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Belly fat in men: Why weight loss matters

Belly fat is unhealthy. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds.

By Mayo Clinic staff

Photo of Michael Jensen, M.D.
Michael Jensen, M.D.

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.

Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic, Rochester, Minn., answers common questions about belly fat in men.

Why is belly fat a concern for men?

People who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas — and men are more likely than women to gain weight around the waist. Having a large amount of belly fat increases your risk of:

  • Heart disease
  • Stroke
  • Some types of cancer
  • Type 2 diabetes
  • Insulin resistance
  • High triglycerides
  • Low levels of high-density lipoprotein (HDL), or "good," cholesterol
  • Metabolic syndrome
  • Sleep apnea

How can you tell if you have too much belly fat?

Your waist size is a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters).

To measure your waist:

  • Place a tape measure around your bare abdomen just above your hipbone.
  • Pull the tape measure until it fits snugly around you but doesn't push into your skin.
  • Make sure the tape measure is level all the way around.
  • Relax, exhale and measure your waist — no sucking in your belly!

Does age play a role in gaining belly fat?

As you age, you lose muscle — especially if you're not physically active. Muscle loss can slow the rate at which your body burns calories. In turn, if you don't limit your calories or increase your physical activity, you may gain weight.

Is belly fat inherited?

Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.

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References
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  2. Statistics related to overweight and obesity. Weight-Control Information Network. http://win.niddk.nih.gov/statistics/index.htm#table. Accessed Jan. 20, 2009.
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  5. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Jan. 21, 2009.
  6. Kuk JL, et al. Visceral fat is an independent predictor of all-cause mortality in men. Obesity. 2006;14:336.
  7. Metabolic syndrome. The American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=3044766. Accessed Jan. 21, 2009.
  8. Winter Y, et al. Contribution of obesity and abdominal fat mass to risk of stroke and ischemic transient attacks. Stroke. 2008;12:3145.
  9. Balkau B, et al. International day for the evaluation of abdominal obesity (IDEA): A study of waist circumference, cardiovascular disease, and diabetes mellitus in 168,000 primary care patients in 63 countries. Circulation. 2007;116:1942.
  10. Obesity and cancer: Questions and answers. National Cancer Institute. http://www.cancer.gov/cancertopics/factsheet/Risk/obesity. Accessed Jan. 21, 2009.
  11. Obesity and sleep. National Sleep Foundation. http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.4850853/k.9B04/Obesity_and_Sleep.htm. Accessed Jan. 21, 2009.
  12. Vadstrup ES, et al. Waist circumference in relation to history of amount and type of alcohol: Results from the Copenhagen city heart study. International Journal of Obesity. 2003;27:238.
  13. Alcohol, wine and cardiovascular disease. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=442. Accessed Jan. 21, 2009.
  14. Choosing a safe and successful weight-loss program. The National Institute of Diabetes and Digestive and Kidney Diseases. http://www2.niddk.nih/gov/HealthEducation/HealthyMoments/10_20_2008.htm. Accessed Jan. 21, 2009.
  15. Abdominal exercise programs most effective when targeted for each individual. The American College of Sports Medicine. http://www.acsm.org/AM/Template.cfm?Section=Search&template=/CM/HTMLDisplay.cfm&ContentID=4182. Accessed Jan. 22, 2009.

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Feb. 7, 2009

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