{"id":294,"date":"2026-07-26T13:49:30","date_gmt":"2026-07-26T13:49:30","guid":{"rendered":"https:\/\/vikihealthyliving.com\/blog\/?p=294"},"modified":"2026-07-28T17:15:05","modified_gmt":"2026-07-28T17:15:05","slug":"why-belly-fat-increases-with-age-and-what-you-can-do-about-it","status":"publish","type":"post","link":"https:\/\/vikihealthyliving.com\/blog\/why-belly-fat-increases-with-age-and-what-you-can-do-about-it","title":{"rendered":"Why Belly Fat Increases with Age \u2013 and What You Can Do About It"},"content":{"rendered":"\n

Weight gain is a growing health concern. However, the number on the scale does not tell the whole story. Body fat can be stored in different parts of the body, and where it is stored may have a greater impact on health than the total amount of fat we carry. Fat distribution influences metabolism and disease risk, with abdominal fat being particularly important (Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

What are the two types of belly fat and why are they important?<\/strong><\/h2>\n\n\n
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You may have heard of subcutaneous fat and visceral fat. But what exactly are they, and why does the difference matter?<\/strong><\/p>\n\n\n\n

Subcutaneous fat<\/strong> is the fat under the skin, while visceral fat is stored deep inside the abdominal cavity around organs such as the liver and intestines <\/strong>(Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

\u00a0Excess visceral fat is considered far more harmful than subcutaneous fat because it is metabolically active. It releases inflammatory substances and hormones that contribute to insulin resistance; fatty liver disease; cardiovascular disease and other metabolic disorders (Gummeson et al.<\/em> 2012) While fat in the legs seems to be less harmful (Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

Why does visceral fat increase with age?<\/strong><\/h2>\n\n\n\n

As we age, the body becomes more likely to store fat around the abdomen, particularly as visceral fat. This occurs in both men and women and becomes increasingly noticeable between the ages of 25 and 65. The accumulation of visceral fat is thought to contribute to the increased risk of metabolic diseases seen with ageing (Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

One important factor is the gradual loss of muscle with age. Muscle is metabolically active, meaning it burns energy even at rest. As muscle mass declines, the body requires fewer calories. If food intake remains the same, excess calories are more likely to be stored as body fat (Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

Studies show that adults in their 60s have around 6 kg (13\u201314 lb) less muscle than those in their 20s while carrying significantly more body fat. However, this increase in body fat still does not fully explain the much larger rise in visceral (deep abdominal) fat with age, suggesting that additional factors are also involved (Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

Ageing is also associated with a redistribution of body fat. Rather than being stored in the arms, legs and face, more fat is deposited around the abdomen, increasing waist circumference and visceral fat (Hunter et al<\/em>. 2010).<\/p>\n\n\n\n

Lifestyle also plays an important role. Smoking, excessive alcohol consumption, chronic stress, poor sleep, an unhealthy diet and physical inactivity have all been associated with increased visceral fat accumulation (Hunter et al<\/em>. 2010; Geiker et al<\/em>. 2017).<\/p>\n\n\n

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Why do women gain more belly fat after menopause?<\/strong><\/h2>\n\n\n\n

Although both men and women tend to accumulate more visceral fat with age, women often experience an accelerated increase after menopause.<\/p>\n\n\n\n

When women go through menopause, oestrogen levels decline. This hormonal change contributes to an increase in abdominal fat and changes how the body stores and uses energy (Palacios et al<\/em>. 2024).<\/p>\n\n\n\n

Oestrogen has several roles in the body apart from reproduction<\/strong><\/h2>\n\n\n\n