How to get rid of beer belly

The content of the article

1 Causes of a beer belly
2 What to eat to get rid of the beer belly
3 Exercises to get rid of beer belly
4 When to wait for the first results
5 Video: how to remove the belly of a man

Increasingly, on the streets of the city, we meet men with a small beer belly. It would be nice if it were not so sad. Beer belly affects all human organs. This is a tremendous load on the liver and kidneys, because at least one liter of harmful liquid is usually drunk at a time. Beer affects blood pressure, it increases cholesterol levels. The worst consequence of beer addiction is a change in male hormones. With regular consumption of beer in the body begins to produce female sex hormones - estrogen. But testosterone production is reduced. This is manifested in the following. A man begins to resemble a woman — his growth of vegetation on his face decreases, his chest and hips begin to perform, and sometimes his voice changes. Of course, this leads to problems in sex life.

Causes of a beer belly

Beer is a huge amount of calories that we, as usual, take in the evening or at night, after which, having no physical activity, we go to sleep. Brewer's yeast contributes to the formation of fat on the abdomen, as well as loosening of muscle mass. Moreover, with beer we usually eat an unlimited quantity of snacks - salted fish, chips, nuts, crackers, cheese sticks, seeds and other delights of junk food. All this "food" harms our health. Usually we do not even notice how much we ate and consumed calories. With a beer at the TV you can eat a lot, without even batting an eye.

But why does the beer belly appear only in men? In fact, the male body is so arranged. It lays off all the calories in the abdomen and internal organs. In turn, women usually “overgrow” with fat in the hips and thighs. Male overweight is very dangerous, because it partially accumulates on the internal organs (the so-called visceral fat) and interferes with their normal functioning. Therefore, if you have a beer belly, you should definitely get rid of it for yourself and your health.

What to eat to get rid of the beer belly

In fact, getting rid of the beer belly is easy. For this you need patience, desire and a little time. You must act in a comprehensive manner, following the rules of healthy eating and performing regular exercise. Let's start with food, because it depends on him 80% of the successful outcome of the case.

You can get rid of the beer belly, but for this we, first of all, need to give up beer. Not really, of course, if you can't live without it. However, the frequency and amount of drink should be reduced. Try to drink no more than once a week, not more than half a liter. Try not to eat drunk various hazards. And take a walk after drinking a beer so that the calories consumed are burned and not deposited in the area of your stomach.

Eliminate from your diet fatty, fried, fast food, overly salty and smoked food. No, do not think that you will remain hungry. Among the healthy foods there are delicious. Here is a rough plan and diet.

Breakfast is the main meal. It should be as nutritious as possible. No sandwiches - fast carbohydrates are rapidly digested by your body and within half an hour you will want to eat again. To live before lunch without feeling hungry, you need to eat a portion of slow carbohydrates.It can be porridge from any cereal - buckwheat, oatmeal, rice, barley, millet. Semolina porridge should not be eaten - it is practically useless. In porridge you need to add the minimum amount of sugar and salt. It is better to sweeten the breakfast with honey, fruits, dried fruits. If you cannot live without a sandwich, choose black bread, and instead of sausage, it is better to eat a slice of low-fat cheese. Eat nuts - they are useful and give you a lot of energy. If coffee is something without sugar and milk, and better than all, green tea.
Lunch is also an important meal. It should contain meat, soup, vegetable salad and a few pieces of rye bread (optional). Soup can be any, as long as it is not fat. Meat should not be fried, but only boiled, baked or steamed. Vegetable salad is a necessary component of the dinner, it has many vitamins and, with its low calorie content, the salad fills a large amount in the stomach, imitating saturation.
Dinner should be light and make up a fifth of the total daily ration. Dinner should be no later than three hours before bedtime. For dinner, it is best to eat proteins - vegetables, cottage cheese, egg whites, meat (preferably white).No sweets and flour for dinner - be patient until morning.
You must understand that portions must be reasonable. After eating the portion given to you, you should have a feeling of light hunger, not a feeling of satiety. Usually the portion of a healthy person is 250 ml of the main dish (one glass). This is without a salad, it is considered separately. For larger men, the serving size can be increased 300-350 ml. However, the portion should not exceed 400 ml, if you want to lose weight and get rid of the beer belly.
Hunger can occur between main meals, it is important to choose the right, healthy snack. Instead of sweets, cakes and cookies, eat fruit, vegetables, nuts. The same chips can be replaced with apple chips - they are just as tasty, but they are much more useful.
We must not forget about the benefits of water. Only a sufficient amount of water consumed removes the decay products of fat from the body. Therefore, to reduce beer belly, you need to drink at least 8-12 glasses of pure water. A glass of clean water in the morning on an empty stomach will relieve you of constipation that may occur after a change in diet. After each meal, you can treat yourself to a cup of green tea - it accelerates the metabolic processes in the body.

