Fat that is stored in the abdominal cavity is visceral. It is also called "active fat" because it affects hormones and how they work. Visceral fat, unlike subcutaneous fat, is located in the abdomen, and therefore it is close to many vital organs: pancreas, liver, intestines.
A man's big belly is directly related to the amount of this type of fat. The more it is, the higher the health risk - cardiovascular diseases and type 2 diabetes can develop.
To determine how much excess belly fat a man carries, you need to measure your waist. If its size exceeds the upper limit of normal of 94 cm, the man’s stomach can be called large. In some cases, computed tomography (CT) or magnetic resonance imaging (MRI) is performed to more accurately determine. It's also helpful to know your overall body fat percentage—about 10% of it will be visceral.
If a doctor conducts a diagnosis using an MRI or a body fat analyzer, the result will range from 1 to 59. The level of visceral fat should be below 13. Indicators above this figure mean that the person needs to change his diet, lifestyle and lose weight.
Beer belly in men: 3 main reasons for its appearance
Beer belly is the common name for male abdominal obesity. Theoretically, the presence of excess visceral fat in the abdominal area can provoke metabolic problems.
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However, contrary to the name, the appearance of a “beer belly” is in no way directly related to beer (and only beer). Here are three main factors that can transform your six-pack into a soft, tactile belly.
Alcohol consumption
Beer itself does not create a belly. But although foam can boast the lowest calorie content among other alcoholic drinks (on average only 40 kcal/100 ml), let's face the truth: not everyone can limit themselves to just one glass or even a liter per evening.
Simple math: three liters of beer contain a minimum of 1,200 calories, which is half the average daily requirement for a guy aged 19-30 years old who leads a sedentary lifestyle.
Let's add to this a dependence on alcohol that gradually develops with abuse, in which you start drinking not just once a week, but much more often.
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High calorie food
Burgers, pizza, hot wings, sausages, fries, chips, after all. These are all delicious dishes that usually go well with a cold beer. It's the combination of these high-calorie foods with alcoholic drinks that increase your appetite that makes your waistline grow.
A study published in the journal Obesity examined how foods containing macronutrients affect energy intake and weight gain. The results showed that greater consumption of foods high in fat and/or simple sugar led to overeating and weight gain.
Where your body stores fat
Sex hormones often determine where fat will be located on the human body. Men most often “carry” excess weight in the abdominal area (and most of it is not under the skin, but between the internal organs).
Do you need to stop drinking to get rid of your beer belly?
Of course not, but you have to be mindful of the quality and quantity of what you drink. Experts recommend that men limit their alcohol consumption to two drinks per day.
One alcoholic drink can be:
- 350 ml regular beer;
- 150 ml wine;
- 45 ml 80% distilled alcohol.
Remember, it takes more than just reducing the amount of beer you drink to see progress.
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Lifestyle changes, including diet and exercise, are more important than giving up beer completely. These healthy habits can help you reduce your intake and burn extra calories, which promotes weight loss.
What causes the belly to grow?
The reasons why the belly gets bigger are also complex. The most common ones, in descending order:
- Errors in the diet.
- Lack of proper level of physical activity.
- Having bad habits.
- Features associated with age-related changes.
- Stress factors.
- Health problems.
- Features of body constitution, genetic predisposition to obesity.
In fact, all of these factors, with the possible exception of No. 7 (and even then, partially), are a consequence of insufficient motivation - a man simply does not want to work on improving his body, finding dozens of reasons why this is not in a hurry.
There has even been a certain cult of a big belly, as an accessory of a “real man” - this is actively flaunted by bikers and beer lovers.
However, an ugly, round, hanging beer belly is completely unattractive. The owner of such a “bonus” should think carefully about what this might lead to in the future, what expenses may arise in connection with this, and whether it’s time to tackle the problem right now.
How to get rid of a beer belly for a man: 3 simple diet changes
Advertising inserts and Instagram bloggers often say that you can quickly remove a man’s “beer belly.” However, it is not.
Firstly, there are no special techniques for fighting fat in any specific area, isolated from the rest of the body. And secondly, getting rid of excess weight in a matter of days will not be possible without harm to your body.
As you begin to lose weight through healthy habits, your beer belly will likely shrink, but it will take some time and effort. Here are some key diet tricks to help trim your waistline.
Cut down on calories
Counting calories can be painful, but it is a basic principle of weight loss that you must burn more calories than you consume to lose weight. You need to burn about 3,500 calories to lose 450 grams of fat.
So, making minor changes to your calorie intake (combined with exercise) can help create a calorie deficit to help you lose belly fat.
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But cutting calories doesn't mean you have to feel hungry. The Centers for Disease Control and Prevention (CDC) says people become full based on the amount of food they eat, not the number of calories they consume.
So it's more important to limit your intake of high-calorie foods that aren't very good for you nutritionally (like fried foods and foods high in sugar) than to count every calorie.
