Have you noticed weight gain around your waist? This could be caused by an unhealthy lifestyle with plenty of alcohol and fatty foods. For men, this type of belly is often referred to as a beer belly. Continue reading to learn how to get rid of your beer belly.
All types of calories, whether from alcohol, sugary drinks, or unhealthy diets, can increase belly fat. Particularly in men, excess fat tends to accumulate as a beer belly around the waist.
As we age, the pounds gradually increase, and beer often has an indirect effect on your belly: we tend to pair that chilled IPA with unhealthy options like pizza and crisps.
Drinking beer can interfere with the body's ability to burn fat. When you drink alcohol, the liver prioritises burning alcohol instead of fat and therefore the excess calories settle around the waist.
In addition, there is a link between high alcohol consumption and low testosterone levels, which in turn is associated with increased belly fat.
Beer, for example, contains phytoestrogen and prolactin - two chemicals that can increase oestrogen levels and reduce testosterone. These chemicals are commonly found in hops and barley, two of the most common ingredients in beer.
READ MORE: 5 Typical Causes of Low Testosterone
Unfortunately, there's no miracle cure for slimming your belly alone. However, by burning more calories than you consume, you can reduce the overall fat percentage in your body, and thus also reduce the amount of fat on your beer belly. You might not even need to make such big changes:
Reducing your beer consumption will take you a long way. But if you want to achieve your "get rid of the beer belly" project, you should also make some simple dietary changes.
For example, you could try cutting down on the portions you eat. Instead of eating four slices of pizza, try eating just two. As you get used to smaller portions, you'll find that the new habit becomes easier to follow.
Calorie counting can be a way to lose a beer belly.
Counting calories in your food may seem complicated at first. But as you get an overview of the amount of calories in the food you normally eat, it gets easier.
For example, if you have a daily intake of 2,500 calories, you will lose 0.5 kg per week by reducing your calorie intake to 2,000. However, factors such as age, weight, height, and activity level also affect your calorie needs.
Try to include more vegetables, fruits, whole grains, and lean proteins in your diet and drink plenty of water.
You should also try to cut down on processed foods, foods high in sugar, high in wheat flour, and saturated fats. Your beer belly will thank you!
If you engage in physical activity, you will increase your chances of successfully reducing your waistline.
For example, you can try high-intensity interval training, such as a fast sprint followed by a short rest. A study in the Journal of Obesity suggests that this form of exercise is more effective at burning fat than many other forms of exercise.
One tip is to schedule 30 minutes of moderate-intensity cardio (cycling, jogging, or swimming) almost daily and two days of strength training per week.
READ MORE: How to Increase Metabolism: 5 Powerful Tips
In addition, small changes like choosing the stairs instead of the lift or taking more short walks will also affect your weight and the size of your beer belly over time.
How long it takes for your belly fat to disappear depends on several factors, such as your weight, how much you exercise, and your diet.
If you manage to reduce your calorie intake by 500 calories per day while burning 500 calories every day, you can expect to lose 0.5 kg per week. This equates to 2 kilos per month.
The healthiest way to lose weight is to do so gradually, giving your body time to adjust. This way, you minimise the chance of quickly gaining weight again.
Also, remember that you don't have to give up drinking beer completely. You'll go a long way if you manage to reduce your intake. And maybe you can replace some of the beer with light beer?
If you have low testosterone levels, finding the motivation and energy to exercise and eat healthier can be particularly difficult.
Daily intake of the supplement 4HIM TestoBalance provides the body with zinc, which helps maintain normal testosterone levels in the blood, as well as magnesium and vitamin B6, which help reduce tiredness and fatigue. Magnesium also contributes to normal energy metabolism, normal muscle function, and normal psychological function.
You'll notice that you'll have more energy and desire to exercise. It's the start of a virtuous circle and good habits.
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