Abdominal fat or belly fat in men

People who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas and men are more likely than women to gain weight around the waist. The genes can affect the chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.

Abdominal fat or belly fat in men

Drinking excess alcohol can cause you to gain belly fat the "beer belly." However, beer alone is not to blame. Drinking too much alcohol of any kind can increase belly fat, although some research suggests wine may be an exception. If you drink alcohol, do so in moderation. Limiting yourself to two drinks a day will reduce the amount of calories you consume and help you avoid gaining belly fat. It's also better for your overall health.

People who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas and men are more likely than women to gain weight around the waist.

Having a large amount of belly fat increases your risk of:

• Heart disease
• Stroke
• Some types of cancer
• Type 2 diabetes
• Insulin resistance
• High triglycerides
• Low levels of high-density lipoprotein (HDL), or good cholesterol
• Metabolic syndrome
• Sleep apnea 

Your waist size is a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters).

To measure your waist

• Place a tape measure around your bare abdomen just above your hipbone.
• Pull the tape measure until it fits snugly around you but doesn't push into your skin.
• Make sure the tape measure is level all the way around.
• Relax, exhale and measure your waist.

How do you get rid of belly fat?

Whether you are trying to lose belly fat or trim fat from another part of your body, weight-loss basics remain the same:

• Reduce calories. Reduce your portion sizes. Replace your usual fare with healthy foods that contain fewer calories.
• Increase physical activity. The Department of Health and Human Services recommends adults get two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes of vigorous aerobic activity, in addition to strength training. You may need to do more to lose weight and keep it off.
• After you shed excess pounds, maintain your weight loss with a healthy diet and regular physical activity.