How to remove a beer belly: effective ways to lose weight. How to get rid of a beer belly for a man at home Beer belly before and after

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

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

1. Beer is high in calories.

Beer contains from 43 to 45 kilocalories per 100 grams of drink. Considering how many beers his devoted fans can drink in an evening, frightening numbers are obtained.

One bottle of beer contains about 215 kilocalories, one liter - 430, and two liters - 860. This is about a third of the daily calorie intake for a young man who leads a sedentary or moderately active lifestyle. Add to this the usual meals throughout the day and a beer snack, which is also often quite high in calories, and you have a huge calorie surplus.

2. Alcohol is recycled 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 in the first place, and the carbohydrates and fats that come with alcohol are stored as fat reserves. Of course, if you do not have time to spend them.

Until the body processes these “empty” calories, the rest will be stored as fat.

3. Beer changes hormones

According to the results of the 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 In 2004, drinking beer daily for six weeks reduced testosterone levels in men by 11.7%.

Testosterone is a male sex hormone that promotes fat burning and muscle building.

One old study Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol confirms that after taking large doses of alcohol, testosterone remains low for 24 hours.

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

A decrease in testosterone directly affects the content of fat and muscle. Fat burning slows down, as does muscle building. The less muscle, the fewer calories are spent on their maintenance and, again, the slower the fat disappears.

4. Alcohol Increases Calorie Intake

Study Stimulation of appetite by alcohol 2001 showed that drinking before dinner increased overall caloric intake. After 330 milliliters of alcoholic beer, study participants consumed an average of 1,744 kilocalories, after non-alcoholic beer - 1,548 kilocalories, and without beer at all - 1,521 kilocalories. Including the calorie 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 appears from a combination of two factors: an excess of calories and the effect of alcohol on the hormonal background.

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 cause - reduce the amount of beer and other alcohol consumed so as not to suppress production, not to prevent the body from losing weight and gaining muscle mass.

However, simply giving up 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 burn more calories than you consume. Calculate your calorie intake and try to stick to this value.

You'll likely get bored quickly, so try to remember the calorie content of the foods you eat most often. So you can estimate the calorie content of the menu in your head and meet the norm. How to calculate the calorie intake and the deficit needed for weight loss, read.

Remember the simple rules:

• Sweet and fatty are a lot of calories, it’s better not to eat this at all or eat only occasionally (practice).
• Vegetables, except for potatoes, are low in calories, high in vitamins and fiber. You can eat as much as you want.
• Fruits do not contain very many calories. The sweeter the fruit, the more calories it contains. Choose unsweetened and eat as much as you like. Don't eat too much anyway.
• Lean meat (beef, chicken, turkey, rabbit) - a lot, you need to eat to grow muscles.
• Cereals are high-calorie, but they contain a lot of vitamin E, fiber and other useful substances. You can eat, but with an eye on calories.
• Bread and all flour is better to exclude. If you can't refuse, eat rye bread, not wheat bread: 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, washing down glazed cheese with cream is bad.

So that you do not have to cut your diet too much, and also to increase metabolism, fat burning and muscle growth, be sure to supplement your diet with workouts.

3. Go in for sports

The more calories you burn, the faster the fat disappears. Cardio workouts and high intensity intervals work well. Strength training will burn fewer calories, but will provide rapid muscle growth and increase metabolism for a longer time than long-term cardio.

If you choose cardio, the main part should take place in the fat burning zone - 65-75% of the maximum heart rate (HR). You can calculate how to calculate the maximum heart rate and your target zone.

How quickly the beer belly goes away depends on its size, your efforts and your ability to resist temptations. Dare!

The popularization of beer today is acquiring epidemic proportions. Dozens of varieties of this intoxicating drink are persistently advertised to buyers at all corners. Modern society in matters of drinking beer is divided into ardent supporters and opponents, on the pages of newspapers and magazines, on radio and TV, there are debates on the harm and benefits of drinking beer.

