Causes of a beer belly

Beer belly: what is dangerous

How to get rid of beer belly at home

Beer Belly: Diet

Beer Belly Exercises

beer belly in women

Nutritionist advice

The reasons for the appearance of a beer belly

The main reason for the appearance of a beer belly in a man is a long period of abuse of beer drinks. This occurs in conjunction with a passive lifestyle, as well as a violation of the principles of proper nutrition - most often drinking beer is accompanied by eating salty snacks and fatty foods.

The issue of malnutrition for the "brewer" is the most acute. The food of beer lovers is rich in fats, carbohydrates, salts, flavor enhancers and various chemical additives. And all this against the background, as a rule, of the complete absence of vegetables, vitamins, and proper nutrition in the diet. Daily (or several times a week) consumption of beer drinks will certainly lead to excess weight, and this, in turn, will be aggravated by a sedentary lifestyle.

A beer belly is formed in men due to the nature of the accumulation of fat in the body - it is deposited in the waist area. The calorie content of beer can vary from 40 to 55 per 100 grams of beer. But given the amount that an amateur can consume at a time, the numbers are solid. Add here all the calories from snacks and meals eaten.

Often men do not think about the underlying problems of this phenomenon, just getting used to their new appearance. But after all, a beer belly is a harbinger of disruption of the internal organs and, as a result, possible complications, such as heart attack, stroke, arterial hypertension, blood clots and, of course, obesity.

Slim figure in a couple of months. How a man can lose weight at home Lifestyle

Beer belly: what is dangerous

In addition to the already identified health problems, drinking beer leads to an inevitable change in hormonal levels. According to various studies, drinking beer reduces testosterone levels and leads to impaired sexual function - fertility. Also, everyone already knows that a decrease in testosterone affects the level of the ratio of fat to muscle in the body. The process of burning fat slows down significantly, as well as gaining muscle mass.

There is also a direct relationship between beer consumption and an increase in calorie intake. As a rule, for lovers of beer drinks, calorie intake increases by 20-40%. And fat burning after drinking beer slows down.

Naturally, when we talk about a beer belly, we automatically mean that such a person does not have proper physical activity. And there is no need to talk about serious sports. After all, the stomach will interfere with the implementation of most exercises, it is difficult to run with it, and even simple homework can cause difficulties.

That is, we get a combination of three main factors formation of a beer belly: an excess of calories, a decrease in testosterone and the formation of female hormones, a sedentary lifestyle and lack of physical activity.

How to get rid of a beer belly at home

It is necessary and possible to fight with a beer belly. Here are the basic principles of the correct approach to this issue:

Minimize, and it is better to completely abandon the use of beer drinks and especially strong alcohol;

Refuse harmful snacks and fatty foods;

It is necessary to include healthy foods in the diet and adhere to the principles of proper nutrition;

Do physical exercises regularly;

Change lifestyle and way of thinking;

Develop patience, as the process will be quite complicated and long.

Lose kilograms and not gain. Is it effective to go on a Lifestyle diet? You can do this both on your own and with the help of a dietitian.

To effectively lose weight through nutrition, you need to switch to a calorie deficit mode. This means that the number of calories consumed should be less than the number of calories burned during the day.

The basic principles of the diet:

First of all, it is necessary to abandon the breakfast-lunch-dinner food system. A fractional nutrition system is better - eating four to six times a day. At the same time, portions should be small so that there is no feeling of overeating or a full stomach.

It is necessary to enrich the diet with fiber, fresh vegetables and fruits, vitamins, dairy products. Avoid fried foods. But when compiling your diet, you do not need to completely abandon fats. They must be present at the rate of 1 g of fat per 1 kg of weight. The last meal of the day should be two to three hours before bedtime.During the day, it is necessary to consume a sufficient amount of water (we do not take into account tea, coffee and other drinks) at the rate of 30 mg of water per 1 kg of weight. Water helps support metabolism.

And most importantly: start phasing out beer. Why gradual? For many owners of a beer belly, drinking beer has turned into a certain degree of dependence, and it is necessary to get rid of it in the same stages as the amount of consumption of the drink has grown.

Beer belly: exercises

After the diet issue is resolved, you can and should start regular physical activity. It is regularity and constancy that are the key to future success. The main goal of such exercises is the burning of subcutaneous fat. First of all, it will be necessary to do a cardio load: interval walking and, in the future, running.

Example of interval walking

Go outside, it's good if there is a park or stadium nearby. Start walking at your normal pace for five to seven minutes. Next, increase your walking speed to your maximum level and move at that pace for one to two minutes. Then smoothly return to your normal pace and move like this for two to three minutes. Then alternate these two stages of "normal pace-acceleration" for 15-20 minutes. Then return to your normal pace and return home. Gradually it is necessary to increase the training time.

You can do a set of exercises for the press at home. This complex must be performed daily. Training should be circular, that is, perform each exercise one after the other, and then repeat this "circle" and so on four to five times. Remember to rest between sets to restore your breathing and heart rate.

It is recommended to start with a basic exercise - lifting the knees to the chest, which will allow you to prepare the abdominal muscles for subsequent loads. This exercise is recommended to be performed in two variations with lowering the legs and with legs in weight.

An example of a circuit workout for the press

Lifting bent legs and body to each other;

Raising straight legs;

Twisting;

"Scissors";

Lifting straight legs and body to each other;

"Rock climber".

And remember that everyone can change, you just need to work on yourself!

Women's beer belly

However, despite its name, beer belly is not directly related to beer intake, Ilona Mirzoyan, Candidate of Medical Sciences, endocrinologist, told RBC Sport. According to her, in fact, this is what the people called the visceral type of obesity, when the arms and legs can be quite slender, but the volume of the abdomen is large (for women - more than 80 cm, for men - more than 94 cm).

In this type of obesity, brown fat is deposited around the internal organs. It is associated with a number of metabolic disorders: type 2 diabetes mellitus, arterial hypertension, hypertriglyceridemia/dyslipidemia, non-alcoholic fatty liver disease.

The doctor noted that more women suffer from visceral obesity, especially closer to the premenopausal period. In this case, there are no special dietary recommendations. Physical activity has no specific recommendations, except for the predominance of aerobic ("fat-burning") exercises. But they should be selected taking into account not only personal preferences, temperament, but also the state of the cardiovascular system, the general level of physical fitness.

Dietitian's advice

Ilona Andreevna Mirzoyan (Photo: https://medsi.ru/)

Ilona Mirzoyan,

PhD, endocrinologist, MEDSI Premium »:

«Obesity leads to an imbalance between consumed and expended energy, which is based on endocrine disorders, genetic predisposition, behavioral disorders and the influence of external factors. Treatment should begin with an endocrinologist to assess the risks and complications."

“There is no specific diet for this type of obesity. Any type of diet that reduces total calories leads to weight loss. However, the Mediterranean type of nutrition is recognized as the most physiological in composition: 60% - vegetables, fruits and other products containing complex carbohydrates; 30% - "good", that is, healthy fats; 10% - protein food.

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