Exercises to get rid of beer belly

Proper nutrition will stop gaining excess weight, however, it is possible to burn the accumulated fat only with the help of physical exercises and, in general, any physical activity.

Only cardio load can burn fat in the abdominal area. And no matter how much you lift dumbbells with a lot of weight, you can make your stomach flat only with the help of running, jumping rope and exercise bike. The load should be such that your breathing becomes faster and your pulse changes. If you are bored with running or jumping, you can play group games - football, volleyball, basketball. You can play tennis - for the game, participants wind up a huge amount of kilometers, but they do not even notice it. You can also do dancing - it is useful and pleasant.
When the stomach begins to "deflate", it becomes saggy, like a rag. To avoid this, you need to do exercises on the press. Every day, you need to pump the lower and upper press, and do not forget about the oblique muscles. For the upper press, you can simply lift the upper part of the body off the ground, fixing the legs. For pumping the lower press the exercise "scissors" is suitable. For oblique muscles, body lifting with twisting is needed.For all the muscles of the press is very effective exercise "plank". To perform it, you need to fix your body in a horizontal position, relying only on your elbows and toes. You need to stay in this position as long as possible. At first you will be able to hold on for no more than 30 seconds, but by doing this exercise every day, you will be able to build up time. Planck perfectly tightens all the abdominal muscles and creates a conditional “corset” for it.
Look for any physical activity outside the gym. Go to work on foot, at least part of the way. Do not use the elevator, but walk up the stairs. Walk with children or with a dog more, go to nature instead of spending time at a computer or TV. Gather friends not to drink beer in the bar, but to play football in nature. It is also interesting and fascinating. Change your life and your habits if you want to change yourself.

When to wait for the first results

Many men, starting to observe proper nutrition and actively doing all the exercises, do not get results even after a week, and therefore lose enthusiasm and give up the thankless task of losing weight.It is important to remember that the first decrease in volume in the abdomen will occur only a couple of weeks after the lifestyle change. Until this fat becomes loose, not so dense, he is preparing to retreat. If you wait this period, then the decrease in volumes will be tremendously fast. Your stomach will melt before your eyes. The perfect press and flat stomach can be achieved within two months after the start of training.

With an impressive size of the abdomen when losing weight, you need to use cosmetic means to tighten the skin. Otherwise, in place of the abdomen after losing weight, the skin may remain hanging like an apron. Such cosmetics can be purchased at any pharmacy or cosmetic store. And it is better to use the services of a professional cosmetologist. You must also use the services of a massage therapist. It gently kneads and breaks up fat deposits so that they are more easily brought out. This is a difficult path that requires an integrated approach, but the result is worth it.

Today the beer belly is not in fashion. In the modern world it is fashionable to play sports and lead a healthy lifestyle. We do not force you to pay tribute to fashion and follow its trends.Be beautiful and healthy for yourself and your loved ones, because proper nutrition and physical activity can significantly increase the duration of your life.