What causes a man's large belly

Male abdominal obesity is usually caused by the accumulation of visceral fat, mainly related to factors such as overeating, lack of exercise, hormonal changes, metabolic slowdown, and excessive stress. Excessive abdominal fat may increase the risk of cardiovascular disease and metabolic syndrome, and needs to be improved through comprehensive interventions.

1. Overeating

Long term high calorie diets, especially excessive intake of refined carbohydrates and saturated fats, can easily lead to excess energy being converted into fat stored in the abdomen. Men often accelerate visceral fat accumulation due to frequent socializing and excessive drinking, which is closely related to the beer belly phenomenon. Suggest controlling to 70% full per meal and reducing intake of fried foods and sugary drinks.

2. Lack of exercise

Prolonged sitting or insufficient physical activity can lead to a decrease in basal metabolic rate, making it easier for the waist and abdominal muscles to relax and fat to accumulate. After the age of 30, male muscle mass naturally decreases. If resistance training is not maintained, the speed of fat replacing muscle will significantly accelerate. 150 minutes of moderate intensity aerobic exercise combined with strength training should be ensured every week.

3. Hormonal changes

The testosterone level of middle-aged men decreases year by year, while stress hormones such as cortisol increase. This endocrine change will promote the redistribution of fat towards the abdomen. Some people have insulin resistance, which further exacerbates visceral fat deposition. It is recommended to regulate hormone balance through adequate sleep and intermittent fasting.

4. Metabolic slowdown

Mitochondrial dysfunction caused by aging can lead to a decrease in calorie expenditure efficiency, making it easier to gain weight under the same dietary conditions. Some medication side effects or hypothyroidism can also cause metabolic abnormalities. Regular physical examinations to monitor basal metabolic rate and appropriate supplementation of vitamin B and coenzyme Q10 can help improve.

5. Excessive stress

Chronic stress stimulates the body to secrete excessive cortisol, which breaks down muscles and promotes abdominal fat storage. Many men alleviate stress through overeating, forming a vicious cycle. Mindfulness meditation and deep breathing exercises can effectively reduce stress levels and decrease emotional eating behaviors. Improving male abdominal obesity requires establishing long-term healthy habits, maintaining aerobic exercise such as brisk walking or swimming for 30 minutes daily, increasing the proportion of high-quality protein and dietary fiber in the diet, and reducing refined sugar and alcohol intake. Sleep quality is crucial for hormone regulation, and it is recommended to ensure 7 hours of deep sleep. Regularly measure waist circumference and body fat percentage. If a man's waist circumference exceeds 90 centimeters or body fat percentage is higher than 25%, he should consider seeking guidance from professional nutritionists and fitness coaches. For patients with combined hypertension or abnormal blood sugar, a weight loss plan should be developed under the supervision of a doctor.