Turn That Beer Belly Into Six Pack Abs In 4 Easy Steps
Beer belly is a word that is used to describe a fat tummy that results from excessive consumption of alcoholic drinks. In case of any alcohol drink, the liver tends to burn alcohol instead of fat which leads to bigger tummies. Basically, if the calorie intake is higher than calorie expenditure, then fat tends to accumulate in the body.
Now if you want to turn that beer belly into six pack abs, then you need to follow these rules:
Causes Of A Beer Belly
This abdominal obesity is due to a number of causes:
* Excessive consumption of alcohol is the most obvious cause of beer belly. It occurs because alcoholic drinks can contain too many calories with no real nutritional value. If people drink too much it will usually mean an excessive amount of additional calories in their diet. If the body is unable to burn these extra calories as fuel, they will be stored in the body as fat. The problem with beer in particular is that it not only means consuming more calories, but it can also cause people to feel hungry.* Comfort eating is another common reason for why people develop abdominal fat. It is sometimes described as attempting to eat away feelings. When the individual is young, they can begin to associate food with reward, especially sweets and other junk food. In adulthood, people can develop the habit of turning to food whenever they are feeling stressed or emotional.* Lack of exercise is another common reason for this type of obesity. People are just not as active today as they were in the past. More people have sit-down jobs than at any time in the past. If the individual spends most of their day starring at a computer they will not be doing enough physical activity to burn even the calories they would consume in a modest diet. Even half an hour of daily exercise is probably not enough activity for somebody who has a sedentary job.
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Do Beer Belly Exercises Work
Despite all the beer belly exercises marketed by fitness franchises, fat loss doesn’t exactly work that way. The American Council on Exercise clarifies that spot reduction, or the belief that you can lose weight in one part of your body by exercising that part, is a myth. Harvard Health Publishing adds that doing a lot of crunches and sit-ups will tighten your abdominal muscles, but may not cause you to shed abdominal fat.
Your body has its own unique way of burning fat, so to lose weight on your belly, you need to start losing weight overall. How do you do that? A February 2019 study published in the journal âBMC Public Healthâ concluded that the best way to lose abdominal fat is through a combination of a diet and regular exercise.
In terms of your diet, the Mayo Clinic explains that in order to lose 1 to 2 pounds of weight a week, you need to eat 500 to 1,000 fewer calories per day. The type of calories you eat is also important. The Harvard T.H. Chan School of Public Health recommends incorporating unrefined, minimally processed foods like fruits, veggies, whole grains, lean protein and healthy fats into one’s diet. These foods provide the fuel your body needs, unlike junk foods that have a lot of calories but very little nutrition.
In terms of exercise, Harvard Health Publishing says you should get 30 to 60 minutes of moderate exercise per day, ideally a combination of cardio and strength training.
Diet Your Beer Gut Away
Remember, it is not just the beer that you have been drinking that has given you a beer gut, but also all the junk food that you eat at the same time. Salted peanuts, chips, pork scratchings, kebabs and baltis all add thousands of extra calories to your weekly diet.
Follow these diet rules to lose your gut:
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Drink One Glass Of Water Per Beer
To go cold turkey and shut the beer tap altogether may be asking too much. You also want to have a life and enjoy yourself. To make this work, you just need to control your consumption. For every beer that you drink, take a break and have a glass of water. This will help control the volume of beer that you drink and it will also keep you better hydrated. Staying hydrated is a key element to staying lean so you help this factor out as well.
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How Long Does It Take To Lose A Beer Belly
The timeframe on losing weight really depends on you and your body. If youre consistent with making changes to your diet, exercise, and lifestyle choices, you should see results.
Healthy weight loss involves losing about 1 to 2 pounds per week. The CDC emphasizes that individuals seeking weight loss at this gradual pace are more likely to keep it off for the long term.
Healthy weight loss isnt a diet or a program, its something that should be ongoing and part of your long-term habits.
