7 Causes of Belly Fat In Males & Expert Tips To Reduce It

Struggling with belly fat and unsure how to tackle it? You're not alone. Many men around the world deal with this same issue, and it can definitely be frustrating.

Belly fat, also called visceral fat, is the fat that gets collected deep within the abdomen and settles around vital organs like the liver and pancreas. This type of fat is different from the fat you can pinch on your body (subcutaneous fat).

In India, many men are less physically active and struggle with obesity. More than that, they have a pot belly, meaning they carry a large amount of fat around their abdomen but look otherwise healthy or even skinny in other areas like the limbs.

Busy work schedules, long sitting hours in the office and then at home, accompanied by fast food that has replaced the traditional, healthier eating habits, leads to this belly fat and other serious health consequences. Sadly, many don’t realise just how dangerous belly fat can be.

Obesity is widespread, and from being so used to seeing it every day, many of us have become desensitised to it, so it often doesn’t seem like a major threat, but it is. Each year, around 2.8 million men die from obesity-related complications. In India alone, 26 million men are affected, making it crucial to address this issue.

It's important to understand the causes of belly fat in men and how to reduce it—because this isn't just a cosmetic concern but a health concern. In this blog, we'll explore the causes of belly fat in males and share some practical solutions to help you get rid of it.

What Causes Stomach Fat In Males? 7 Things to Look For
How To Reduce Belly Fat In Men? Expert Tips & Guidance
What Are The 5 Foods That Cause Belly Fat?
Dietitian’s Recommendation
The Final Say
FAQs
References

What Causes Stomach Fat In Males? 7 Things to Look For

What-Causes-Stomach-Fat-In-Males-7-Things-to-Look-For.avif

If you’ve ever wondered, “Why am I gaining belly fat,” then you’ve come to the right place to find your answers. Here are some causes of belly fat in males:

1. Hormonal Imbalance

Hormonal imbalances can contribute to belly fat in men, especially with a decline in testosterone levels as they age. Testosterone plays an important role in regulating fat distribution and maintaining muscle mass, so when it drops, fat tends to accumulate around the abdomen, and muscle mass decreases, making it harder to burn calories and fat. This combination of factors leads to an increase in belly fat.

Additionally, hormonal shifts can also affect other hormones, like cortisol, which can further promote fat storage in the abdominal area.

Also Read: Diet For Hormonal Imbalance: Fix Your Hormones With These Key Nutrients And 8 Vital Foods

2. Genetics

Genetics play an important role in where your body stores fat. Some areas have more fat cells than others, so that's where extra fat tends to accumulate. These fat cells also hold hormones, toxins, and triglycerides, which can fuel more fat growth. So, if there’s a history of belly fat in your family, you may be predisposed to having it as well. However, this does not mean that you cannot reduce your belly fat; it just means that you may have a harder time doing so.

Also Read: Good Fats vs Bad Fats — Everything You Need To Know For Better Health

3. Nutrition

Poor nutrition can contribute to belly fat, especially if your diet is high in processed foods, refined sugars, and unhealthy fats. These foods can lead to an excess of calories and disrupt the body’s ability to properly regulate fat storage. Eating too many high-calorie foods, especially those low in nutrients, can cause weight gain around the waist.

Additionally, imbalances in macronutrients—such as too much sugar or not enough protein—can affect metabolism and promote fat accumulation, particularly in the abdominal area.

4. Distracted Eating

Eating while distracted—like talking on the phone, commuting, or watching TV—can lead to overeating, which directly leads to belly fat. Studies show that this kind of eating is linked to weight gain. When you're distracted, you tend to consume more calories because you’re not fully aware of what you're eating. Plus, it can lead to eating again soon after a meal, adding extra calories to your day.

5. Sedentary Lifestyle & Physical Inactivity

A sedentary lifestyle and lack of physical activity are two obvious causes of weight and fat gain, especially belly fat. Behaviors like sitting or lying down for long periods can contribute to this, as they reduce the amount of energy your body uses. Staying active, even with small changes, can help keep you at your ideal body weight for men and prevent excess fat buildup.

6. Stress & Cortisol

Also called the ‘stress hormone’, cortisol is essential for handling stress as it helps your body respond to physical or mental stress. However, being under chronic stress can lead to higher cortisol levels, which might increase your cravings for high-calorie comfort foods. Over time, this can result in consuming excess calories and the accumulation of visceral fat.

7. Medications & Medical Conditions

Certain medications and medical conditions can significantly contribute to belly fat in women. Medications like antipsychotics, antidepressants, and corticosteroids can cause weight gain as a side effect. Medical conditions such as PCOS (polycystic ovary syndrome), hypothyroidism, and Cushing's syndrome are also linked to weight gain and abdominal fat. Treatments like radiation and chemotherapy can have similar effects.

How To Reduce Belly Fat In Men? Expert Tips & Guidance

Here are some foolproof tips for reducing belly fat in men:

1. Adjust Your Food & Diet

Knowing which foods have a high-fat content (especially bad fats) can be useful because you can avoid them as much as possible or eat them in moderation. In addition, you should be experiencing a calorie deficit while portioning your macros properly.

