The common belief that women get a beer belly because of beer is a myth. The appearance of a characteristic tummy may be influenced by beer, but only due to the consumption of high-calorie and unhealthy snacks “with beer”, which negatively affect metabolism.
Beer is an alcoholic drink, therefore it stimulates the appetite, leads to gluttony, weight problems, and an increase in abdominal volume.
Soda and other chemical treats, such as sweet bars and chips, have similar properties, the infatuation with which affects the stomach and thighs.
What is a beer belly?
Everyone knows the concept of a beer belly. It is also called “labor callus”, “bundle of nerves” and other comic names. Although, the owners of these forms should have no time for jokes. After all, the beer belly poses a hidden health threat. It is nothing more than the deposition of voluminous fat masses inside the abdominal cavity.
If you take any man over the age of 50 with a large, hard belly like a drum, he is very likely to have hypertension, coronary heart disease and type 2 diabetes.
Scientists noticed a relationship about 30 years ago:
- Abdominal obesity (when fat is deposited in the abdominal cavity);
- Atherosclerosis, which is the culprit of heart problems and high blood pressure;
- Insulin resistance is the cause of type 2 diabetes.
This stable combination is called metabolic syndrome. The danger of this syndrome to health and life can be judged by its second name - “deadly quartet”. And the main reason for this dangerous condition is precisely that same beer belly, or, in other words, abdominal obesity. That is, metabolic syndrome is caused by nothing more than an unhealthy lifestyle. In essence, the “deadly quartet” is a choice, although often unconscious, of the person himself.
Important information! Abdominal obesity is common to most men. Scientists see this as one of the main reasons why the average life expectancy of men is less than that of women.
The Dangers of Beer Belly
Weight gain against the background of daily sipping and snacking on foam leads to the following problems:
- increased risk of developing diabetes;
- dysfunctions of the cardiovascular system;
- development of chronic arterial hypertension.
Think about it! Beer contains cobalt, which provokes fatty heart muscle, and carcinogens present in the drink lead to the appearance of cancerous tumors.
Foam also provokes the accumulation of visceral fat, which forms on the walls of internal organs. This explains the elasticity of the bellies of beer drinkers; such a belly cannot be retracted. Visceral fat formations put pressure on internal organs, significantly impairing their functioning.
What about this for women?
It’s clear with men, but we are interested in the question: does beer make the belly grow in women? The answer to this is not clear-cut.
Most women are protected from abdominal obesity by their body type. When women with a pear-shaped body gain weight, fat is deposited mainly in the subcutaneous fat layer - on the hips, buttocks, and lower abdomen. This type of distribution of body fat is considered less dangerous than abdominal obesity, since there is no clear correlation with either the development of atherosclerosis or diabetes mellitus.
It can be considered that pear women are protected from the appearance of a beer belly by their bodily constitution. Even if they gain fat in the waist area, their stomach remains soft, since fat deposits are localized not inside the abdominal cavity, but under the skin.
The situation is completely different for women with an “apple” body type. When they are obese, fat is distributed according to the male type - deposited on the arms, shoulders, sides and inside the abdominal cavity. So the appearance of a beer belly, which, as we already know, is nothing more than abdominal obesity, is quite likely in apple women.
Be sure to read: Causes of weight gain in women during the menstrual cycle
Beer belly in women causes the development of metabolic syndrome in the same way as in men. This means it poses a great threat to health. However, nature took care of the health of the successors of the human race - female hormones protect the blood vessels of women from sclerotic changes.
Therefore, during the period of fertility, even in women with beer bellies, metabolic syndrome - that very “deadly quartet” - as a rule, does not develop.
But after the onset of menopause in women with abdominal obesity, coronary heart disease, hypertension, and diabetes mellitus do not keep themselves waiting. Therefore, it would be nice for every apple woman to meet menopause without signs of a beer belly.
Does beer cause belly growth?
Having found out what a beer belly essentially is, let's figure out what role beer plays in its appearance. Does this drink have the properties to cause the deposition of fatty masses inside the abdominal cavity?
100 g of beer contains about 45 kilocalories. It is also known that this drink contains substances similar in their action to the female sex hormone estrogen. Could this somehow contribute to the growth of a beer belly?
Scientists have not given a clear answer to this question. Scientific studies have shown that men who drink a lot of beer have increased levels of the female sex hormone estrogen in their bodies. This is manifested by the development of gynecomastia, decreased libido and potency. It is also known that for women during menopause, moderate consumption of live draft beer is useful because it helps maintain hormonal balance.
Most likely, the growth of the beer belly is not due to the “hormonal” properties of beer, but to its calorie content. Although it cannot be called high, when drinking a foamy drink, rarely does anyone limit themselves to 1-2 glasses.
