Abdominal fat in men: how to lose it?

Everything you need to know about abdominal fat

The distribution of adipose tissue in the body is heterogeneous, primarily located in the subcutaneous tissue and the abdominal cavity. This anatomical distribution is influenced by hormonal and genetic factors, while external factors such as age, physical activity, socioeconomic status and eating habits also play a role. Abdominal fat consists of distinct deposits, notably subcutaneous adipose tissue (SAT), differentiated into superficial and deep layers by the superficial fascia (Scarpa’s fascia), and intra-abdominal fat distributed between intraperitoneal and retroperitoneal deposits. Visceral adipose tissue (VAT), a component of intra-peritoneal fat, includes omental and mesenteric deposits. In lean or obese individuals, VAT accounts for only 10% to 15% of total fat mass.

Abdominal fat: men are more affected than women

Men have a body type that is very different from that of women. For the same body mass index (BMI) or body fat percentage, the accumulation of visceral adipose tissue (VAT) is greater in men than in women. Thus, abdominal obesity is more common in men than in women. And for good reason: in men, LPL activity is higher in the abdominal fat tissue and lower in the fat tissue located below the waist, namely the hips.

However, women have a greater number of fat cells in the thighs and buttocks. These cells are particularly responsible for the development of cellulite.

Factors contributing to the development of abdominal fat in men

One reason men gain weight around the waist as they age is that they produce less testosterone (the male sex hormone), and testosterone suppresses LPL activity in fat cells in the abdominal region. Lower testosterone levels mean increased LPL activity in abdominal fat cells, and thus more fat. Furthermore, studies have shown that as men age, even the most athletic ones engage in less physical activity, eat out more often, experience higher stress levels, and are therefore more prone to snacking. These factors collectively contribute to weight gain over time. It should be noted that abdominal fat in men, even in the absence of obesity, can pose health risks. This type of fat, often called visceral fat, is located around the internal organs in the abdominal cavity. Even in people considered to be of normal weight, excessive accumulation of abdominal fat can be associated with several health problems.

How to lose belly fat through exercise?

While it is impossible to target specific areas where you want to lose weight, engaging in regular physical activity helps you slim down overall. For maximum effectiveness, we recommend combining cardio and strength training exercises. Cardio exercises burn calories during the activity, helping to create the calorie deficit needed to lose weight, while strength training exercises stimulate muscle growth. Increased muscle mass improves resting metabolism, meaning the body continues to burn calories even at rest. Combining these two types of exercise promotes overall fat loss and the development of a more toned physique, particularly in the abdominal area.

A healthy, balanced lifestyle for long-term results

In addition to establishing a workout routine, we recommend adopting a balanced lifestyle on a daily basis for long-term results and to avoid the yo-yo effect. Here is a list of best practices to implement for lasting change:

1. Balanced diet: Adopt a balanced, calorie-controlled diet. Prioritise nutrient-rich foods, such as fruits, vegetables, lean proteins and whole grains, while limiting added sugars and saturated fats.

2. Portion control: Be mindful of the portions you eat to avoid overeating. Eat slowly and savour every bite.

3. Stress reduction: Stress can contribute to abdominal weight gain. Practice stress management techniques such as meditation, yoga or deep breathing.

4. Adequate sleep: Make sure you get enough sleep, as lack of sleep can affect hormones related to hunger and fullness, thereby promoting weight gain.

5. Hydration: Drink enough water throughout the day. Sometimes, dehydration can be mistaken for hunger.

6. Avoid processed foods: Reduce your intake of processed foods high in added sugars, saturated fats and empty calories.

7. Stay consistent: Consistency is key. Adopt healthy lifestyle habits for the long term rather than looking for quick fixes.

Gipsy graduated from ESJ Paris. After 10 years in the general and women's specialist press, she chose to specialise in health and well-being. Now a certified Yin Yoga teacher, she skillfully combines her passion for writing with her love of yoga. Her goal goes far beyond simply informing the reader. She is passionate about helping readers embrace simple, practical habits that support their well-being while encouraging a more mindful approach to the world around them. Each article invites readers to adopt a healthier, more balanced, and fulfilling lifestyle.