Updated on January 9, 2025.
There are some health issues that become more common with age. For men, this may include increased abdominal fat. Regardless of overall weight, having a large amount of fat around the waistline (also known as visceral fat) increases the risk of several health conditions. These include:
- High blood pressure
- Stroke
- Fatty liver disease
- Heart disease
- Insulin resistance and type 2 diabetes
- Colon cancer
- Sleep apnea
There is also some evidence that increased abdominal fat can also take a toll on men's mental health and self-esteem, activity level, and overall well-being.
What is visceral fat?
When the body accumulates fat, it isn’t always just skin deep. In the abdominal area, fat can fill all cavities, surrounding vital organs like the intestines, liver, and stomach. Having too much visceral fat can mean a higher risk of serious health issues. Some studies have pointed to a particular body shape that resembles an apple (such as a person with a potbelly) as being more likely to harbor visceral fat.
People can collect too much visceral fat because of genetics, which play a part in the shape of your body and how your body stores fat. Diet and exercise are also factors. Being inactive and eating too many fatty and sugary foods can help belly fat accumulate. Being chronically stressed is another factor, as the stress hormone cortisol can signal to the body to store more visceral fat.
How to find out if you have visceral fat
To measure visceral fat, there are several different approaches. These include:
- Waist measurement: Measure your waist using a tape measure right above your hip bones. Men whose waists measure 40 inches or more are at risk for health conditions caused by visceral fat.
- Waist-to-hip ratio: For this measurement, use a measuring tape for your waist (just above your hips), and then take a second measurement around the widest area of your hips. Divide the first number (waist size) by the second number (hip size). Anything higher than 0.90 in men may point to abdominal obesity.
- Waist-height ratio: Take your waist size, measured just above the hip, and divide it by your height. Any number bigger than 0.5 is cause for concern.
Tips to help maintain a healthy weight
Taking steps to maintain a healthy weight over time is a powerful way to protect your long-term health and quality of life. Some proven strategies:
Follow a healthy diet
Focus on fruits, vegetables, whole grains, and lean protein, like fish. Make sure you get a limited amount of healthy unsaturated fats, like olive oil and avocado while curbing intake of salt, sugar, processed foods, unhealthy saturated fats (like the fats in meat, butter, and cheese), and alcohol.
Get regular physical activity
Most adults should get at least 150 minutes of moderate-intensity physical activity each week, or at least 75 minutes of vigorous-intensity activity. Keep in mind, if you can get closer to 300 minutes of moderate exercise or 150 minutes of more strenuous activity on a weekly basis, it’s even better. In fact, the more exercise you get, the greater the health benefits, experts advise.
Get adequate, quality sleep
Most adults need seven to nine hours of quality rest each night. Why? Poor sleep affects more than your alertness and energy level. It also affects your metabolism and appetite, and may contribute to weight gain.
Taking good care of your physical health can have a positive effect on your mental health as well, so reach for achievable goals. Small changes can add up over time and lead to significant health improvements.
