Beer belly in women: why does it appear and how to remove it?

Beer belly: what is the danger?

As weight increases and the percentage of body fat increases, a man's figure changes.
The figure may remain relatively slim and even thin, but instead of a flat, toned abs, an unaesthetic belly appears, which is commonly called a beer belly. In women, extra pounds are concentrated on the hips, buttocks, and lower abs. The male belly starts directly from the diaphragm, it looks inflated, heavy, and completely changes the proportions of the figure. The reason for such changes is often the excessive consumption of beer and high-calorie snacks: snacks, chips, salted fish, fast food. The process is accelerated by low activity, lack of physical activity, and poor heredity. The main danger of beer belly is not aesthetic problems, but a possible hormonal imbalance. Visceral fat causes increased production of female hormones estrogen. They are active and suppress testosterone synthesis. As a result, the man faces a lot of trouble. Among the main ones:

• cardiovascular pathologies;
• increased load on bones and joints;
• diseases of the digestive and urinary system;
• impaired blood supply;
• sexual impotence, decreased libido and infertility.

An enlarged abdomen is associated with increased production of the female hormone estrogen.

What is adipose tissue

Fat is an integral part of any body. This fabric is created by nature. It should protect a person from excessive cooling in severe frosts, as well as from hunger.

Adipose tissue is unique. It contains various energy components that the body stores in order to use them later if necessary.

Every person must strictly control the accumulation of fat. But in our time, when a person does not know what components are contained in the food he eats, it is quite difficult to control his own diet. Even our grandfathers, in order to provide themselves with food, had to work long and hard on the land they cultivated. There was little food. Physical activity has been an integral component of every person's life. The result of this was a rapid waste of calories. The fat simply did not have time to accumulate.

Diet for weight loss

A balanced diet will help you get rid of beer belly at home. Men are not recommended to fast or completely eliminate fats and proteins from their diet. This program can quickly reduce weight, but along with visceral fat, muscle volume will also go away. The main task is to maintain a normal water-lipid balance and strengthen the muscle corset, removing fat deposits in problem areas.

Some nutritionists recommend eating every 2-3 hours to avoid slowing down your metabolism. However, such a diet is very difficult to follow. If your weight exceeds the norm by no more than 20-30 kg, it is quite reasonable to eat 3-4 times a day, limiting the size of portions and strictly monitoring the calorie content of the daily diet.

Dangerous foods: what to avoid

It is necessary to remove foods that cause obesity from the menu. The stop list includes:

• sausages, smoked meats;
• beer snacks;
• fast food;
• fatty meats;
• breaded semi-finished products;
• bakery products made from premium flour;
• white rice and pasta made from refined flour;
• hydrogenated fats;
• industrial sweets;
• store-bought juices and sparkling waters.

When choosing a diet, it is important not to reduce the amount of protein products responsible for muscle development.
Alcohol is completely excluded from the diet. Low-alcohol cocktails, energy drinks and beer are especially dangerous. They are extremely high in calories and contain many preservatives and stabilizers. The main danger of beer is phytoestrogens, which steadily increase weight. The only exception may be a glass of dry red wine, which can be drunk no more than once a week with meals.

Do not abuse drinks that retain water in the body. These include strong black tea, natural or instant coffee, and a variety of sodas. For the same reason, it is better to remove any canned food from the menu: meat, fish, vegetables. They contain too much salt and fat, as well as a variety of stabilizers and flavoring additives.

The best products for men: tasty and healthy

The basis of a proper menu will be protein products: lean fish (cod, pollock, flounder, pike perch), skinless poultry, seafood. Seaweed rich in manganese, selenium and iodine is beneficial for men's health. Whole grain porridge cooked in water, pasta and bread made from coarse flour, raw or stewed vegetables, and a variety of greens will help you lose weight. Among fruits, sweet and sour apples and citrus fruits are especially recommended, as well as melons and watermelons in moderation.

It is advisable to exclude foods that increase thirst and appetite: a variety of spicy snacks, snacks, chips, canned food, sauces, seasonings.

Instead of butter, unrefined vegetable oil is added to dishes: sunflower, olive, corn. It is important not to oversalt your food; excess sodium retains water, increasing the size of your belly. Spicy herbs will help improve the taste of soups and vegetable stews: tarragon, rosemary, basil, dill, parsley, celery.

Meat and fish need to be stewed, baked in the oven or on the grill. Fried and especially deep-fried foods are prohibited. An excellent way to quickly lose weight is soups made with vegetable, mushroom or chicken broth. They are low-calorie and nutritious; pureed or filling soup can be eaten at any time without risking your figure. Among vegetables, all types of cabbage, tomatoes, green beans, carrots, young peas, eggplants, zucchini, and cucumbers are especially useful. An excellent nutritious dish is baked, boiled or stewed potatoes. It is low in calories and promotes quick satiety.

Those who have seriously decided to get rid of a saggy belly need to give up beer and fast food forever.

