar and Omega 6 fatty acids, excessive drinking, smoking and a sedentary lifestyle are equally likely to cause high belly fat levels.

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

Crunches:

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Why is it so hard to lose belly fat? ›

The battle of the bulge. One reason belly fat is so hard to lose is that it's considered an “active fat.” Unlike some fatty tissue that simply sits “dormant,” belly fat releases hormones that can have an impact on your health — and your ability to lose weight, especially in the waist and abdomen areas.

A Hard Belly (excess visceral abdominal fat) is a telltale sign of a buildup of deep fat that may put your health at risk.

Endo belly is the colloquial term for abdominal distension caused by endometriosis. Unlike the short-term bloating that sometimes accompanies your period, endo belly is much more severe, triggering physical, mental, and emotional symptoms.

Is visceral fat hard to lose? Visceral fat is actually easier to lose than subcutaneous fat. This is because it metabolizes quicker and your body can get rid of it as sweat or pee. If you start regularly exercising and eating a healthy diet, you should start to see results in two to three months.

As levels of testosterone start to decrease naturally from about the age of 30 onwards this encourages the body to store fat – particularly around the belly, where it not only is it unwelcome from a looks standpoint but can increase the risk of heart disease and diabetes.

However, research has shown that the presence of visceral fat can interfere with testosterone production, further exacerbating the storage of fat in the belly. Excess abdominal fat not only reduces testosterone production, but is also associated with a rise in the female hormone estradiol in men.

If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases.

A few great sources include meat, fish, eggs, dairy, legumes and whey protein. Eating more protein may help you lose weight and visceral fat. Try eating more protein-rich foods to help reduce visceral fat.

B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.

How can a 60 year old man lose belly fat? ›

Increase Your Cardio

Moreover, cardiovascular exercise leads to increased muscle mass and reduced waist circumference, belly fat, and overall body fat. If you're trying to lose weight, aim for 150 to 300 minutes of moderate to vigorous exercise per week. This equates to around 20 to 40 minutes of exercise per day.

There is a common belief that once people get married, they begin to pile on the pounds. A new study suggests that this notion may hold some truth, after finding that married men have a higher body mass index than unmarried men. Share on Pinterest Married men may have a higher BMI than unmarried men, research finds.

The short answer is, it can. Not only does an ever-growing waistline increase the number on the scale, it also increases the risk of all sorts of health conditions, including erectile dysfunction (ED).

Eat Naturally

Think fruits, vegetables, legumes and whole grains — these can reduce your risk of inflammation and offset future metabolic issues. In a study published in Obesity, a 10g increase in fibre intake was linked to a 3.7 decrease in the risk of gaining visceral 'belly fat'..

Running, jogging or walking are also important exercises that can help you lose weight and in turn lose belly fat (1). You have not worked out for a long time, you can start by walking as you progress to jogging and finally running. These are some easy home exercises to lose belly fat for men.

“If losing the fat was as easy as adding lemon to hot water, a myth that needs to be busted!” the nutritionist captioned the post. According to Healthline, lemon water is no better than regular water when it comes to weight loss. However, it can be used as a low-calorie replacement in place of a high-calorie beverage.

Simply walking more often can help you lose weight and belly fat, as well as provide other excellent health benefits, including a decreased risk of disease and improved mood. In fact, walking just one mile burns about 100 calories.

Unfortunately, subcutaneous fat is harder to lose. Subcutaneous fat is more visible, but it takes more effort to lose because of the function it serves in your body. If you have too much subcutaneous fat, this can increase the amount of WAT in your body.

The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first 4–6 weeks ( 1 ). Most of the weight loss in this stage comes from carb stores, protein, and water — and to a lesser extent, body fat.

How do you keep skin tight while losing weight? ›

While weightlifting can support weight loss, paying attention to your nutrition is another important factor. Weightlifting burns calories, but you'll need to pair it with a suitable diet to achieve noticeable weight loss ( 5 ). You can reach a calorie deficit by exercising regularly and eating slightly fewer calories.

The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs. The average man would need about 15 to 21 months.

The type of workout you are doing, your diet, and lifestyle factors can all affect how successful you are at losing fatty tissue. And to make things harder, you cannot spot reduce fat - meaning when you do lose body fat it tends to come from all over, not just your belly fat.

Your Metabolism Will Slow Down to Store Fat

The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation. It kicks in to preserve and store fat for future energy.

There are two types of belly fat: visceral fat and subcutaneous fat.

The best way to tell if you have visceral fat is to measure your waist. The waist circumference is a good indicator of how much fat is deep inside the belly, around the organs. For women, your risk of chronic disease is increased if the waist circumference is 80 cm or more and for men 94cm or more.

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.

Causes of bloating

The most common reason for bloating is having a lot of gas in your gut. This can be caused by some food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat. It can also be caused by a problem with your digestion, such as: constipation.

Can guys get endometriosis? ›

In extremely rare cases, endometriosis is also found in men with a total of 16 cases previously reported in the literature [1–15]. In these cases, endometriosis was most commonly found attached to the bladder, lower abdominal wall, and inguinal region.

We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. Both can cause the waistline to expand.

Even if you're thin, you can still have visceral fat around the abdominal region—being “skinny” doesn't necessarily mean you're healthy. There's no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it's important for you to get a rough idea of what your visceral stores are.

According to Dr. Pana Ninan, PharmD, BS, "Intermittent Fasting (IF) or time-restricted eating is a great way to allow the gut time to heal and rest from the digestion phase but also helps you lose visceral fat.

You need some visceral fat. It provides cushioning around your organs. But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat-particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”-is a predictor of heart disease, Type 2 diabetes, insulin resistance and some cancers.

Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers.

Keep in mind that the way your body looks does not necessarily reflect your health or wellbeing—having a flat stomach doesn't necessarily mean that someone is “healthier.” It's good to keep in mind a few of the reasons why bellies aren't totally flat and the reasons why some people may especially have bloating or hold ...

The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back. Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise.

What exercise burns most belly fat? ›

Crunches:

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

To lose stomach overhang you have to burn fat cells in both the fat you can see directly under the skin and also the more dangerous fat that you can't see that surrounds your organs. Cardio such as swimming, aerobics, running or dancing will burn this excess fat store.

The most common causes are trapped gas or eating too much in a short time. The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly.

Gaining weight solely in your stomach may be the result of specific lifestyle choices. The two S's — stress and sugar — play a significant role in the size of your midsection. Certain medical conditions and hormonal changes can contribute to abdominal weight gain.

The dangers of not doing tummy time regularly, is your baby may not develop their upper body strength and their neck muscles the way that they should. They may not hold their head up as well as others babies at their age. They can also get something called torticollis or a tightening of their neck muscles on one side.

A pot belly is caused by being too fat or having weak belly muscles. Fat is found between your skin and muscles. Once the layer of fat in your abdomen becomes more than an inch thick, you`ll have a pot belly. The only way to get rid of it is to lose weight.