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This article was co-written by Melody Sayers, MS, RD, NASM-CPT. Melody Sayers is a registered dietitian and personal trainer with NASM (National Academy of Sports Medicine) certification. She is the owner of Elevate Your Plate®, a personal coaching and nutrition consulting company that uses an evidence-based, personalized, factual and results-driven approach to improving the health of its clients. . With over 8 years of experience, Melody has worked in the private and public health sectors, helping individuals and communities make great strides in weight management and disease prevention. She currently holds a certificate in adult weight management and a master of science degree in nutrition, nutrition, and food science from California State University – Northridge.
This article has been viewed 9,469 times.
Beer bellies are common in both men and women, often at an age where metabolism slows down. The reduced metabolic rate causes fat to accumulate from an excess of calories, often concentrated around the abdomen due to you drinking too much alcohol. While beer isn’t the only culprit behind a beer belly, if you suspect delicious beers may be the cause of your waistline, you can create a fat loss plan by changing your habits. Include exercise in your program, and start losing weight the safe way. Read on for more information.
Steps
Change your drinking habits
- When you drink too much, your liver will have to work hard to process the alcohol in the delicious beer you consume in order to clear the alcohol as a toxin. As a result, the liver becomes less efficient and reduces its ability to convert fat into energy, which also means that fat accumulates around the abdomen. Add to that the metabolic rate that declines as you age, and there’s a beer belly. [1] X Research Source
- For most people, 1,700 – 2,000 calories per day is the average intake. To lose weight, that number needs to drop to 1,500 calories for most people on a modest, healthy diet, or can range around 1,700 calories with adequate exercise. A beer or two is among those acceptable.
- Talk to a weight loss specialist or doctor to find out how many calories you need to reduce in order to lose the weight you need. Eating fewer calories may not be appropriate for everyone.
- Each 350 ml bottle of beer contains between 100 -300 calories, depending on the type and brand of beer. Dark beers like stouts and porters and high-alcohol beers have, in essence, more calories than light beers. Some of the newer, lighter beers may be lower in calories, around 50-60 calories, but often the alcohol in them is also lower, so some people may drink more, making the low calorie advantage meaningless. brand.
- Wine can contain about the same amount of alcohol as beer, about 160-200 calories in a cup.
- Spirits usually have about 100 calories in a 45ml cup. Wines such as scotch aged in wood are higher in calories (nearly 200 calories with the same amount of alcohol) due to the increase in fats and esters through the more complex aging process. Wine color has nothing to do with calories, but rather how it is distilled. Cold-filtered spirits have fewer calories, and are also lighter in flavor. Mixtures vary depending on the type, but alcohol with soda or energy drinks is often the most energy drink at the bar.
- Track calories, not beer bottles. If you are a regular beer drinker, you can understand that the low alcohol content in beer will make you want to drink and drink more, so the low calories are also useless. Don’t drink too much just because you’re drinking Bud Life light beer.
- Alternatively, you can continue to drink high-alcohol and high-calorie beers but only on special occasions and limited to one drink. You don’t need to be too disciplined when you want to lose weight. You can treat yourself to an Oatmeal Stout (oat beer) or Chocpate Bock (chocolate beer) from time to time if you like, as long as you know how to count calories and stay balanced.
- Most men should consume no less than 1,500 calories a day, and women 1,200 calories to lose weight safely. Do not reduce your calorie intake too much, and need to keep calories from alcohol very low. [2] X Research Source
- Establish a “ceiling” for calories in alcohol consumed for a particular week. Stop drinking that week if you’ve reached the calorie ceiling in beer. If you reduce your total calories to 1,500 – 1,700 calories a day, the calories of beer should not exceed 100 – 200. You can allow yourself 1,000 calories per week, or 5 light beers if you want to lose weight sustainably. steady.
Change your eating habits
- Never drink on an empty stomach. The toxic effects of alcohol are heightened if your digestive tract is empty. In addition, the dizziness after being drunk will be worse. You always have to eat before you drink beer.
- Eating nutritious food before a few beers will also help you overcome the temptation of harmful late-night foods. Binge eating after drinking is the main cause of beer belly, so if you want to avoid belly fat, you also need to avoid the fourth meal in the middle of the night.
- Try to eat at the same time each day, starting with a high-fiber breakfast with whole grains, fresh fruit, and healthy protein like eggs or peanut butter. Try to avoid processed grains and sugars, and avoid starting your day with refined carbs. .
- People often crave snacks when drinking beer. However, instead of buying ready-to-eat food at the bar, bring unsalted nuts or fresh fruit, or keep a few carrot sticks at home to avoid salty potatoes and fatty cheese bars that may still often seduces you.
