Beer Belly, Dad Bod, or Potbelly? What Your Abdominal Fat Says About Your Health

Barbara Johnson, MD
2 days ago
7 min read

The beer belly, the dad bod, the potbelly… whatever you call it, excess fat around the abdominal region is extremely common in men, especially as they age. But what many don’t realize is that a growing midsection can be more than just a cosmetic concern; it’s a signal of serious health consequences.

While diet and exercise are key contributors, they aren’t the only factors behind abdominal fat. Genetics, hormones, environmental toxins, and even your personal care products can all influence how and where fat is stored.

Why Men Store Fat in the Belly

As you might be able to tell from a glance around at your friends and neighbors, men are more likely to store excess fat in their abdominal region. This is because the estrogen in a woman’s body causes fat to be stored in regions that are easily accessible sources of energy when breastfeeding or pregnant, like the hips and thighs. For men who lack this estrogen, fat is stored in the stomach and abdominal region.

An unhealthy diet, lack of exercise, exposure to environmental toxins, hormone imbalance, and genetic variations can all lead to a beer belly. Aging further complicates this. Declining testosterone levels and natural muscle loss mean fewer calories burned at rest, leading to more visceral fat, the type that surrounds organs. Unlike subcutaneous fat, visceral fat is metabolically active and linked to inflammation and a higher risk of disease.

Beer Belly 101: Understanding Visceral Fat

Excess fat in the abdominal region is largely made up of visceral fat. This is fat that surrounds an organ, rather than sitting immediately under the skin, like subcutaneous fat. Belly fat is visceral fat that lies deep within the abdomen, surrounding the internal organs like the small intestines. Visceral fat is more dangerous than subcutaneous fat for several reasons. For one, this fat secretes higher amounts of inflammation-triggering chemicals. This releases more fatty acids into the bloodstream. This is the opposite of fat in other, subcutaneous regions in the body, where fatty acids are stored instead of released into circulation.

One way to think of belly fat is as the trunk of a car. For men, this is the default storage place for men to store fat. When you pack lightly, there is extra room in the trunk and no problems. But when you pack too heavily, the trunk fills up quickly, and things must be stored in other parts of the car. This is the same for the buildup of fat in the body. Once there is no space in the abdominal region, excess fat starts to be stored in the liver, pancreas, and muscles. This can be extremely unhealthy.

A buildup of belly fat can increase the risk of:

Heart disease
Heart attacks
High blood pressure
Fatty liver
Stroke
Type 2 diabetes
Asthma
Breast cancer
Colon cancer
Dementia

Key Causes of Abdominal Fat

Unhealthy Diet

Some foods are more likely than others to cause a beer belly. These foods are typically very high in sugar, carbs, and saturated fat. Foods more likely to increase belly fat include:

Soda and other sugary drinks like energy drinks and fruit punch- these drinks are very calorie-dense and encourage weight gain.
Refined grains- a 2010 study found that increased intake of refined grains correlated to a larger amount of abdominal fat.
Saturated fats- these fats can “turn on” several genes in fatty tissue and increase the storage of fat in the abdomen.

Lack of Exercise

A physically inactive lifestyle is one of the main reasons for weight gain in men, especially visceral fat. A 2003 study by Duke University Medical Center discovered that a lack of physical exercise leads to a significant increase in visceral fat. The same study found that high amounts of exercise can lead to large decreases in such fat over a short amount of time.

Stress

As we consume sugar during a time of stress, most of the sugar remains unused and is stored in the body. When you’re stressed, rather than being stored in the hips, this sugar is stored centrally- around the organs of the abdomen as visceral fat. Cortisol can also cause you to gain weight due to its effects on the metabolism.

Even if you don’t succumb to sugary cravings, cortisol will slow the metabolism and cause fewer calories to be burned. A 2015 study found that people with higher daily stress levels burned fewer calories than those with normal cortisol levels.

Genetics

There are several different genes associated with weight gain. Such genes include:

UCP1- One variation of this gene is associated with a lower metabolic testing rate, lower body heat production, and a higher chance of weight gain and high BMI. (The less food energy used to heat, the more energy stored as fat).
FTO- Variants of this gene increase absorption of saturated fat if more than 22g are eaten in a day. This gene also causes a preference for high-fat foods, reduced satiety responsiveness after eating, and greater food intake. Those who have variations in the FTO gene and eat more than 22g of saturated fat in a day are at increased risk of other health issues such as increased white fat, slower metabolism, and impaired fat burning.