Eat More Soluble Fiber
Soluble fiber is a type of fiber that promotes the health of your gut bacteria. It can also help boost the overall fat loss by reducing your appetite.
The soluble fiber in contrast to insoluble fiber dissolves in water.
When mixed with water, the soluble fiber becomes a gel-like substance that helps slows down digestion.
One study at Wake Forest Baptist Medical Center associated every 10 grams of soluble fiber eaten in a day with a reduction in 3.7% of visceral fat. This is over 5 years.
Their recommendation is simple.
Take more soluble fiber from fresh produce such as vegetables, fruits, and beans.
Foods particularly high in soluble fiber include lima beans, black beans, avocado, broccoli, and pear. Other foods like sweet potatoes and cruciferous vegetables like broccoli are also high in soluble fiber.
Why Does Fat Accumulate In The Belly
When you take in more calories than you burn, the excess calories are stored as fat. Where your body stores that fat is determined in part by your age, sex, and hormones.
Boys and girls start out with similar fat storage patterns, but puberty changes that. Women have more subcutaneous fat than men, so those extra fat calories tend to be deposited in their arms, thighs, and buttocks, as well as their bellies. Because men have less subcutaneous fat, they store more in their bellies.
Beer bellies tend to be more prominent in older people because as you get older, your calorie needs go down, you often become less active, and gaining weight gets easier.
As hormone levels decline in men and women as they age, they’re more likely to store fat around the middle. Menopausal women who take hormone replacement therapy tend to have less of a shift toward more belly fat than those who do not.
Studies suggest that smokers may also deposit more fat in their bellies, Jensen says.
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Lose Weight With Synergy Wellness Centers Individualized Programs
While the tips listed above are great strategies for getting healthier in general, some people need a more personalized weight loss plan to ditch their beer belly for good. At Synergy Wellness Center, we have the resources you need to lose belly fat and stay well. Our individualized programs allow you to find the weight loss management tools that are best for you, from metabolism-boosting shots to medications that suppress appetite.
To learn more about the methods available for helping you lose your beer belly in a fast and safe way, contact Synergy Wellness Center today.
What Causes A Hard Beer Belly And How To Get Rid Of This Ticking Time Bomb
Have you recently touched your belly and have been shocked by how firm it feels? If so, then you need to address this issue at once. Although we are not here to raise your alarm, the fact is that a hard beer belly is a ticking time bomb. Sooner or later, you will face the wrath of not only having belly fat but more so, a hard beer belly.
You may be wondering what causes this and how you can prevent or treat it. Although the term suggests it is caused by beer, this is not the only reason. So, do not be fooled into thinking that you are safe from this if you do not drink beer.
In this article, we will be analyzing the whole concept of a hard beer belly. We will discuss what it is, its causes, how you can determine if you have it, and how to avoid it. Keep reading to get this and more insight on a hard beer belly.
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Find Excuses To Move Around More
Do you live within a mile of the nearest grocery store? If so, walk there instead of driving there. Are you located on the second or third floor of an apartment building? Next time, take the stairs instead of the elevator. Finding extra reasons to move around is a great way to sneak in some extra fitness, not to mention reduce your dependence on automation or convenience. This is not just how to lose your beer belly, but how to recondition yourself for a healthier lifestyle in general.
What Causes Beer Belly
Despite the name beer belly, beer is not the sole cause of abdominal fat buildup its usually a combination of unhealthy habits. From a poor diet and excess calories to a lack of exercise and hormonal changes, there are many variables that affect stomach size. Though its not always the culprit, alcohol can also affect fat storage.
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How Drinking Heavily Or Regularly Can Lead To Weight Gain
Some pints of lager can contain 180 calories, the equivalent to a slice of pizza. Stouts and ales can be as calorific as a whole bagel and a pint of cider can contain as many calories as a sugared doughnut.
That means, on a heavy drinking day, you could be consuming almost your whole day’s recommended calorie intake just in alcoholic drinks. Two large glasses of red wine is almost 20% of a mans daily recommended calorie intake.
