Many men worry about having a potbelly, which can make them feel self-conscious and anxious about their health. This condition, called central obesity, happens when extra fat builds up around the stomach. It's not just about appearance as it can lead to serious health problems. There are scientific reasons behind why men develop a potbelly, especially related to how fat cells work in the body. Experts explain that consuming too many calories, especially from unhealthy foods, is a major cause of this issue. Read ahead to explore what experts say about the connection between calorie intake and the development of a potbelly.
The Role Of Adipose & Wrong Intake of Calories
Dr Umesh Wadhavani, a nutritionist and founder of Simply Wellness India in Mumbai, points out that many people consume unhealthy calories, which leads to fat accumulation around their internal organs, particularly in the belly area. This fat is known as visceral fat and can be dangerous for health. Unlike the fat that you can pinch under your skin, visceral fat is stored deep inside the abdomen, surrounding important organs like the liver and intestines. Having too much of this type of fat can lead to serious health issues such as heart disease, diabetes, and even cancer.
As per a study published on PubMed, the way our body stores fat depends on where adipose cells are located. Men tend to accumulate more visceral fat than women because they often eat higher amounts of dietary fats, which these abdominal fat cells absorb more effectively. Genetics also influence how fat is distributed in the body. Men usually gain weight around their bellies, while women tend to store it in their thighs and hips.
Causes of Men's Potbelly
The development of a potbelly in men is a common concern that can arise from various factors. Some of them are mentioned below.
- Genetic factors play a vital role as men are genetically predisposed to store fat in the abdominal area, leading to an "apple-shaped" body.
- Diets rich in refined carbs and sugars contribute to fat accumulation.
- Regular drinking, especially beer, promotes belly fat storage.
- Lack of physical activity reduces calorie expenditure.
- Elevated cortisol levels from stress can increase appetite and lead to overeating.
- Hormonal imbalances, such as insulin resistance and high cortisol levels promote abdominal fat storage.
- Conditions like fatty liver disease and gut health issues can also contribute to potbelly development.
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Tips on Losing Belly Fat/ Potbelly
Jayant Jawa, K11 certified fitness trainer, Oxizone Gym, Karnal, highlights that losing belly fat requires a combination of diet and exercise. Below are some simple steps, curated by the expert.
- Improve Your Diet: Avoid processed foods for 30 days. Focus on lean proteins (like chicken and fish), fibre-rich fruits and vegetables, whole grains, and healthy fats (such as avocados and nuts).
- Control Portions: Use smaller plates to help reduce portion sizes. Aim for balanced meals with proteins, carbs, and fats.
- Eat More Fiber: Include fibre-rich foods like berries, apples, oats, and beans to help you feel full longer.
- Do Cardio Exercises: Engage in cardio activities like walking, jogging, cycling, or dancing for at least 30 minutes several times a week.
- Include Strength Training: Incorporate strength exercises like planks and crunches to build muscle and boost metabolism.
- Get Enough Sleep and Manage Stress: Aim for 7-9 hours of sleep each night and practice stress-reduction techniques like meditation.
- Stay Hydrated and Limit Alcohol: Drink plenty of water to curb appetite and support digestion. Limit alcohol intake to reduce extra calories.
Conclusion
Although men’s potbelly is often talked about, it is important not to overlook it. The buildup of visceral fat from unhealthy eating can lead to serious health problems like heart disease, diabetes, and cancer. This issue is influenced by genetics, bad food choices, and lifestyle habits, especially in men. By eating a balanced diet and exercising regularly, people can reduce belly fat and improve their overall health.