- The kidneys and liver have to work hard to remove alcohol from the body, so treating them well will speed up your metabolism, helping you lose weight faster. Regularly eating these foods and cutting alcohol out of your diet will help your waistline drop much faster. [4] X Research Sources
- Fries and snacks
- Candy
- Bacon, sausage and sandwich
- Muffins and cakes
- Yolk
- Fried food
Do exercise
- Allocate time to practice throughout the week. Set aside 15 or 20 minutes for stretching each day, incorporating abs toning exercises like planks and squats, then alternate with strengthening exercises and cardio. (heart rate exercise) every day to avoid boredom.
- Walk. You should consider buying a pedometer to track your steps throughout the day and try to get around 10,000 steps – it’s probably easier than you think. Instead of driving a few miles to the store, walk there, or go for a walk a few times to break the routine and get out of the house. You should go for a brisk walk, slightly faster than your normal walking pace. Try to sweat.
- Stretch and flex muscles. Losing weight doesn’t necessarily require complicated equipment at the gym. You can start around the house with simple exercises that get you moving, jumping rope, pull-ups, push-ups and sit-ups, using your own body as resistance.
- Play basketball or other sports that interest you. Exercising with friends will be easier. Get a few friends who often drink beer to lose weight, practice basketball at the park or play soccer for an hour, several times a week. If it’s fun, you’ll likely stick to the habit.
- Work out your abs at home with crunches and planks. Start slow, trying to do three or four sets of 30 – 50 crunches, and five times of planks for 30 seconds over a half hour period. Then speed up the movement and add in cardio (exercise that increases the heart rate). You will build abs while trying to lose weight.
- Consider yoga, pilates, or abs program at your local gym. They can be great ways to tone your abs and lose weight with expert guidance.
- Some people have the misconception that drinking a lot of beer and eating high-calorie foods is okay if we work hard to train our abs. That is not true. Building abs will strengthen your abs, but it won’t get rid of belly fat quickly, and can even make your belly look bigger while you’re building muscle. Eating fewer calories and losing a few pounds are the only ways to lose that belly fat.
- Try cycling. Bike lanes and bike shops are growing in popularity around the world, making cycling popular, healthy, and trendy. Buy yourself a good bike and gather your friends on a bike ride after dinner. The blood in your body is circulated and your waistline will be slimmer.
- Have a picnic in the forest. Long, quiet picnics are a great idea for those who don’t like exercise. Walking with the power of your feet and being close to nature is the best way to exercise for many people.
- Try swimming. Immersing in and out of the water and swinging is a fun way to exercise. This is a way to burn calories that many people don’t even think of as a mission. You don’t even have to swim: a slow walk in the water can burn up to 200 calories an hour. [5] X Research Sources
- Make sure you get enough, peaceful sleep each night, from 7-8 hours. Taking a break during the day is an important part of stress relief.
- Many people use beer as a relaxation routine, but try switching to herbal tea and even just sitting in quiet contemplation instead of drinking alcohol to relieve stress. You may be surprised at how effective this relaxation technique can be.
Advice
- Remember that muscle weighs more than fat, so you’ll see an increase in body weight as muscle grows. To accurately assess whether the beer belly has decreased or not, you must measure your waist and track the decrease over time.
- No alcohol is always better. Even if you cut calories, the calories in beer are still empty calories, and provide little or no nutrients. All in all, it’s better not to drink alcohol at all, although you can still live a happy and healthy life with a beer.
Warning
- Be sure to consult your doctor before cutting calories in significant amounts. Ask your healthcare provider for a referral to a dietitian and a healthy weight loss plan.
This article was co-written by Melody Sayers, MS, RD, NASM-CPT. Melody Sayers is a registered dietitian and personal trainer with NASM (National Academy of Sports Medicine) certification. She is the owner of Elevate Your Plate®, a personal coaching and nutrition consulting company that uses an evidence-based, personalized, factual and results-driven approach to improving the health of its clients. . With over 8 years of experience, Melody has worked in the private and public health sectors, helping individuals and communities make great strides in weight management and disease prevention. She currently holds a certificate in adult weight management and a master of science degree in nutrition, nutrition, and food science from California State University – Northridge.
This article has been viewed 9,469 times.
Beer bellies are common in both men and women, often at an age where metabolism slows down. The reduced metabolic rate causes fat to accumulate from an excess of calories, often concentrated around the abdomen due to you drinking too much alcohol. While beer isn’t the only culprit behind a beer belly, if you suspect delicious beers may be the cause of your waistline, you can create a fat loss plan by changing your habits. Include exercise in your program, and start losing weight the safe way. Read on for more information.
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