A liter of beer contains about 450 kcal, but there are drinkers for whom drinking 3 liters in one evening is a common thing. And this is already 1350 kcal - almost the daily norm of kilocalories for a person leading a sedentary lifestyle.
In addition, these kilocalories, as a rule, are not consumed as a replacement for any meal, but in addition to the daily diet. And if you also take into account that crackers, chips, and salted fish are usually eaten along with beer - quite high-calorie foods, then the reasons for the growth of the beer belly in women and men become clear.
It turns out that the beer belly appears not because of the exclusive effect of beer, but because of ordinary excess. It can just as well be “pie” or “candy” - its name can be changed depending on the preferences of its owner.
Methods of disposal
If you are concerned about the question: how to remove a beer belly for a woman, then you are at the beginning of the right path. It is necessary to get rid of the beer belly not only because it spoils your figure, but also for health reasons. After all, its presence is one of the main factors in reducing life expectancy.
You don’t want to start counting down your heart attacks and strokes in the very first years after the onset of menopause, do you? Women with abdominal obesity have a very good chance of this. So the motivation for losing weight for plump “apples” is ironclad. “Pears,” who are at much less risk of developing metabolic syndrome, can only envy such motivation.
Important information! According to scientists' recommendations, the waist circumference at which abdominal obesity does not pose a health threat is:
- 80 cm or less – for women;
- 94 cm or less – for men.
The only way to achieve this parameter is by losing weight. There is only one way to do this - to spend more kilocalories than consumed in food. At the same time, to make up for the kilocalorie deficit, energy will be consumed from fat reserves, and weight will gradually decrease. All other methods that promise weight loss are deception.
Be sure to read: What foods reduce appetite and suppress hunger?
To get rid of a beer belly for a woman, it is necessary to reduce the daily calorie intake and increase physical activity. It is better if these changes are implemented on a permanent basis. After all, temporary measures lead to the same temporary results. When you return to your previous lifestyle, the beer belly will gradually return to its place.
How to eat healthy
Let's look at how to eat properly to get rid of a beer belly for a woman. To do this you need to adhere to the following rules.
Avoid junk foods
There are foods that have no nutritional value other than calories. They contain almost no useful substances - vitamins, microelements, proteins, healthy fats, but they contain an abundance of fast carbohydrates and many harmful components:
- Margarine, which, like plasticine, sticks to the walls of blood vessels;
- Chemical additives – preservatives, flavors, dyes and other carcinogenic elements;
- White flour and starch are refined products, devoid of all the beneficial elements contained in cereals;
- Excess sugar and salt, which cause dangerous diseases.
Sweet soda, pastries, white bread, confectionery, mayonnaise, chips and other food products only please the taste buds and are deposited as fat inside the abdominal cavity, causing the growth of a beer belly. They must be abandoned once and for all.
Eat more often, but in small portions
The feeling of fullness is determined by the degree of filling of the stomach. Large meals stretch the stomach, so you need to eat a significant amount of food to feel full. If you reduce the size of portions, your stomach will gradually shrink, and satiety will be felt from a much smaller amount of food.
Your rule should be to eat a portion the size of your fist at one time. At the same time, do not drink food with liquid - this makes digestion difficult and stretches the walls of the stomach. There should be 5-6 meals a day, including snacks. This diet prevents hunger, and calorie restrictions are easier to tolerate.
Don't eat carbs for dinner
Carbohydrates are a source of energy. They must be consumed before active pastime. In this case, they will provide the body with energy for physical and mental activity. If you eat carbohydrate food for dinner, then its energy is stored for the future in the form of fat reserves.
Therefore, in the evening, eat foods containing animal protein - cottage cheese, lean meat, fish along with non-starchy vegetables: cabbage, zucchini, cucumbers, tomatoes. Animal protein will not be deposited in the fat depot at night, but will be used to build muscle tissue.
Limit calories
High-calorie foods - cheeses, fatty fish, liver, etc. It is necessary to eat because they contain many useful substances. However, if you want to get rid of a beer belly, calculate their quantity based on your daily caloric intake in the range of 1200-1300 kcal.
Eliminate sausages, semi-finished products, canned food. They contain a lot of fat and salt. Replace them with home-cooked meat dishes. The basis of a diet for someone losing weight is fish, lean meats, cottage cheese, eggs, vegetables, whole grains, dairy products, and unsweetened fruits.
Drink water
The biochemical processes of the body are carried out in a liquid medium. Therefore, for active metabolism you need to drink a sufficient amount of water - at least 30 g/kg body weight.
