Why men gain belly fat (and how to lose it)

There comes a moment (usually somewhere between your 30s and your second pint) when you notice it. The belly. It might arrive subtly, sneaking over your waistband like an uninvited guest. Or it might show up all at once, proudly announcing itself in the reflection of a changing room mirror.

However it arrives, the belly is not just a cosmetic issue, it’s a signal worth paying attention to. Because what we commonly refer to as belly fat is often a mix of 2 very different types of fat.

The first is the kind you can pinch (subcutaneous fat) and the kind you can’t (visceral fat), the latter of which hides deeper in the abdominal cavity, wrapped around your internal organs — and it’s a whole lot more problematic [1].

The truth is, most men are genetically and hormonally wired to store fat in the midsection. But that doesn’t mean it’s inevitable, or irreversible.

Understanding how body fat behaves, what causes it to accumulate around your middle, and how to reduce it safely is the first step toward regaining a stronger, healthier, and more functional body.

So, if your waist circumference has crept up, your belt size has gone up a notch, or you’ve just had one too many "dad bod" jokes at your expense. This one's for you.

What causes belly fat in males?

There’s no single culprit behind abdominal obesity. It’s more like a perfect storm of hormones, lifestyle, nutrition, and age [2]. And while it’s easy to point the finger at that late-night kebab or third round of drinks, the reality is a bit more complex.

1. Hormones and fat storage

Men naturally produce more testosterone than women, which (in theory) helps regulate fat storage and preserve muscle mass [2]. But as testosterone levels decline with age, your body becomes more efficient at converting excess energy into abdominal fat.

Lower testosterone is also linked to increased insulin resistance, making it easier to gain fat and harder to lose weight, even with the same diet and training you’ve always done [3]. Add chronic stress (hello, cortisol), and your body stores even more visceral fat around the middle.

2. Alcohol and the so-called ‘beer belly’

Yes, there’s a reason it’s called a beer belly. Excessive alcohol (especially beer and spirits with sugary mixers) can increase total body fat, slow down liver function, and impair your body’s ability to burn stored fat for energy.

Alcohol also stimulates appetite while lowering inhibition, leading to what researchers gently call “disinhibited eating” [4].

Translation: you’re not drunk, you’re just 3 slices into a meat-lovers pizza you never meant to order.

3. Nutrition, movement (or lack thereof), and sleep

A high intake of saturated fat, ultra-processed carbs, and sugary drinks contributes directly to fatty acid buildup and an increase in your waist size [5].

Meanwhile, sedentary habits (like sitting at a desk all day or skipping strength training in favour of “light stretching”) don’t help.

Add poor sleep to the mix, and you’ve got a metabolic cocktail that spikes hunger hormones and increases fat storage. Over time, this combination shifts your body shape from athletic to pear-shaped, and not in the charming fruit-bowl way.

Why is belly fat dangerous?

It’s not just about how your jeans fit. Belly fat, particularly visceral fat, is biologically active, meaning it doesn’t just sit there. It releases free fatty acids, cytokines, and other molecules that interfere with your hormones, increase inflammation, and raise your risk of chronic illness [6][7].

That’s why too much visceral fat is linked to serious health risks like heart disease, type 2 diabetes, metabolic syndrome, and liver dysfunction [8]. In short, belly fat raises more than just your waist-to-hip ratio — it raises red flags.

Even more concerning is that visceral fat often flies under the radar. Unlike subcutaneous fat, which is visible just under the skin, visceral fat packs itself tightly around the internal organs, including the liver, pancreas, and intestines. The more visceral fat you have, the harder your body has to work to maintain basic functions, putting strain on your blood vessels and increasing insulin resistance.

Here is why belly fat is considered bad news.

It increases the risk of cardiovascular disease and hypertension

Visceral fat surrounds the heart and major arteries, releasing inflammatory cytokines and free fatty acids into the bloodstream [8].

These compounds contribute to arterial plaque buildup, elevate blood pressure, and impair vascular function, creating a direct link between abdominal fat and heart disease.

It disrupts hormone regulation and raises insulin resistance

Visceral adipose tissue interferes with insulin signalling, making it harder for your body to regulate blood sugar. Over time, this can lead to insulin resistance, a precursor to type 2 diabetes, especially in men with increasing waist circumference and body weight [6].

