Weight gain can creep up on a man, especially as he ages or if his lifestyle is not as active as it should be. Typically, men gain more weight in their abdomen than on other parts of their body, and this increased belly fat can become life-threatening.
Know Your Fats
There are two types of fat that accumulate on the belly, subcutaneous fat and visceral fat. Subcutaneous fat lies just under the skin on top of the muscle and is not considered dangerous. Visceral fat grows around the major organs inside the belly and is the most dangerous fat of all. Research has proven that a large amount of visceral fat in the belly can contribute to life-threatening diseases. If a man’s belly fat feels hard, then it is likely that he has visceral fat.
Dangers of Belly Fat in Men
Visceral fat in the belly produces hormones and chemicals that affect the production of essential hormones in the body. For this reason, too much belly fat can be a contributing factor to many diseases and conditions. According to Dr. Michael Jensen, M.D. of the Mayo Clinic in Rochester, MN, men who have a high amount of belly fat are more prone to:
Heart disease
Stroke
Type 2 diabetes
Cancer
Liver disease
High levels of triglycerides
Lower levels of high-density lipoprotein (good) cholesterol
Even though obesity isn’t a main factor in developing heart disease, it is a contributing factor when other risk factors such as smoking, poor diet and heredity are involved. Some research has also shown that men with belly fat are also prone to suffer from migraine headaches and are also at a higher risk of developing Alzheimer’s disease later in life.
Why do Men Gain Belly Fat?
In most cases, belly fat in men is due to poor diet, lack of exercise, drinking alcohol and possibly stress. Men who do not get enough sleep at night may also be prone to weight gain because the body is deprived of the hormones leptin and ghrelin which are produced during sleep. These hormones help to control your appetite and too little of these hormones can cause you to overeat. Heredity can also be a factor in how you gain weight.
Age also plays a role in gaining belly fat. As men age they lose muscle, especially if they are not physically active. The body burns calories slower when muscle is lost and it becomes easier to gain weight.
How Men can Lose Belly Fat
Unfortunately, there is no magic pill to help you lose belly fat. The good news, however, is that when you start a weight loss program, belly fat is the first fat to disappear. Dr. Jensen suggests the following for weight loss:
• Eat a healthy diet. Eliminate foods high in fat and sugar and replace them with fresh fruit, vegetables, lean meats, whole grains and low-fat dairy products. Not only will you begin to see the effects of this diet by losing weight, but it is also a healthy way to lower cholesterol levels and lower your risk of many dangerous diseases.
• Add exercise. It is recommended to have 30 minutes a day of low-impact aerobic exercise such as walking, biking or swimming. Adding some form of strength training is also recommended to re-build muscle. The more muscle your body has, the faster it burns calories so you can lose weight.
• Limit alcoholic beverages. Alcohol is loaded with sugar and calories and not only adds to your weight gain but also raises your risk of high cholesterol and diabetes. Limit how much you drink or ban it altogether for a healthier body.
• Get more sleep. Too little sleep can cause you to gain weight. Try setting a strict bedtime for yourself and stick to it. You will not only lose weight easier, but you will also feel mentally recharged.
Belly fat in men can cause serious health concerns but these health issues may be reversed if a weight loss program is implemented. Even if you lose only a few of those extra pounds, you can lower your risk of health problems and feel healthier and better about yourself.
Source:
Belly fat in men: Why weight loss matters by Michael Jensen, M.D. and the Mayo Clinic Staff
