It’s Not Just About Diet: Specific Causes of Belly Fat in Adult Men

Belly fat is a common issue for many adult men. While women can also experience fat accumulation in the abdominal area, there are specific reasons why men are often more susceptible and have a different pattern of fat distribution. So, why is this the case? Are there specific causes to be aware of? Let’s break it down.

Understanding Fat Types and Distribution

Before diving into the causes, it’s important to understand the two main types of fat stored in the body:

• Subcutaneous Fat: This is the fat you can see and feel, located just under the skin.
• Visceral Fat: This is the fat that surrounds vital organs within the abdominal cavity. An excessive amount of visceral fat can be hazardous to your health [1].

Genetically and hormonally, adult men are more prone to accumulating visceral fat in the abdominal area compared to women. Women tend to store more subcutaneous fat in their thighs and hips, especially before menopause [2, 3].

Specific Reasons for Belly Fat Susceptibility in Adult Men

Several specific factors and their complex interactions contribute to why adult men are more vulnerable to developing belly fat:

1. The Hormonal Factor: The Role of Testosterone
   • Age-Related Testosterone Decline (Andropause): As men age, particularly after their 30s or 40s, testosterone levels naturally decline. This hormone is crucial for regulating fat distribution, maintaining muscle mass, and metabolism. When testosterone levels are low, the body tends to store more fat in the abdomen and experience muscle mass loss (sarcopenia) [1, 4]. This reduction in muscle mass lowers the basal metabolic rate, meaning the body burns fewer calories at rest.
   • A Vicious Cycle: Interestingly, the accumulation of visceral fat itself can worsen the decline in testosterone. Fat tissue, especially visceral fat, contains an enzyme that converts testosterone into estrogen. This increase in estrogen and decrease in testosterone can create a vicious cycle that accelerates fat storage in the belly [4].
2. Changes in Metabolism and Muscle Mass
   • Muscle Mass Reduction: Men generally have more muscle mass than women. However, without adequate strength training, muscle mass decreases with age. Muscle is the most metabolically active tissue; the more muscle you have, the more calories your body burns, even at rest. A decline in muscle mass means the body burns fewer calories, making it easier for excess calories to be stored as fat [5].
   • Slowing Metabolism: The basal metabolic rate (the number of calories your body burns at rest) also tends to slow down with age in both sexes. If calorie intake is not adjusted to match this metabolic slowdown, weight gain, particularly in the abdomen, is likely to occur [1].
3. Lifestyle Factors Common in Men
   • Excessive Alcohol Consumption: Regularly consuming alcohol, especially drinks like beer, can contribute a significant number of “empty calories.” Calories from alcohol are prone to being stored as fat in the abdominal area, leading to the infamous “beer belly” [1, 6].
   • Unhealthy Dietary Patterns: Due to demanding jobs, busy lifestyles, or a lack of nutritional awareness, adult men may be more prone to diets high in calories, added sugars, saturated fats, and low in fiber (e.g., frequent consumption of fast food, processed meats, or sugary drinks) [1, 6].
   • Lack of Physical Activity: A sedentary lifestyle is a major contributor. When calorie intake is not balanced by calories burned through activity, the excess is stored as fat [6].
   • Chronic Stress and Poor Sleep: Prolonged stress increases the production of the hormone cortisol, which is known to trigger fat storage in the abdomen. Lack of sleep can also disrupt appetite-regulating hormones (ghrelin and leptin), increasing hunger and leading to overeating [1, 6].
   • Smoking: Some studies suggest that smoking can influence fat distribution, promoting the accumulation of visceral fat in the abdominal area [6].
4. Genetic Factors
   • Genetics also play a significant role in determining where your body tends to store fat. If there is a family history of belly fat or abdominal obesity, an adult man’s risk may be higher [6, 7].

The Health Impact of Belly Fat in Men

Belly fat is more than just a cosmetic concern. Visceral fat is metabolically active and releases inflammatory substances and hormones that can increase the risk of numerous serious chronic diseases [1, 8]:

• Heart disease and stroke
• Type 2 diabetes
• High blood pressure (hypertension)
• High cholesterol
• Metabolic syndrome
• Certain types of cancer (e.g., colorectal cancer)
• Sleep apnea
• Erectile dysfunction

The Takeaway: It’s Complex, But Controllable

The tendency for men to develop belly fat is a result of a complex interplay between hormones, metabolism, genetics, and lifestyle. While you can’t change your genes or stop the aging process, you have significant control over your lifestyle. Adopting a balanced diet, engaging in regular physical activity (including strength training), managing stress, getting enough sleep, and limiting alcohol intake are powerful steps toward reducing harmful visceral fat and improving your overall health.

References:

[1] Hello Sehat. (n.d.). Perut Buncit: Penyebab dan Tips Mengecilkan. Retrieved from https://hellosehat.com/nutrisi/berat-badan-turun/penyebab-perut-buncit-pria-wanita/ (Accessed on June 11, 2025).
[2] RRI. (2024, August 15). Alasan Kenapa Laki-laki Lebih Kuat Dibanding Perempuan?. Retrieved from https://rri.co.id/lain-lain/903824/alasan-kenapa-laki-laki-lebih-kuat-dibanding-perempuan (Accessed on June 11, 2025).
[3] Amway Today. (2022, July 9). Apa Bedanya Tubuh Wanita dan Pria?. Retrieved from https://amwaytoday.co.id/en/articles/apa-bedanya-tubuh-wanita-dan-pria- (Accessed on June 11, 2025).
[4] Mayapada Hospital. (2017, June 6). Luar Biasa, Testosteron Si Hormon Pria Memiliki Banyak Dampak Kesehatan Untuk Tubuh. Retrieved from https://mayapadahospital.com/news/luar-biasa-testosteron-si-hormon-pria-memiliki-banyak-dampak-kesehatan-untuk-tubuh (Accessed on June 11, 2025).
[5] Hello Sehat. (n.d.). Mencegah Obesitas Sarcopenia di Usia Paruh Baya. Retrieved from https://hellosehat.com/nutrisi/obesitas/fakta-tentang-obesitas-sarcopenia/ (Accessed on June 11, 2025).
[6] Halodoc. (2025, April 20). Perut Buncit, Ini Penyebab dan Cara Tepat Mengatasinya. Retrieved from https://www.halodoc.com/artikel/perut-buncit-ini-penyebab-dan-cara-tepat-mengatasinya (Accessed on June 11, 2025).
[7] Eka Hospital. (n.d.). 6 Penyebab Perut Buncit dan Bahayanya. Retrieved from https://www.ekahospital.com/better-healths/6-penyebab-perut-buncit-dan-bahayanya (Accessed on June 11, 2025).
[8] EMC Healthcare. (2023, September 26). Visceral Fat Menumpuk? Tidak Perlu Khawatir, Inilah Cara Mengatasinya!. Retrieved from https://www.emc.id/id/care-plus/visceral-fat-menumpuk-tidak-perlu-khawatir-inilah-cara-mengatasinya (Accessed on June 11, 2025).