How to remove a beer belly

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We'll have to work on two fronts: restore testosterone production and reduce calorie intake.

Why does a beer belly appear

A beer belly is typical for men because of the peculiarities of the accumulation of fat in the body: their fat reserves are deposited mainly in the waist area. In addition, alcohol changes male hormonal levels, which also contributes to the accumulation of fat.

Let's take a look at the reasons why beer increases body fat.

1. Beer has a lot of calories

Beer contains 43 to 45 kilocalories per 100 grams of beverage. Considering how much beer his devoted fans can drink in an evening, the numbers are daunting.

One bottle of beer contains about 215 kcal, one liter - 430, and two liters - 860. This is about a third of the daily calorie intake for a young man leading a sedentary or moderately active lifestyle. Add to that the usual meals throughout the day and the beer snacks, which are also often high in calories, and you have a huge excess of calories.

2. Alcohol is processed first, then everything else

Ethyl alcohol contains about seven kilocalories per gram. Since alcohol is toxic to the body, the body tries to process these calories first, and carbohydrates and fats that come with alcohol are stored as fat stores. Of course, if you do not have time to spend them.

Until the body has processed these "empty" calories, the rest will be stored as fat.

3. Beer changes hormones

According to the 2004 study Effect of moderate alcohol consumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study, drinking beer daily for six weeks reduces testosterone levels in men by 11, 7%.

Testosterone is a male sex hormone that helps burn fat and build muscle.

One old study on Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol confirms that testosterone remains low for 24 hours after high alcohol intake.

A 1998 study found that beer contains the phytoestrogens daidzein and genistein, which also suppress testosterone production.

Decreased testosterone directly affects fat and muscle content. Fat burning is slowed down, as is muscle building. The smaller the muscle, the fewer calories are spent on maintaining them and, again, the slower the fat goes away.

4. Alcohol increases your calorie intake

The 2001 Stimulation of appetite by alcohol study found that drinking alcohol before lunch increased overall calorie intake. After 330 milliliters of alcoholic beer, the study participants consumed an average of 1,744 kilocalories, after non-alcoholic beer - 1,548 kilocalories, and without beer at all - 1,521 kilocalories. Taking into account the caloric content of alcohol, the calorie intake of people who drank beer increased by 30% compared to those who did not drink beer.

A beer belly comes from a combination of two factors: excess calories and the effect of alcohol on hormones.

With the reasons sorted out, we turn to the methods of struggle.

How to get rid of a beer belly

1. Reduce alcohol consumption to a minimum

First of all, you need to eliminate the reason - to reduce the amount of beer and other alcohol consumed, so as not to suppress testosterone production, not to interfere with the body from losing weight and gaining muscle mass.

However, simply quitting alcohol will not give quick results. To lose weight faster, you need to create a calorie deficit.

2. Create a calorie deficit

A calorie deficit is when you spend more than you consume. Calculate your calorie intake and try to stick to that value.

Most likely, you will quickly get bored of it, so try to remember the calorie content of the foods you eat most often. So you can figure out the calorie content of the menu in your head and keep within the norm. How to calculate the calorie intake and the deficit required for weight loss, read here.

Remember these simple rules:

• Sweet and fatty - this is a lot of calories, it is better not to eat this at all or eat only occasionally (practice cheat meal).
• Vegetables, except for potatoes, are low in calories, high in vitamins and fiber. You can eat as much as you want.
• Fruits are low in calories. The sweeter the fruit, the more calories it contains. Choose savory ones and eat as much as you like. Don't eat much anyway.
• Lean meat (beef, chicken, turkey, rabbit) - a lot of protein, you need to eat to build muscle.
• Cereals are high in calories, but they contain a lot of vitamin E, fiber and other useful substances. You can eat, but with an eye on the calorie content.
• It is better to exclude bread and all flour. If you can't refuse, eat rye bread, not wheat: it has fewer calories.
• Dairy products are high in protein and calcium. Their calorie content depends on fat content, sugar content and additives. A pack of cottage cheese is good, to wash down glazed curd with cream is bad.

So that you do not have to cut back on your diet, and also to speed up your metabolism, fat burning and muscle growth, be sure to supplement your diet with exercise.

3. Go in for sports

The more calories you burn, the faster the fat goes away. Cardio workouts and high-intensity interval workouts work well. Strength training will burn fewer calories, but it will provide faster muscle growth and a faster metabolism for longer than prolonged cardio.

If you choose cardio, the main part should be in the fat-burning zone - 65-75% of your maximum heart rate (HR).

How quickly a beer belly disappears depends on its size, your efforts, and your ability to resist temptations. Go for it!