How Much Belly Fat Is Dangerous In Men?

It's no secret that carrying excess weight can make men more susceptible to serious health problems. Fat around your abdomen appears to pose a greater risk; exactly why is unknown as of 2011, but researchers have developed some theories. While it hasn't established an ideal amount of fat or waist size, research has discerned the point at which your risk rises significantly.

Waist Size

The only way to discover the exact amount of abdominal fat you have requires a CT or MRI scan, "USA Today" reports, though this does not appear to be necessary to figure out if you have entered the danger zone. Studies examining the link between waist size and the incidence of conditions like diabetes and heart disease have found that men who have a waist size greater than 40 inches likely have levels of abdominal fat that can be harmful to their health.

Causes

Belly fat results from a number of causes. As you get older, you lose muscle mass --- and the less muscle you have, the fewer calories you burn. Drops in testosterone can also affect fat levels. Genetics can also play a role in how much fat you have and where it settles on your body. While factors beyond your control might contribute to your waist size, the problem typically stems primarily from lifestyle choices like poor diet and lack of exercise, Dr. Michael Jensen explains on the Mayo Clinic website. This means that while you might not be able to sculpt a body reminiscent of your teenage years, you retain a significant amount of control over achieving a healthy weight that reduces your risk of serious health conditions.

Dangers

Large amounts of abdominal fat have been linked to an increased risk of heart disease, diabetes and stroke. Abdominal fat can also affect cholesterol levels, triglyceride levels and blood pressure. While you might think of fat as inactive globs of tissue, it is actually highly active and belly fat appears to secrete chemicals that promote inflammation, which damages cells and affects how your body uses the hormone insulin, among other problems. Harvard Medical School cites research indicating that excess belly fat can increase your risk of colon cancer and affect cognitive functioning in areas like verbal fluency and memory.

Exercise

When it comes to losing abdominal fat, you need at least 30 minutes of moderately intense exercise daily --- and as much as 60 minutes, Harvard suggests. A study conducted at Duke University in 2003 looked at the effects of six months of exercise, without any dietary changes, on abdominal fat. Men who served as part of the control group --- no exercise --- increased their level of abdominal fat by 5.7 percent during this time. Participants in the lower exercise groups --- jogging or walking 11 miles a week --- kept abdominal fat stores steady, while the group doing more vigorous exercise --- jogging 17 miles per week --- lost fat in the stomach. Consult your doctor before beginning any new exercise regimen.

Diet Tips

Belly fat usually responds well to diet and exercise, and the belly is usually the first place you lose fat. Beside following the age-old tenets of eating healthy foods like fruits, vegetables and lean proteins, research indicates certain foods might help you reduce belly fat specifically. Registered dietitian Karen Collins, writing for the American Institute For Cancer Research, cites studies linking eating more whole grains with a reduction in belly fat, particularly for those following a calorie-restricted diet. She mentions a Pennsylvania State University study that found participants who followed a calorie-restricted diet rich in whole grains lost twice as much belly fat as the group eating a low-calorie diet rich in refined grains like white flour bread and pasta. A study published in the July 2007 issue of the journal "Diabetes Care" concluded that eating a diet rich in monounsaturated fat led to the greatest reduction in belly fat compared to diets rich in carbohydrates and saturated fats. You can find monounsaturated fats in olive oil, canola oil, nuts, seeds, avocados, fish and soy products. Consult your doctor before beginning any new diet.