Evolution of Men: Belly Belly Fat

Article contributed by:
Raffles Medical Group

Ageing and andropause not only contribute to a declining testosterone level, it can also bring about the dreaded belly fat in men.  One obvious effect of andropause is an increase in body fat, in particular, abdominal fat.  Most commonly known as belly fat, many men find themselves with this piece of extra luggage soon after they join the workforce.
 
When in college they used to be physically active, exercise now take a backseat to their career, social lives and everything else.  As a result, it is not uncommon for this little roll of fat to grow further.
 
Pointing to alcohol as the main culprit and in a vain attempt to be seen as more masculine, these men have taken to calling their little pot of fats, a beer belly or beer gut.
 
A beer belly or beer gut is characterized by a horizontal overhang of fat above the waist, while the rest of body has little apparent fat.  There is no scientific link between the consumption of beer and a belly although it is a contributing factor.  Belly fat is usually found in men as they have a greater tendency to store excess fats on the waist and abdomen while women store excess fat in other areas such as the hips and buttocks.
 
A lack of muscle tone in the abdominal muscles contributes to the appearance of the beer belly, with the overhang often increasing with age. The overhang of fats also points to a condition known as abdominal obesity.
 
From as early as age 25, men start to lose muscle and gain fat if they do not watch their diet or undertake some form of regular exercise.  Ageing also slows down a person’s metabolic rate and although you may have maintained your weight since young, you would probably have a higher body fat content and less muscle now then you had back then.
 
Abdominal obesity is caused by a less visible, but more insidious type of fat, known as visceral fat.  Visceral fat settles deep inside the abdominal cavity, wrapping itself around several internal organs and is a risk factor for heart disease.
 
Fat is actually considered an active organ and not inert as many people thought. Fat produces proteins called adipocytokines that promote inflammation and are associated with an increased risk of heart disease. Chronic inflammation can injure the lining of artery walls, making them susceptible to the accumulation of fatty plaque deposits that can ultimately rupture and cause eventual heart attack or stroke.

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The Risks of Excess Belly Fat

Why is it important to lose belly fat?
 
Carrying extra weight, especially fat, in your abdominal area poses a high risk, as visceral fat is worse for your health than the subcutaneous fat that sits under the skin.  Belly fat is often associated with inflammation and a higher risk of health problems such as cardiovascular disease, diabetes, metabolic syndrome and more.

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Flat Abs – Myth or Fact?

The good news is that it is possible to lose the spare roll and achieve a flat and trim, and even a washboard stomach.  The bad news is that you would need to invest time and effort to flatten the hill.  There is no special diet pill or plan, no specific food and no single type of exercise that specifically targets belly fat.
 
However, abdominal fat is the first kind of fat you tend to lose when you lose weight.  Whether you are an “apple” shape with excess belly fat, or a “pear” with wide hips and thighs, when you lose weight, you will most likely lose proportionately more from the abdominal region than elsewhere.
 
This is because visceral fat is more metabolically active and easier to lose than subcutaneous fat.  To lose the flab, you need to lose weight and keep it off, through a healthy diet with regular exercise of 30 minutes to an hour, three to five times a week.
 
Spot exercises like sit-ups or crunches each day would help flatten your belly, but you would still need to lose weight.  They may only help to strengthen your core muscles, helping you look more toned but your belly will still remain if you do not reduce weight.
 
You can have the most toned and defined abdominal muscle but they will not show through if there is a layer of fat over them.  Engage in a mix of high intensity cardiovascular and weight training exercises to help you lose overall weight.

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Tips for A Flat Ab

Lift weights
The more muscle your body has, the more calories your body burns, even at rest.  To get rid of that fat quickly, do weight lifting activities combined with cardiovascular exercises.
 
Keep metabolism steady
Eat one small meal every three to four hours to keep your metabolism burning calories.
 
Eat smaller dinners
Try not to have a heavy dinner as most of us are not very active at night. If you’re hungry, snack on fruits or other healthy, low calorie snacks.
 
Eat more fibre
Fibre fills you up more quickly and makes you feel less hungry.  Aim for high fibre foods like whole grains, fruits and vegetables, and nuts and seeds.
 
Eat breakfast
Eating breakfast will prevent the hunger pangs from coming on in the later part of the day causing you to overeat for lunch.  Easy to make breakfast includes cereal, sandwiches or fruits.
 
Be hydrated
Drink up on water but not sugary carbonated or flavoured drinks.  Very often, dehyration is mistaken as hunger. If you consistently feel hungry after meals, do not immediately think that you need to eat more.  You may simply be thirsty!

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Article contributed by:
Raffles Medical Group

Dated: May 2011

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