Drink beer less often
When talking about how to remove a woman’s beer belly, we cannot help but touch on the topic of female alcoholism. Abdominal obesity is a serious problem, but if a woman drinks beer frequently, she may not be the only one.
Be sure to read: The importance of a calorie deficit when losing weight
Important information! Women's beer alcoholism creeps up unnoticed, and it is very difficult to get rid of it. According to WHO recommendations, the safe consumption rate for women is 330 ml of 6% beer per day. At the same time, at least 2 days a week should be free from drinking alcohol.
How to get rid of fatty deposits?
If you hope to remove excess fat at home and continue to sip beer, then nothing will happen. It is impossible to correct your figure while continuing to lead your usual lifestyle. Start small - reduce the amount of intoxicating drink you consume (and ideally, give it up altogether). This will reduce the size of your stomach. Add to this some feasible physical activity.
Visceral fat is characterized by a curious feature - when playing sports, it is broken down first. Fat deposits are especially active in terms of metabolism, so the body uses them when there is a lack of calories.
By the way! If you are an avid beer drinker who wants to lose weight, then drink light beer - dark varieties contain more calories.
Also, to reduce the size of your belly, it is recommended to give up your usual beer snacks and adjust your diet. And if you really can’t live without beer, then drink it during the daytime, and not before bed.
Physical activity
To burn fat deposits inside the abdomen, regular physical activity is required, which accelerates the heart rate. Daily brisk walking, running, dancing, swimming, aerobics or any type of fitness that you like will do. You should choose the type of physical activity that evokes positive emotions so that you don’t have to force yourself to do it.
There is a common misconception that fat can be lost locally by loading the muscles located in the problem area. This is wrong. When losing weight, fat leaves evenly from the entire body. To get rid of a beer belly for a woman, it is not enough to just pump up your abs. To burn fat reserves, you need to expend energy through any physical activity. The main thing is that the rule of calorie deficit is observed - their consumption must exceed their intake.
Walk more, don’t use the elevator, spend your weekends hiking and playing outdoors - this will not only help you get rid of your beer belly, but also fill you with vital energy and optimism.
Include abdominal exercises, push-ups, and planks in your gymnastics complex. The “Vacuum” exercise is especially effective for getting rid of beer belly. Do it every day, and, provided you follow the other rules of losing weight, you will notice how your beer belly will decrease before your eyes.
Exercise "Vakkum"
Performed while standing. Inhale deeply, and then exhale all the air from your lungs, while drawing in your stomach with all your might, as if trying to press the peritoneum into the spine.
Freeze in this position for as long as possible. At first it should be at least 15 seconds, gradually increase it to 1 minute. After it expires, take a slow breath and relax. Do Vacuum from 3 to 7 approaches with pauses of several breaths.
Exercise "Twisting"
The Crunch exercise strengthens the abdominal wall and tightens the stomach. Lying on the floor, place your clasped hands behind your head. Bend your knees, feet on the floor. Raise your shoulder girdle, moving it towards your knees.
The lower back should not come off the floor, the legs should not change their position. Lower and raise your upper body in a continuous manner. The shoulder blades must not touch the floor. Movements should be carried out without pauses until the muscles are completely tired. Do Crunches in 3-4 sets with breaks of half a minute.
Cardio on an empty stomach
Women can achieve excellent weight loss results and get rid of beer belly by doing cardio on an empty stomach. These are physical exercises, usually performed in the morning, before breakfast. At this time, the energy received with the last meal has already been used up, and the body has to use fat reserves to cover energy costs.
By doing fasted cardio every day, you can achieve record weight loss.
Most often, fasted cardio looks like brisk walking. Leave the house in the morning and walk, moving on foot at the maximum possible speed for at least 40 minutes, preferably 1 hour. This will help you lose weight faster and be energized for the whole day.
Cardio on an empty stomach is contraindicated for patients with diabetes and those who do not tolerate the absence of breakfast.
Prevention
If a woman’s belly begins to grow quite actively, she should first of all find the reason why this is happening. And, of course, deal with it. In order to avoid this problem, you just need to take fairly simple but effective measures:
- The daily routine must be correct. You need to sleep at least 7 hours. It is also necessary to do morning exercises and be in the fresh air as often as possible throughout the day.
- You need to adjust your diet. First of all, you need to avoid smoked meats, fried and fatty foods, and soda as much as possible. It is best to eat food often, and in small portions. Preference should be given to consuming fresh and cooked vegetables and fruits.
- Adequate physical activity and sports are important.
- Rejection of bad habits.
Only a healthy lifestyle will help a woman at any age avoid such a problem as a big belly.