2. Exercise Regularly

As mentioned before, exercise is important to keep the fat away. Incorporate both strength training and cardio to burn fat and build muscles effectively.

3. Cut Fats & UPF (Ultra-Processed Foods)

It has been shown that a low-fat diet is more useful than a low-carbohydrate diet in losing belly fat. While reducing your carbohydrate intake can reduce your total weight, cutting out fat and only eating healthy fats in moderation is better for reducing fat in the abdomen.

4. Focus On A Plant Fibre

It has been found that the soluble fibre found in plant foods such as flaxseed and avocado helps reduce abdominal fat. It is also useful for appetite control and maintaining intestine health.

5. Eat More Protein

Research tells us that people who eat more proteins have lower levels of visceral fat. Focus on including lean protein in every meal, such as seafood, chicken breast, eggs, dairy products, beans and legumes.

6. Reduce Added Sugar

Eating too much sugar is associated with being overweight, which is likely to accumulate around the waist. So, cutting sugar and managing your sugar cravings can go a long way to losing abdominal fat.

7. Get More Calcium & Vitamin D

Studies suggest that calcium and vitamin D, two nutrients that we usually associate with bone health, can be useful in our mission to reduce visceral fat. It is believed that these nutrients play an important role in how the body metabolises fat.

8. Get Sound Sleep

Obtaining the right amount of sleep is essential for abdominal fat management. Studies suggest that somewhere between 6-8 hours is ideal for most people.

9. Stop Smoking

Smoking can further exacerbate the problem and support fat storage around the abdomen, which makes quitting smoking an essential step in your road to reducing belly fat in men.

What Are The 5 Foods That Cause Belly Fat?

Here are the top 5 types of food and drinks that are often the main culprit behind belly fat:

1. Aerated Drinks & Fruit Juice

Soda provides empty calories that lead to weight gain around the abdomen. The high amount of added sugars in aerated beverages causes a sharp increase in your body's insulin, which increases fat storage.

Packaged fruit juice may sound like a healthy drink, yet it is often the main source of unwanted sugar in your body, as most packaged fruit juices contain lots of added sugar and harmful chemicals.

2. Artificial Sweeteners

Although artificial sweeteners are low- or zero-calorie alternatives to sugar, they can still trigger the body’s sweet receptors, leading to cravings for more sugary or high-calorie foods, overeating, and increased calorie intake.

Some studies also suggest that artificial sweeteners may disrupt the gut microbiome, leading to poor digestion and increased fat storage, particularly around the belly. Additionally, consuming artificial sweeteners regularly might interfere with the body's natural ability to regulate blood sugar levels, which can promote fat accumulation.

3. Alcoholic Beverages

Alcoholic beverages, even the supposedly healthy ones like red wine and brandy, can lead to belly fat because they’re high in empty calories, which add to your daily intake. Also, the body burns alcohol for energy first, slowing fat burning. Alcohol can also increase appetite and lead to overeating, making it easier to store fat, especially around the abdomen.

4. Bakery Products

Most bakery products like bread, packed cakes, and biscuits have high trans fats and sugars, which can cause abdominal fat. If you like baked goods, try finding a home supplier of biscuits and bread that uses healthier raw ingredients, making their baked goods healthier.

5. Frozen Snacks & Processed Meat

Like bakery products, frozen snacks have high trans fats. And for many of us, our diets depend on pre-prepared foods that simply need to be popped into a microwave for a few minutes, like nuggets, salami, frozen parathas, frozen gravies, fries, etc. In addition, these foods contain preservatives and a high amount of salt, making them unhealthy for daily consumption.

Dietitian’s Recommendation

A few small changes in your lifestyle can make a big difference and reduce your belly fat. I recommend reducing the size of your portions and cutting out sweet delicacies and alcohol completely. Also, increase your physical activity and eat more fruits and vegetables. Try to do some strength training and cardio at least 4-5 times a week.

Dt. Lavina Chauhan

The Final Say

Belly fat in men is influenced by a combination of hormonal changes, lifestyle factors and genetics. Although it can be challenging, understanding the causes and implementing healthy lifestyle changes can make a significant difference. So, all you need to do is eat a wholesome diet with smaller portions, cut out processed foods and sugars, exercise regularly, manage stress, and get proper sleep.

FAQs

1. What is belly fat a symptom of?

Belly fat can be a symptom of an unhealthy diet, lack of physical activity, or hormonal imbalances. It may also indicate underlying conditions like diabetes, high blood pressure, or metabolic syndrome.

2. How much fat should there be?

The recommended body fat percentage varies by age and gender, but for men, it’s generally around 10-20%, and for women, 20-30%. Maintaining a healthy range supports overall health and reduces the risk of chronic diseases.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

health

Got Pot Belly? Learn The 7 Causes of Belly Fat In Males & Expert Tips To Reduce It

Table of Contents