Medically reviewed by Shanmukha Priya, M.Phil and Ph.D. in Food Science and Nutrition
We normally tend to take belly fat lightly, especially amongst men, conveniently blaming it all on the beers!
Whereas belly fat in reality, is nothing to joke about and that is what this article aims at.
Helping you find out the real causes of belly fat, the health risks it poses for men and what you can do to shed those extra pounds.
Table Of Contents
- 3 Main Culprits Behind Weight Gain In Men
- 5 Main Reasons That Contribute To Weight Gain
- 5 Simple Ways to Lose Belly Fat
If you are carrying a few extra pounds, you are not alone. But this is one case where following the crowd is not a good idea.
Carrying extra weight especially belly fat can be risky.
Have you ever wondered why men gain weight, particularly from the belly?
Is the belly fat in men dangerous?
Why do most middle-aged men have pot bellies?
The answer Lies Here – 3 Main Culprits Behind Weight Gain In Men
1. Age and Genetics
Aging does play a role too. As you age, you lose muscle especially if you are not physically active.
Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.
According to the 2015-2020 Dietary Guidelines for Americans, men in their 50’s need about 200 fewer calories daily than they do in their 30’s due to this muscle loss.
Your genes also can contribute to your chances of being overweight or obese, as well as play a role in where you store fat.
However, balancing the calories you consume with activity can help prevent weight gain, despite your age and genetics.
2. Alcohol Consumption
Drinking excess alcohol can cause you to gain belly fat – the beer belly.
However, beer alone isn’t to be blamed. Drinking too much alcohol of any kind can increase belly fat because alcohol contains calories.
Although some research suggests wine might be an exception, if you drink alcohol, do so only in moderation.
Stress could be one of the culprits and plays a role in weight gain.
While it can make you have less of an appetite at first, long-term “chronic” stress actually boosts your hunger.
Levels of “the stress hormone” – cortisol, rises during stress times and situations.
This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.
5 Main Reasons That Contribute To Weight Gain Amongst Men
Wondering why the figures on the scale seem to be scaling higher and higher every time you check your weight?
Here are six main reasons why you may be carrying around a little extra weight.
1. Overindulging on Weekends
Researchers have found that people do not realize that they eat markedly more on weekends, particularly on Saturdays, when they tend to consume more fat.
Those extra calories can add up quickly and show on your belly.
2. Fast Food Consumption
Oh, that burger craving! Or maybe that cheese burst pizza.
These dishes come at a hefty price – aka a high-calorie and high-fat content leading to not only high taste but also high weight!
3. Not Working Out
Run three days a week for 30 minutes and start lifting weights because it sheds more calories; and if you exercise enough, you will even burn calories in your sleep.
Cardio and strength training three days a week for 30 minutes work best.
4. Packaged Cookies, Cakes, and Chips
Processed foods are dangerous for your health. That’s partly because many industrially produced products contain trans-fats fatty acids that are produced when manufacturers use a chemical process to turn liquid oil into solids.
5. Not Eating a Balanced Diet, Six Times a Day
You must have heard this time and again, but probably ignored it! Trust me, it works – eating a balanced diet based on the recommended food groups is the only way to not get fat.
5 Simple Ways to Lose Belly Fat
Losing belly fat has massive benefits for your health and can help you live longer.
1. Avoid Sugar and Sugar-Loaded Drinks
Excess sugar consumption may be the primary driver of excess fat in the belly and liver. This is particularly true of sugary beverages like soft drinks.
2. Eat More Proteins
Doing this is a great long-term strategy to reduce belly fat.
Consuming plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight. Several studies suggest that protein is particularly effective against belly fat accumulation.
3. Cut Carbs from Your Diet
Studies have shown that cutting carbs is particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
4. Eat Foods Rich in Fiber, Especially Viscous Fiber
There is some evidence that soluble dietary fiber can lead to reduced amounts of belly fat. This should cause major improvements in metabolic health and reduced risk of several diseases.
5. Exercise to Reduce Belly Fat
Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits and can help you live a longer life.
Track your foods and figure out exactly what and how much you are eating.
Take your health seriously and do not just laugh your belly fat off as beer belly – it should be of a serious concern to you.
To know more about how to keep that bulging belly in check, talk to our expert Possible Nutritionist today. The first consultation is on us. Click here to avail.