Stuck With Visceral Abdominal Fat? Here's What You Can Do

Dad bod and proud? No problem – as long as the extra pounds don’t come at a cost. If your waistline screams Santa Belly or you no longer see your toes, look no further: You might be dealing with excessive visceral abdominal fat.  

Don't worry! It's never too late to do something about it. Keep reading to learn why body fat builds up in your abdomen and what you can do to address it.

Visceral abdominal fat is the type of fat that surrounds the organs in your abdomen, hiding deep beneath your body. It exists to protect or cushion your vital organs, such as the liver, intestines, and stomach. Visceral fat also serves as an energy resource and releases hormones to help regulate metabolism.

It only becomes a problem when excessive visceral fat accumulates, disrupting your bodily functions and causing inflammation and overproduction of hormones. At worst, these can lead to serious health issues like diabetes, heart problems, and stroke.

Biologically, men tend to store fat around the abdominal area. Hormones, such as testosterone, which is responsible for regulating fat and muscle in the body, also play a role. As testosterone production declines with age, visceral fat accumulates.

Many men struggle with this due to their lifestyle. Genetics also plays a role. So, what can you do? There are no shortcuts. You’ll need to adjust your diet, sleeping habits, and overall lifestyle to maintain a balanced visceral fat level. Here are a few things you can start with.

Add movement throughout your day, such as taking the stairs or walking while you're on a phone call. Cardio workouts such as brisk walking, running, or biking around the neighborhood make good exercises for belly fat. Add strength training at least twice or thrice a week to build muscle and burn faster.

After exercising, shower with Clear Men Cool Sport Menthol, which has Triple Anti-Dandruff Technology with taurine and vitamin B3 that helps remove dandruff effectively.

Go for a total overhaul and switch to a low-carb, keto, or Mediterranean diet. Or you can make small changes at a time by choosing more natural, whole foods and eating in moderation. Load up on fat-burning foods and eliminate processed foods, sugar, and simple carbs. Try including more lean proteins like chicken and fish, veggies and whole grains, and healthy fats such as nuts and olive oil in your daily meals.

Chronic stress spikes up your cortisol levels, which can increase your appetite and make you store more belly fat. Meditate, work out, or engage in creative outlets to help manage stress.

Simple solutions like walking outdoors or taking cold showers can also make you more resilient to stress. Try Dove Men+Care Body + Face Bar Clean Comfort with every shower for a thorough but gentle clean. It contains moisturizing cream and other nutrients for a well-hydrated wash that leaves you feeling fresh and good.

A lack of sleep makes you hungrier, slows your metabolism, and promotes fat storage. It’s best to aim for six to eight hours of good-quality sleep. Try cultivating sleep-inducing practices before bed: Keep gadgets away, avoid late-night meals, and wind down a couple of hours before you sleep.

Aside from the obvious health risks, smoking and drinking can mess up your hormone levels and lead to inflammation, both of which can disrupt the regulation of fat storage. Alcohol, for instance, contains a lot of calories that can contribute to weight gain and fat accumulation. A beer belly is called that for a reason!

So, dad bod or not, it’s best to get checked by the doctor to see if your visceral abdominal fat deposits are within normal range. More than the looks, it’s about taking care of yourself.