Recommended Exercises

It is easier to monitor the number of calories you consume than the number you burn. However, even with a strict diet without exercise, a big belly will not disappear, since the muscle tissue is stretched by excess fat deposits. In order for it to melt without a trace, you need to regularly perform a special set of exercises.

A pumped up rectus abdominis muscle will provide a beautiful silhouette, and the extra pounds will disappear over time.

To create attractive abs, the best options are:

1. Traditional plank on the forearms or straight arms, supported by the toes. The stand must be maintained for 5 minutes. It’s good if you can alternate the emphasis from your palms to your elbows and back.
2. The initial position is lying on your back on a hard surface, legs bent at right angles (hips perpendicular to the floor, shins parallel), hands clasped at the back of your head. Perform crunches by lifting your head and shoulders off the floor.
3. Continuing to lie on your back, you need to place your hands under your buttocks, and keep your legs bent. Reach your knees towards your forehead, trying to lift your buttocks off the floor.
4. Sitting on a chair and holding onto it, you need to lean back slightly and raise your legs to chest level. Do “scissors”, spreading and connecting your feet.
5. Bends and turns of the body to the sides for 20 minutes give excellent results.

All exercises are done at the maximum pace, but in compliance with the execution technique and monitoring how you feel. This simple complex will not only get rid of beer belly, but also prevent its formation in the future.

No less beneficial for a slim figure and overall health are long walks in the fresh air, morning exercises, regular jogging and spinning a gymnastic hoop for 15-60 minutes a day.

Where to start in the fight against beer belly: sample menu

It is advisable to prepare food immediately before cooking. Dishes should be fresh and as simple as possible, portions should be moderate. It is advisable to avoid bread; in extreme cases, replace it with dried toast or homemade crackers.

For breakfast, oatmeal, millet, buckwheat or pearl barley porridge in water with a small amount of skim milk or vegetable oil is recommended. An alternative option is scrambled eggs or an omelet with herbs, a spoonful of grated cheese, and finely chopped vegetables. For those who love sandwiches, you can prepare a sandwich from thin slices of toasted rye bread, fresh herbs, slices of vegetables and lean ham.

Men should not get carried away with dairy products and soy dishes, which are also rich in phytoestrogens. An exception would be low-fat kefir, which improves digestion.

You should serve soup for lunch. Particularly useful are filled or mashed dishes with a lot of vegetables: broccoli, cauliflower, green peas, carrots, tomatoes. As a snack, you can eat a large portion of salad made from fresh herbs, sauerkraut, tomatoes or cucumbers. For the main dish, baked turkey or chicken breast, a piece of steamed fish, vegetable stew with veal or rabbit are suitable.

For dinner, you can cook fish or meat baked with vegetables, wholemeal pasta with seafood and tomato sauce, and vegetable stew. Suitable drinks include herbal teas, homemade dried fruit compotes, and chicory drink. Those who love desserts should limit themselves to fruit salad or an apple baked with honey.

The last meal should be no later than 3 hours before bedtime. If you feel hungry, you can drink a glass of low-fat kefir or mint tea without sugar, eat an apple or tomato. The same dishes are also suitable for a light snack during the day. Dried fruits and nuts will help you quickly restore strength. Dried apricots, prunes, dried dates, figs, and almonds are especially useful. It is important not to overdo it; nuts and fruits are very high in calories.

A mandatory addition to the diet is exercise in the gym.

Additional measures

Diet will help you get rid of excess weight, but to create a toned figure you need to strengthen your muscles. A man needs to regularly visit the gym and exercise under the guidance of an experienced trainer. To achieve the desired shape, 3 classes a week for 1-1.5 hours are enough. On other days you need to jog, ride a bike, swim in the pool. If this is not possible, you need to walk as much as possible, trying to move at a fast pace.

When compiling a set of exercises, you need to pay special attention to the abdominal area. Twisting, leg lifts from a sitting position or hanging on a gymnastic wall will help strengthen the rectus and oblique muscles, creating a strong internal corset. Bends and squats with a barbell or dumbbells will help develop the latissimus dorsi muscle, which also affects the condition of the abs.

By following a diet and working out in the gym, you can reduce your abdominal volume in just a month. However, if you are significantly overweight, the weight loss program will take at least six months. You can’t lose weight quickly—sagging skin after fat loss should tighten naturally.

Prevention

To consolidate the result, rules have been developed:

• There must be a proportional relationship between the number of calories consumed and physical activity. The intensity of your daily movements determines the number of calories available for each meal;
• Light exercises while exercising will have a good effect on your figure and will help keep your abdominal area toned;
• Regularity of classes is important;
• Choose exercises that target multiple muscle groups.

A beer belly in women looks extremely unattractive and spoils the femininity and fragility of the figure. But if you make an effort for a month, your figure will normalize, become fit and athletic. All you have to do is maintain the results at the proper level.

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