If we leave aside all the advertising and journalistic hype, objectively today we can note the many times increased popularity of beer among our population. Everyone drinks beer - from the "pioneer" to the "pensioner". On the one hand, this is good - the demand for alcohol has noticeably decreased. People are gradually switching to lighter alcohol. On the other hand, a new problem has arisen - many people have a need to remove it by which you can easily recognize the admirers of this product.

Experts say that drinking beer is not directly related to the appearance of extra centimeters and kilograms. Its calorie content does not exceed the average value for our usual food products. For example, wheat bread - 238 kcal / 100 gr., pork - 490 kcal / 100 gr., mayonnaise 620 kcal / 100 gr., beer only 36 kcal / 100 gr.

And, nevertheless, the question "how to remove a beer belly" worries a lot of people. This is primarily due to the effect of alcohol, which is contained in the drink. It excites the appetite and along with beer, “accompanying products” are absorbed - chips, nuts, fish, sausages, sausage and the like (everyone can add a favorite treat to the list). Everything is digested and in the form of fat is deposited in men in the waist area.

Now the main question: what to do? How to remove the stomach? Unfortunately, there is no magic pill by definition. Only a systematic, integrated approach to solving a pressing issue gives real results.

How to get rid of a beer belly:

Step 1. Limit beer consumption as much as possible. A day is recommended no more than 0.33 liters. beer or its equivalent. At least 3 days a week do not drink alcohol at all. If possible, use dry red wine instead of beer. It is believed that beer upsets the balance of hormones in the body.

Step 2. Limit the amount of food eaten per day. Refuse to eat after six in the evening. From 7 am to 12 noon you can eat everything. From 12 to 15 - a full lunch. From 15 to 18 - a light dinner. It is advisable to avoid carbonated drinks.

Step 3. You need to add movement to your life. And not just movement. Just walking or running - these loads will not give the expected result. It is necessary to purposefully train exactly the abdomen consists of several groups: straight, oblique and lower muscles. Experts recommend using exercises for all muscle groups.

If possible, sign up for classes with a professional fitness trainer. He will tell you how to remove the beer belly: they will develop specially for you that will provide the desired result.

If you can not go to the gym - you can do exercises at home. Exercises for every day (one approach):

• For rectus muscles - lie on your back, bend your knees, hands behind your head. Run 10 maximally loading the abdominal muscles. We don't help ourselves.
• For oblique muscles - lie on your back, bend your knees, hands behind your head. We perform 10 torso lifts. At the same time, alternately with the elbow of the right hand we reach the left knee, then with the elbow of the left hand - to the right knee.
• For the lower muscles - lie on your back, hands under the buttocks. Perform the exercise "scissors" 10 times.

The first week - one set, the second week - two sets, the third week - three sets. You can make your ideal figure on your own: 15 minutes of classes in the morning for 3 weeks do wonders. Only three weeks and "how to remove a beer belly" - this will no longer be your problem.

At first glance, the pattern is obvious: indeed, such bellies are mainly observed among lovers of a foamy drink. But in fact, the beer belly occurs as a result of the accumulation of fat in the abdominal region. This type of obesity is called abdominal, and it is considered quite dangerous to health.
Beer itself is not very high in calories - 40-50 kilocalories per 100 grams. But the problem is that it is absorbed, as a rule, in liters and, together with a rather high-calorie snack - salted fish, chips, crackers, nuts, sausage, and even pizza.
Further, the composition of beer includes hops, which are the strongest phytoestrogen. This substance is close in nature to the female sex hormone - estrogen. As a result, a man who tends to consume several liters of drink a day begins to develop apple-type obesity - the mammary glands grow and sag, fat is deposited in the hips and abdomen ... For women, pear-type obesity is more typical, in which excess weight is more evenly distributed throughout the body.
In addition, beer alcoholism stretches the stomach. In a normal state, our stomach can hold about 2.5 liters of food in one sitting, but if we constantly drink beer, eating it with fat and salt, the volume of the stomach will increase. The brain begins to receive signals about the lack of a feeling of satiety, and the person eats more and more. Plus, any alcohol is an appetite stimulant and helps fatty foods to be better absorbed. Therefore, beer contributes to the fact that we absorb a huge amount of calories. And they are not spent anywhere, because after such a plentiful meal, rarely anyone wants to move - usually we begin to feel sleepy.