Hormonal Imbalances

Thyroid: This hormone is used to control your metabolism, which is the way your body uses energy. When the thyroid is underactive, many of the body’s functions slow down- including burning calories. One study found that an underactive thyroid is associated with weight gain in the abdomen.
Leptin: This hormone is released by fat cells, which targets nerve cells in the brain and triggers the feeling of fullness that often follows a meal. An old study found that leptin levels correlate with the amount of stored fat in the body. Overweight people tend to have lots of body fat in their cells and high levels of leptin. This is likely due to leptin resistance, when the brain no longer understands that the body has enough energy.
Testosterone: This hormone is the most important sex hormone in men, yet it is also present in women. Testosterone determines male characteristics, such as a deep voice, lean muscle mass, and facial hair. Testosterone is also very important for energy, drive, and motivation. As described earlier, testosterone decreases as men age, which will decrease muscle growth, increase adipose tissue, and cause weight gain. According to one study, 30% of obese men have low levels of testosterone.
Estrogen: A form of this hormone is responsible for libido modulation, sperm production, and erectile function in men. While high amounts of this hormone in women cause fat storage around the thighs and hips, high amounts of estrogen for men can cause weight gain in men under 60. On the other hand, low levels of estrogen in men can cause low sex drive and the buildup of excess fat around the abdominal region

Environmental Toxins

Endocrine disruptors in food, water, personal care products, and plastics can interfere with hormone signaling, contributing to weight gain. Common toxins include BPA, phthalates, PFAS, triclosan, and phytoestrogens.

Products like Old Spice Antiperspirant, Axe 2-in-1 Shampoo & Conditioner, and Harry’s Post Shave Balm have been shown to contain endocrine-disrupting chemicals. Fragrances alone can mask dozens of hidden chemicals, many linked to hormonal imbalance, immune disruption, and inflammation.

You can check the safety of products using EWG Skin Deep, a database of personal care products and their hidden toxins.

Dad Bod Hacks:

If you’re looking to shrink the beer belly or trim the dad bod, the good news is that small, consistent changes can make a big difference. Here are evidence-based strategies for 2025 to help men lose visceral fat, improve hormones, and feel healthier:

1. Move Beyond Cardio: Strength and Resistance Training

While cardio is helpful, resistance training and weight lifting are key to building muscle, boosting metabolism, and burning abdominal fat. Incorporate:

2–3 days per week of full-body strength training
Core-focused exercises like planks, deadlifts, and squats
Compound movements that engage multiple muscle groups for maximum calorie burn

2. High-Intensity Interval Training (HIIT)

Short bursts of intense activity followed by recovery periods have been shown to reduce visceral fat more effectively than steady-state cardio. Examples include:

Sprint intervals on a treadmill or bike
Circuit training with bodyweight exercises
Tabata-style workouts for 15–20 minutes

3. Prioritize Protein

Eating adequate protein helps preserve muscle mass, improve satiety, and reduce fat storage. Aim for high-quality sources like:

Lean meats (chicken, turkey, fish)
Plant-based proteins (lentils, chickpeas, tofu)
Eggs and low-fat dairy products

A 2024 study found that increasing protein intake helped men lose abdominal fat while maintaining lean muscle mass.

4. Fiber Up

Fiber slows digestion, supports gut health, and reduces fat accumulation. Include:

Whole grains like oats, quinoa, and brown rice
Fruits and vegetables
Legumes and beans

Soluble fiber, in particular, helps reduce visceral fat by binding to cholesterol and sugar in the gut and reducing calorie absorption.

5. Limit Sugar and Refined Carbs

Sugar and refined carbs spike insulin and promote fat storage, especially in the abdominal region. Swap:

Soda for sparkling water or unsweetened tea
White bread and pasta for whole-grain alternatives
Pastries and desserts for fresh fruit or dark chocolate

6. Reduce Stress and Cortisol

Chronic stress drives visceral fat storage. Techniques to manage stress include:

Mindfulness meditation or deep breathing exercises
Regular physical activity
Prioritizing downtime and hobbies

7. Optimize Sleep

Insufficient or poor-quality sleep increases appetite, cortisol, and abdominal fat. Men should aim for 7–9 hours per night. Sleep hygiene tips include:

Keeping a consistent sleep schedule
Limiting screens before bed
Creating a dark, quiet, cool sleeping environment

8. Reduce Exposure to Endocrine Disruptors

Environmental toxins can interfere with hormones and fat metabolism. Protect yourself by:

Choosing personal care products free of phthalates, parabens, and fragrances (EWG Skin Deep can help)
Avoiding plastic food containers labeled BPA-free, or using glass and stainless steel
Limiting pesticide exposure through organic produce when possible

9. Support Hormonal Balance

Testosterone support: Resistance training, vitamin D, healthy fats, and sleep help maintain testosterone levels
Thyroid support: Adequate iodine and selenium through diet or supplementation can support metabolism
Leptin sensitivity: Maintain regular meal timing, adequate protein, and reduce sugar intake to improve satiety signals

10. Track Progress and Stay Consistent

Lifestyle changes work best when measured. Track:

Waist circumference and body composition
Exercise sessions and intensity
Diet habits, including sugar, protein, and fiber intake

Small, consistent improvements compound over time, helping you shrink abdominal fat while boosting overall energy, metabolism, and long-term health.