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Belly fat is nothing to joke about. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds.
If you're carrying a few extra pounds, you're not alone. But this is one case where following the crowd isn't a good idea. Carrying extra weight — especially belly fat — can be risky.
Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems.
The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.
Regardless of your overall weight, having a large amount of belly fat increases your risk of:
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Your weight is largely determined by three main factors:
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. Loss of muscle mass decreases how quickly 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 50s need about 200 fewer calories daily than they do in their 30s 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.
Drinking excess alcohol can give you a beer belly, but beer alone isn't to blame. Drinking too much alcohol of any kind can increase belly fat, because alcohol contains calories. If you drink alcohol, do so only in moderation.
For men age 65 and younger, moderation means up to two drinks a day. For men older than age 65, it means up to one drink a day. The less you drink, the fewer calories you'll consume and the less likely you'll be to gain belly fat.
So how do you know if you have too much belly fat? Measure your waist:
For men, a waist measurement of more than 40 inches (102 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To battle the bulge:
Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.
In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
Losing belly fat takes effort and patience. To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed May 10, 2019.
Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed May 10, 2019.
AskMayoExpert. Obesity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed May 21, 2019.
Physical Activity Guidelines for Americans, 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed May 21, 2019.
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Перевести · 28.05.2013 · Belly fat can be unsightly and hard to get rid of, but it is an issue of more than just appearance. Carrying excessive weight in your midsection is risky, especially for men…
https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
Перевести · 12.03.2021 · Belly fat in men: Why weight loss matters. Belly fat is nothing to joke about. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds. By …
The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes...
Age and Genetics May Contribute to Gaining Belly Fat
Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, yo...
Alcohol's Calories Contribute to Beer Belly
Drinking excess alcohol can cause you to gain belly fat — the beer belly. However, beer alone isn't to blame. Drinking too much alcohol of any kind...
So how do you know if you have too much belly fat? Measure your waist: 1. Stand and place a tape measure around your bare stomach, just above your...
Losing Weight and Exercising Will Shrink Your Middle
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. Howe...
https://www.fitfatherproject.com/how-to-lose-belly-fat-for-men
Перевести · H. ow to lose belly fat for men is a hot topic, as it's one of the biggest pain points for the guys that come to us searching for help.. It's probably why you're reading this …
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How to Lose Belly Fat (for Men): 14 Steps (with Pictures)
Belly fat in men: Why weight loss matters - Mayo Clinic
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Mature Fat Men