A beer belly does not appear at all because of beer - it is not higher in calories than kefir. And it doesn't just appear in men. A beer belly is an accumulation of fat in the "apple" type, when fat does not accumulate under the skin, but around the internal organs. We tell you how to get rid of it.

The normal percentage of visceral fat in men is 4% of the total body weight, in women it is 12%. With deviations and in both directions, you need to sound the alarm. Lack of visceral fat can lead to organ prolapse, as it holds all the organs in place, resembling vacuum packaging. Excess disrupts the functioning of internal organs, for example, the heart - with obesity, it is overloaded, its life is reduced.

The easiest way to find out the approximate percentage of visceral fat is measure your waist.

• The norm for a waist for women is up to 88 centimeters, for men - up to 94. If the volume is larger, solve the problem.

How to get rid of a beer belly:

1. Make sure you don't have hormonal imbalances

Excessive accumulation of visceral fat may indicate hormonal disorders. If you are confident in the correct nutrition and lifestyle, first of all, take an analysis for hormones. For any deviations in the hormonal background, urgently contact an endocrinologist, do not treat yourself. Just don’t throw everything off on hormones - first try to stop eating French fries at the TV.

2. Don't exceed your daily calorie intake

Count the calories you need for your basal metabolic rate and don't exceed it.

The lion's share of energy (about 1500 kcal) is spent by the body on the main metabolism (all ongoing processes: blood circulation, respiration, digestion, thermoregulation, etc.).

To be more precise:

For women: 0.7 (kcal) X body weight (kg) X 24 (hours) = minimum allowable daily caloric intake

For men: 0.9 (kcal) X body weight (kg) = minimum allowable daily caloric intake

Alternatively, try using calorie counter apps - there are a lot of them, and you can choose the one that works for you.

3. Increase household calorie expenditure

Try to be as active as possible. There is such a thing - household calorie consumption, which does not include the energy spent on training. In general, do not overestimate the importance of training - in an hour you will use up about 300 kcal. But cleaning, washing dishes, walking can increase consumption by 500 kcal per day. This does not mean that training can be abandoned, no, just soberly assess the situation.

4. Choose the most energy intensive program

The average figure of 300 kcal can be doubled, not easily, but possible. Avoid monotonous programs - you should always be interested. Try outdoor games or martial arts - they are the most energy-intensive. Any fat burning workout is also suitable:, or.

5. Strengthen your deep abdominal muscles

A protruding belly is also a sign of a weakened transverse abdominis muscle. We talked about this in detail. Every morning and evening, at least do a vacuum of the abdomen (regular retractions) and a plank - this will strengthen the diaphragm and transverse muscle, and the stomach will be pulled in. Of course, fat deposits will not go away from this, but the stomach will seem much smaller. You won't always be able to walk with your abs tensed to keep your belly flat, the diaphragm and a trained transversus abdominis will take over this function.

But the cubes are the work of the rectus abdominis muscle, to strengthen which you need to do twisting, they are also needed, but without a tightened abdomen, you will become like a turtle.

6. Train your abs for at least 40 minutes per workout

Do at least 3 full 40 minute workouts per week per core area. Perform each exercise until it burns. Use all the equipment that is in the gym - TRX, wheel, expanders, twisting machines, attacking the muscles from all sides.

Yes, abdominal exercises will not affect the fat burning process, it will not work in parts, but it is the strong abdominal muscles that prevent the stomach from becoming protruded and keep it flat. Excess visceral fat presses on the walls of the abdomen from the inside and relaxes them, and if the abdominal muscles are strong, then visceral fat under pressure gradually recedes to normal.

Strong muscles are not only about beauty. With a loose corset, stabilization of the body is disturbed, which can lead to problems of the musculoskeletal system, for example, pain in the lower back and excessive deflection in this area.

7. Include Strength Training in Your Program

Strong muscles burn fat. Strength training increases testosterone levels, an anabolic hormone. It allows you to quickly gain muscle and burn fat. Just don't go all out - an increase in cortisol, a muscle-damaging hormone produced due to the stress of overly hard training, will only make it harder to part with body fat. Small weights will suffice.

