The so called beer belly is a common ailment in our society, particularly in men, No one is born with a belly, but after years of weekly beer pong games and endless tailgating parties, your flat stomach may have been replaced with the dreaded beer gut. Each beer you drink is about 150 calories, which adds up quickly after several hours of dedicated drinking.
What causes a Beer Belly?
When you drink alcohol, your liver prioritizes the burning of alcohol instead of fat, leaving you with some excess pudge around the waistline. Men in particular tend to store excess fat and calories around their belly.
Men also tend to store more fat in their bellies than women and belly fat or visceral fat is lined to a variety of health issues from diabetes to heart disease and high blood pressure.
Here are some tips to get rid of that Gut:
1. Lift weights
If you have a beer gut it means you are consuming more calories (from beer or food) than you burn. Beat the cycle by hitting the gym. Lifting weights strengthens your muscles and boosts your metabolism. Not only will you look more toned, but with a higher metabolic rate you will actually burn more calories all day long.
2. Use Timed Circuits
If you want to get a flat tummy, you can’t expect it to happen by endless hours of steady-state cardio, Performing HIIT (High Intensity Training, which involve intense bursts of energy followed by a short rest period. This sort of cardio targets body fat as fuel and is less time-consuming than an hour-long jog or bike ride. If you up the intensity, you can get in a fat-burning workout in a quick 10 to 15 minutes. weight.These interval-type workouts burn more calories both during and after exercise.
Got No Gym? No Problem Do this exercises at home, Perform them as a circuit working up to a minute each. Rest for a minute and then repeat 5 to 8 times. Complete the workout 3 to 4 times per week along with other steady-state exercise, such as walking or jogging, on other days
1. Squat Thrust
2. Jumping Jack
3. Mountain Climber
3. Prioritize Sleep
This may literally be the easiest way to beat the bulge. Significant research shows that getting enough sleep will help you beat the temptation of high-carb snacks, which lead to weight gain. The American Journal of Clinical Nutrition recommends eight and a half hours of sleep every night for the best results. While this may mean an earlier bedtime and less TV time, adequate sleep will help lower stress and improve your memory in addition to helping you maintain a healthy weight.
4. Eat Smart Eat Clean
When it comes to diet, it’s important to stick to whole, mostly unprocessed foods that are nutritionally dense (“Whole” and “dense” does not mean an entire deep dish pizza, wise guy). Furthermore, foods that are rich in protein contribute to feelings of satiety, which is one way to curb overeating.
Reduce portion sizes
Excessively large portion sizes are a common source of excess calories that can cause weight to creep on. To avoid this, measure out serve sizes according to the nutritional information label so as to be sure as to how many calories you are consuming.
Eating off a smaller plate can also help to reduce portions. When eating out share a meal with a friend or choose an appetizer as an entrée as restaurant meals tend to be very big.
You may be cutting down on calories, but if your diet consists of refined grains and sugars like white bread, crackers, chips, and cookies, you may still have trouble losing weight around your belly. Stomach fat is associated with inflammation, so eating processed foods (which increase inflammation) will hinder your ability to lose the gut. Swap out your packaged foods and snacks for fruits, vegetables, and whole grains. These foods contain powerful antioxidants which have anti-inflammatory properties and can actually prevent belly fat.
5. Monitor your beer consumption
This may not sound like fun, but if you really want to burn off that beer gut, you’re going to have to cut back. Try picking just one day a week to drink beer. By skipping the carb-loaded beverage six days a week, you will cut back on overall calories consumed and can drink to your heart’s desire on the seventh day. When drinking, try to have one low calorie drink, ideally water, between each alcoholic beverage to limit your intake. This will control the volume of beer you drink while keeping you better hydrated. The more water you drink the less space there will be in your stomach for beer and all the high-calorie foods that usually accompany it.
Slow your intake of alcohol, start eating better gradually, and make a habit of working out with steady progression and that beer belly will be a memory in less time than you’d think!