And that’s not including the chips, takeaway pizza and hangover fry-up the next day.
Men and women are advised not to drink more than 14 alcohol units a week. Regularly having three of four pints after work or sharing a bottle of wine over dinner is enough to make an impact on your waistline over time. Avoid the calories and reduce your belly fat by cutting down on alcohol at home as well as when out and about.
What Causes A Beer Belly In The First Place
Carrying excess weight around your stomach can hurt your health thanks to visceral fat, which is the unhealthy fat.
But contrary to the name beer belly, it takes more than beer to make your waist circumference increase. Three major factors can affect the weight in your mid-region.
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Get Fit And Build Muscle To Help Lose Your Beer Gut
If you are going to exercise, which you really should, then make it count. Men have an advantage over women when it comes to losing fat testosterone. The natural levels of testosterone in the body mean that it is easier to build muscle, and this means that with weight training you can not only burn calories while exercising, you can build lean muscle to help boost your metabolism.
Studies have shown that the best way to lose fat is to shock the body. There are two ways of doing this, and you must do both:
Although we said above that exercise alone is not the route to losing your gut, it does help a great deal. Some people hit the treadmill in the gym for 30 minutes a day, plodding along, and then head straight back to the bar and order beer and fries. This does not work. But a rigorous exercise regime will help a great deal. There are some really intensive fitness plans available online.
The solution is really simple eat less and exercise more. The application is often harder! But you can do it.
Why Drinking Can Make Exercise Harder
If you drink alcohol it can be harder to shift stubborn fat with exercise.
Drinking alcohol reduces the amount of fat your body burns for energy.5 Our bodies cant store alcohol. So when you drink alcohol your body wants to get rid of it. All of your bodys other processes that should be taking place, like burning fat, are interrupted while it does that.
To burn off the 180 calories in a standard strength pint of lager a typical man would have to spend: 13 minutes running on the treadmill or playing football 15 minutes cycling or 20 minutes swimming or half an hour on the golf course.
Drinking before exercise can have a negative effect on your body while any attempt to exercise the morning after drinking can be thwarted as the effects of alcohol can make you feel tired, nauseous and lacking in energy or motivation.
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How Do I Know If My Belly Is Putting My Health At Risk
The size of your waist is a good measure. For men, a waist measurement over 94 cm is a cause for concern. While for women, a waist measurement over 80 cm indicates increased risk of obesity related health conditions.
You should also watch your intake of alcohol and figure out how much you actually do drink.
The Australian Dietary Guidelines recommend drinking no more than 2 standard drinks per day to reduce the lifetime risk of harm from alcohol-related disease and injury.
However, a standard drink is not necessarily what you get served when you order a glass of wine at the bar, as you can see from this table:
|Can of pre-mixed spirits||1.5|
Apart from carrying unnecessary kilos, abdominal obesity is linked to various health conditions. These include a higher risk of cardiovascular disease, type 2 diabetes and certain types of cancer.
Q: What Are The Best Ways For Men To Tailor Their Diets To Get Rid Of A Beer Belly
Nick Mitchell: Stop drinking beer! If they dont drink beer then they need to lose the visceral fat. Given that visceral fat is a huge indication of severe insulin resistance then the best thing to do drop the beer belly is to manage insulin levels by the educated limitation of carbohydrates in the diet and most notably the ditching of processed, and/or sugary foods. This basically means limited or no breads/rices/pastas, no microwaved meals, tight restrictions on anything that comes in a box . I really dont need to talk about sweets and cakes do I?
Q: How long would it take to get rid of a beer belly through nutrition? What should be avoided?
Nick Mitchell: This naturally depends upon the severity of the problem, but for a small beer belly it can take as little as 2 weeks to drop the gut through good nutrition alone. Visceral fat actually has an excellent blood supply in comparison to subcutaneous fat and therefore its more metabolically active and easier to mobilise quickly.
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