8. Avoid stressful situations

During stress, the hormone cortisol (you already know about it) is produced, which destroys muscles. From this, the urge to eat increases, and the muscles are destroyed.

9. Normalize your sleep patterns

Do not sleep more than 7 hours unless you are an avid athlete. Prolonged sleep slows down metabolism and helps fats be deposited on the internal organs. Although, everything is individual - you feel your body.

About why the belly grows from beer and how to get rid of it, how to remove the beer belly ...

A beer belly is typical for men because of the peculiarities of the accumulation of fat in our body: in us (men) fat reserves (both VISCERAL and SUBCUTANEOUS FAT) are deposited mainly in the waist area. In women, more on the hips and buttocks, less on the stomach.

This is because men and women have different biological tasks. But in general, fat is deposited NOT EVENLY and throughout the body, I only described the accented areas (in men and women).

Belly, belly, belly - this is not physiological and not practical, reduces the fitness of the male to survive in this world, and causes huge risks of premature death (the rule is that the larger the belly = the closer the person is to death). The stomach indicates that a person has an excess of excess weight, and this, in turn, leads to a huge number of different types of diseases.

Therefore, the stomach is 100% a burden (disadvantage), and not an advantage (plus) for the male.

A beer belly appears due to: an excess of calories and the effect of alcohol on the hormonal background.

• 100 grams of beer contains about 45 kcal.
• One bottle of beer contains about 215 kcal.
• One liter of beer contains about 430 kcal.

If you also take into account how much beer loyal fans can drink, you get frightening numbers. Joking aside, some people can drink and fill themselves with over 1000 kcal in one evening. Think about it.

Add to these calories also the usual food that these people consume during the day.

Consider also the fact that the vast majority of people eat wrong, "harmful" foods that contain a lot of calories. Yes, in any case, even healthy food, food itself = can create excess calories = and as a result = people get fat (gain weight, extra fat).

Now add to these calories also snacks for this beer, which are often most often present and often 2 -> also quite high-calorie (not counting beer).

What do we get as a result? That's right - just a huge surplus of calories.

What is a calorie surplus and what is the result?

A calorie surplus is when you take in more calories than you burn.

In this scenario, body weight increases, excess weight (fat) accumulates, incl. on the stomach (and a beer belly appears), the state of health worsens, functionality is lost, and of course, in general, the appearance leaves much to be desired ...

That, in fact, is all that concerns beer and excess calories and their relationship.

Hormonal background ...

Fat Burning Workouts

The more calories you burn, the faster the fat disappears.

The faster the so-called. beer belly and other problem areas on your body.

Training = just the same and allow us to expend energy (calories).

That's why I said that be sure to go in for "sports", this is an effective tool that significantly accelerates energy consumption (calories) and, as a result, fat burning (weight loss).

There are two types of training:

• AEROBIC (this is cardio training, swimming, running, walking and all that stuff)
• ANAEROBIC (this is a gym, training with iron)

For the most efficiency and fastest results = I recommend you use both.

Each of these workouts has its own specific features = which will help you quickly get rid of the beer belly and other problem areas on your body (if any).

Recovery and its role ...

Lack of sleep lowers testosterone levels in the body.

Do you remember what I said about testosterone and how important it is (on this topic)?

So sleep 8+ hours/minimum. It is very important.

With lack of sleep, weakness, fatigue, drowsiness, etc. occur. strength endurance and neuropsychic activity are falling .. even without sufficient (without good) sleep, mood, composure and purposefulness, etc., disappear. the reaction is underestimated, attentiveness is lost, there is little energy, little strength, there is a breakdown, irritability, it is very likely that depression, in short, without quality sleep, absolutely all systems and functions of the human body suffer.

This article is just small pieces of knowledge. Ideally, by all means, I recommend that you purchase my training course: "How to lose weight from zero to result", which I updated in 2018, it is created on the basis of the latest scientific data of 2017-2018, it contains absolutely complete information regarding the entire process body fat burning from A to Z, all about nutrition, all about training and much more:

Regards, administrator.