It is linked to fatty liver disease and impaired liver detoxification

Excess visceral fat often leads to the accumulation of fatty acids in the liver (non-alcoholic fatty liver disease). This disrupts the liver’s ability to metabolise toxins, hormones, and lipids, placing additional stress on one of your body’s most vital detox organs [2].

It promotes chronic inflammation and cellular stress

Unlike subcutaneous fat, visceral fat behaves like an endocrine organ and releases pro-inflammatory substances that trigger systemic inflammation [8]. This low-grade, chronic inflammation contributes to cellular ageing and a higher risk of chronic illnesses [6].

It raises the likelihood of developing metabolic syndrome

When abdominal obesity is paired with elevated blood pressure, poor lipid profiles, and impaired glucose tolerance, it creates a cluster of conditions known as metabolic syndrome [9].

This significantly increases your risk of cardiovascular events, stroke, and premature mortality, regardless of your total body fat percentage.

Why is a beer belly hard?

If you’ve ever patted your stomach and thought, “Why does it feel more like a barrel than a cushion?”, you’re not alone. That firm, protruding beer belly is often caused by an excess of visceral fat building up behind the abdominal wall, deep in the abdominal cavity [1].

Unlike subcutaneous fat, which sits just beneath the skin and feels soft, visceral fat wraps tightly around your internal organs, and because there’s limited space inside, it creates that telltale hard, distended look. It’s not just a cosmetic issue; it’s a sign that your body stores fat where it’s most metabolically active and most dangerous.

This firm belly is also a reflection of what’s happening beneath the surface: too much visceral fat can raise inflammation, impair liver function, and squeeze nearby organs, even without dramatic changes in your body weight [2].

While the term “beer belly” implies pints are to blame (and let’s be honest, they often don’t help), it’s really about what the body does with excess calories, saturated fat, and alcohol-fueled fat storage.

The takeaway? A hard belly isn’t a sign of strength — it’s a nudge to take your waist measurement, and your health, seriously.

Is an alcohol belly reversible?

Yes, but only if you’re willing to call last orders on more than just alcohol. Beer belly, alcohol belly, visceral fat accumulation — whatever you call it, it can be reversed with the right combination of diet, training, and lifestyle shifts.

The key lies in reducing body fat percentage through a slight calorie deficit, improving insulin sensitivity, and addressing the hormonal and metabolic effects that alcohol tends to exacerbate [1].

Cutting back on alcohol matters more than you think

Alcohol is metabolised differently from other nutrients. It’s prioritised by the liver, which pauses fat metabolism to deal with booze first. That means any food you eat alongside those drinks is more likely to be stored as fat, especially around the abdominal cavity [10].

Alcohol also increases appetite and lowers inhibition, leading to higher intake of saturated fats and calories. Cutting back, even modestly, can reduce visceral fat, improve liver health, and help normalise hormone function.

Strength training + nutrition = real results

To shift alcohol belly, you’ll need to replace the empty calories with something better, ideally, a healthy diet built on whole grains, lean protein, and plenty of fibre to support weight loss and stabilise blood sugar.

Pair that with consistent strength training, which helps preserve and build muscle mass while reducing fat mass, and you’ve got a recipe for reshaping not just your belly size, but your entire body composition.

Throw in quality sleep, brisk walking, and hydration that doesn’t come in a pint glass, and you’ll start to see results within weeks.

How to get rid of belly fat

Getting rid of belly fat starts with consistency, not extremes. You don’t need to starve yourself, survive on salad, or train like a prizefighter. You need a structured plan that supports fat loss while preserving muscle mass, because the more muscle you have, the more fat your body naturally burns at rest.

That means combining a calorie-controlled, nutrient-dense diet with regular strength training, cardio (yes, even just brisk walking), and enough recovery to allow your system to recalibrate.

Beyond food and fitness, pay attention to the other culprits: too much alcohol, poor sleep, stress, and blood sugar swings. All of these factors play a role in how your body stores (and struggles to lose) visceral fat. And remember: there’s no magic food that targets the abdominal wall specifically. If it sounds too good to be true, it probably is.

That’s exactly where the Compound Programme comes in. We take the guesswork out of weight loss and body composition with a performance-focused, medically backed approach.

That means diagnostics to understand where you’re starting from, science-led treatment to support fat reduction, and personalised training and nutrition plans to help you lose belly fat, build lean muscle mass, and feel stronger in your skin.