Eat whole foods
Choose vegetables, fruits, whole grains and lean proteins. These foods contain important nutrients such as fiber, healthy fats and antioxidants.
Processed foods (chips, sausages, processed foods) can be convenient for a quick snack, but they also usually contain high amounts of sugar, enriched flour and saturated fat, which can make it difficult to combat beer belly.
Reduce portion sizes
When you put “more” on your plate, you tend to unintentionally consume more calories. Simply switching to slightly smaller portion sizes and eliminating the supplement can make a big difference in the number of calories you eat.
If you still want to treat yourself to beer and snacks every now and then, try cutting down on your portions. Share a plate of onion rings with a friend, and instead of a whole pizza, have just a couple of slices with your beer.
How to determine if there is diastasis
Self-diagnosis of diastasis in men is carried out in the same way as in women. It is important to evaluate 3 parameters: the length of the divergence, the width and how deeply the fingers sink during the test.
The depth of immersion of the fingers shows whether the deep muscles are involved in the work. If the fingers sink without resistance, it means that the deep muscles do not take part in the movement. And without their inclusion, any tension can aggravate the discrepancy.
If you lift a barbell, do abs, or move heavy boxes without engaging the deep muscles, intra-abdominal pressure increases and the linea alba stretches.
With a large amount of excess weight, it can be difficult to determine diastasis on your own. But a strongly protruding belly with a relatively slender body may indicate the presence of diastasis. If you find it difficult to determine diastasis and its degree using a test, contact your surgeon.
Exercises for a “beer belly” for a man
No matter how much you would like to focus all the exercises on the abs, this is not the case. You can, of course, do crunches and sit-ups to strengthen your abdominal muscles, but much more work needs to be done elsewhere.
Add more activity to your daily life
Look for as many opportunities as possible to be active throughout the day. Take the stairs instead of the elevator, park further away when you go to the store, or even take short breaks from work to go for a short walk.
These activities may not seem like real “exercise,” but the truth is that they burn calories, too. Adding these small changes to your daily routine can result in more calories burned over time.
Play sports more often
According to experts, we should get at least 150 minutes of moderate-intensity aerobic activity per week, plus two days of strength training. Moderate intensity activities may include activities such as:
- fast walk;
- leisurely cycling;
- playing tennis.
These 150 minutes do not need to be done all at once. This could be 30 minutes a day for five days a week. Try whatever combination works best for you.
Ready to raise the bar? For optimal results, add another 75 minutes of vigorous aerobic activity per week. This may include:
- running/jogging;
- walking;
- playing basketball, football or tennis;
- fast bike rides.
Do high-intensity interval training (HIIT)
HIIT is a broad term for exercise that involves short periods of intense exercise interspersed with periods of recovery. It's also a time-efficient way to perform exercise, as HIIT workouts typically last between 10 and 30 minutes.
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Adding HIIT to your routine can help reduce the amount of fat trapped in the belly area. A review of studies found that HIIT significantly reduced total abdominal and visceral fat mass in both men and women.
Is surgery necessary to get rid of the problem of obesity?
If your young guy or adult man has the idea that he needs to urgently see a surgeon, then it’s better to dissuade him. Why? Because if it is not a critical problem, it can be solved, so to speak, “peacefully.”
But if a man is over 40, and all conventional methods have been exhausted and are completely ineffective, then today it is possible to perform several operations that will help get rid of extra pounds: gastric bypass, gastric banding and gastric sleeve.
However, remember, surgery is the last resort to combat extra pounds, it is a last resort, and in most cases it can be avoided. Just don’t bring yourself to a deplorable state, eat right and exercise. Set a goal for yourself and strive for it!
How long does it take to get rid of beer belly?
The time frame for losing weight depends on you and your body. If you consistently make changes to your diet, workout plan and lifestyle, you should see results. Healthy weight loss involves losing between 450 grams and 1 kilogram per week.
Experts emphasize that people who strive to lose weight at such a gradual pace are more likely to maintain their progress in the long term.
- Author: Maria Minaeva
Why does a person need a stomach at all?
A small life preserver around the waist is actually useful and correct. It is not for nothing that nature created a person this way, because it is with the help of a small belly that the body protects itself from overheating and hypothermia. The stomach also acts as a shock absorber in case of possible injuries.
But everything should be in moderation, and nature did not take into account the fact that a person will have a big belly. In ancient times, people led a very active lifestyle: they hunted, hid from enemies, got food and fought. A little fat around the waist was useful even then, but growing a huge belly was not possible.
The world today is completely different, 80% of people are employed in the service sector in developed countries, so physically they not only don’t strain, but sometimes they don’t even work hard. Of course, excess fat accumulates, the volume of the stomach increases, and problems with the gastrointestinal tract begin. Therefore, it is not at all surprising that doctors advise patients with gastritis to lose a little weight, this will help normalize internal processes. After all, a flat stomach is beautiful, but the same cannot be said about a belly hanging over the waistband of your jeans.
