Unfortunately, as you have got older, not only has your hair started to go grey, the six pack that you were so proud of has slowly turned into more of a barrel. Although I personally enjoy many Belgium, German, Czech and Polish beers, I never drink more than one or two in a night, and only a couple of nights per week.
If you were ever a “binge drinker” in your younger days, you might be dealing with a more serious beer belly issue.
This beer belly is certainly not attractive and there are plenty of health risks that come with having a larger belly.
What has caused this beer belly? And what can you do to lose it? Please continue reading for some tips to lose your beer belly.
What is the Reason for Your Beer Belly?
Is drinking beer the sole reason for your beer belly? Probably not.
While a typical beer will contain between 180-500 calories there may be other factors at play.
Of course, if you are a fan of more than the occasional tipple then these “empty calories” will soon add up and will likely be one of the reasons why your belly has grown over the years.
Does Genetics Play a Part?
Have you ever noticed that despite what they eat or drink, there are some people who just do not gain fat. Others only need to look at a donut and will gain weight.
Yes, genetics can play a part in how much weight you gain but there are certainly ways that you can overcome this issue.
Your gender can also have an impact on your body fat too. With women likely to find losing fat more difficult than men.
What you will find is that men and women will accumulate fat in different places. Men will gain the weight across their belly while women will gain the fat across the butt and thighs.
Getting older makes it more difficult to burn fat, and more likely to gain the fat in the first place.
Men will typically see a loss of testosterone as they age, especially once they reach the age of 30.
This can cause a whole host of issues, for example sexual problems, less muscle mass, insomnia and fatigue.
As women get older, they will undergo the menopause. A process where estrogen levels will fall.
This usually occurs between the ages of 45 and 55, causing symptoms like vaginal dryness, night sweats, anxiety and depression.
A lack of testosterone and estrogen in the body will make it much harder to maintain a slim body.
Is Sugar the Main Issue?
If you are drinking a lot of beer, then you are also likely to be consuming plenty of sugar and refined carbohydrates too.
This can affect your insulin resistance and will change how your body distributes fat.
One potential issue with a change in your insulin resistance is metabolic syndrome, which is a condition that reduces your body’s ability to consume and store energy effectively.
Belly fat, or to give it its more scientific name of visceral fat is considered the most dangerous form of fat. It can increase your risk of developing heart disease as it has been shown to surround your internal organs.
Tips to Lose a Beer Belly
The best bit of advice I can give you to lose your beer belly is to cut calories and to try and increase physical activity.
Cutting beer from your diet is also recommended, not only will cutting those empty calories help lose that belly fat, but it will also reduce your risk of developing liver damage and other potential issues.
I would highly recommend adding more protein to your current diet. When consumed, protein will release PYY, a hormone that sends a signal to your brain to tell it that you are full.
Research has also shown that those who have a higher than normal protein intake had less belly fat.
Increasing the amount of soluble fiber you consume will also help battle your beer belly.
Soluble fiber when consumed will form a gel with the food in your digestive tract. This slows down the rate that it passes through your system. As you feel fuller for longer you will naturally eat less.
While not strictly linked with beer consumption, you should take steps to reduce your stress levels and to increase the amount you sleep.
When you are stressed your body will release more of the stress hormone cortisol, this will in turn increase your appetite. You may want to consider meditation or yoga to try and relieve your own stress levels.
A lack of sleep can impact your health, with those who sleep less than 5 hours each night found to be significantly more likely to gain weight than those who slept more than 7 hours per night.
Lose the Beer Belly with Exercise
Gone are the days where fitness “professionals” would claim that a few sit-ups or crunches will give you six-pack abs.
While these exercises will strengthen and tighten your core, if you do not lose the fat surrounding your abs you are not going to see much change to your appearance.
Of course, if you do not strengthen your core, then when you do lose some of that excess belly fat you won’t see any abs either.
Personally, I would recommend HIIT alongside your regular weight training regime. HIIT workouts can potentially burn off hundreds of calories in just a few short minutes.
Running and cycling are also good options, especially if you are not a massive fan of the gym. Getting out and about in nature can offer various benefits.
Whatever you choose to do has got to be better than doing nothing at all.
More HIIT Information: Best Tabata Workouts
Belly fat has been linked to numerous issues, so losing that beer belly would really be a good idea.
If you have read through the above article then you will by now know a few ideas to help you reach that goal, and to start losing a few pounds.
Losing the beer belly won’t happen overnight, but if you are willing to remain dedicated then you will soon start to see the results you would hope for.
Additional Tip for Belly Fat: DIY Coolsculpting at Home
About the Author
Jonathan is a fitness blogger and bodybuilding enthusiast. He is the founder of Skinny2Fit, a website designed to provide you with easy access to good advice that is both simple and to the point. Helping you gain muscle mass and strength!