How to get rid of a beer belly at home

More and more often on the streets of the city we meet men with a small beer belly. That would have been nice if it hadn't been so sad. Beer belly affects all human organs. This is an enormous load on the liver and kidneys, because at least a liter of harmful liquid is usually drunk at a time. Beer affects blood pressure, it increases cholesterol. The worst consequence of beer addiction is a change in male hormones. With regular consumption of beer, female sex hormones - estrogens - begin to be produced in the body. But the production of testosterone is reduced. This is manifested in the following. A man begins to resemble a woman - his facial growth decreases, his chest and hips begin to protrude, and sometimes his voice changes. Of course, this leads to problems in sexual life.

Causes of beer belly

Beer is a huge number of calories that we, as is customary, 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 stomach, as well as loosening of muscle mass. Moreover, with beer we usually eat an exorbitant amount of snacks - salted fish, chips, nuts, crackers, cheese sticks, seeds and other delights of junk food. All this “food” is harmful to our health. Usually we don’t even notice how many calories we ate and consumed. You can eat a lot with beer over the TV without even blinking an eye.

But why does a beer belly appear only in men? In fact, the male body is so designed. It stores all the calories in the abdomen and internal organs. In turn, women usually “grow” with fat in the thighs 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 definitely need to get rid of it for yourself and your health.

What to eat to get rid of a beer belly

In fact, getting rid of a beer belly is easy. This requires patience, desire and a little time. It is necessary to act in a comprehensive manner, observing the rules of healthy eating and performing regular physical exercises. Let's start with nutrition, because 80% of the successful outcome of a business depends on it.

You can get rid of the beer belly, but for this we, first of all, need to abandon the beer. Not really, of course, if you cannot live without it. However, the frequency and quantity of drink should be reduced. Try to drink no more than once a week no more than half a liter. Try not to have a bite to drink various mischief. And take a walk after drinking the beer so that the calories you burn are burned rather than deposited in your abdomen.

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

1. Breakfast is the main meal. It should be as nutritious as possible. No sandwiches - fast carbohydrates will be quickly digested by your body and after an hour and a half you will want to eat again. To survive before dinner without hunger, you need to eat a serving of slow carbohydrates. It can be porridge from any cereal - buckwheat, oatmeal, rice, barley, millet. Semolina should not be eaten - it is practically useless. In porridge you need to add a minimum amount of sugar and salt. It is better to sweeten breakfast with honey, fruits, dried fruits.If you can’t 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 healthy and will give you a lot of energy. If coffee is without sugar and milk, or better in general, green tea.
2. Lunch is also an important meal. It should include meat, soup, vegetable salad and a few slices of rye bread (optional). The soup can be anything, the main thing is that it is not fat. The meat should not be fried, but only boiled, baked or steamed. Vegetable salad is a necessary component of lunch, it has a lot of vitamins and with its low calorie content, the salad fills a large volume in the stomach, simulating saturation.
3. Dinner should be light and make up a fifth of the total daily diet. 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 the morning.
4. You must understand that servings should be reasonable. After eating the portion reserved for you, you should have a feeling of slight hunger, not a feeling of satiety. Typically, a serving of a healthy person is 250 ml of the main dish (one glass). It is without salad, it is considered separately. Large men can increase the serving size of 300-350 ml. However, the portion should not exceed 400 ml if you want to lose weight and get rid of the beer belly.
5. Between the main meals, hunger can occur, 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.
6. Do not forget about the benefits of water. Only a sufficient amount of drunk water removes fat breakdown products from the body. Therefore, to reduce the 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 speeds up the metabolic processes in the body.

Beer Belly Exercises

Proper nutrition will stop overweight, but you can burn already accumulated fat only with the help of physical exercises and, in general, any physical activity.

1. Only cardio loading can burn fat in the abdomen. And no matter how much you lift dumbbells with a lot of weight, you can make your stomach flat only by running, jumping rope and an exercise bike. The load should be such that your breathing quickens and your pulse changes. If you are bored of running or jumping, you can play collective games - football, volleyball, basketball. You can play tennis - during the game, participants win a huge number of kilometers, but do not even notice it. You can also do dancing - it is useful and nice.
2. 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 also 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 “scissors” exercise is suitable. For oblique muscles, lifting the body with twists is necessary. For all the muscles of the press, the exercise “bar” is very effective. To do this, you need to fix your body in a horizontal position, relying only on the elbows and toes of the feet. Hold on in this position as long as possible. At first, you will be able to hold on for no more than 30 seconds, however, doing this exercise every day, you can increase the time. Plank perfectly tightens all the muscles of the abdomen and creates for him a conditional "corset".
3. 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 step on the stairs.Walk more with children or with a dog, go outdoors instead of spending time at a computer or TV. Gather friends not to drink beer at the bar, but to play football outdoors. It is just as interesting and exciting. 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 performing all exercises, do not get results even after a week, and therefore lose their enthusiasm and abandon the thankless task of losing weight. It is important to remember that the first decrease in volume in the abdomen will only occur a couple of weeks after a lifestyle change. Before this, the fat becomes loose, not so dense, it is preparing to retreat. If you wait this period, then the decline in volumes will be tremendously fast. Your belly will melt before your eyes. An ideal abs and flat stomach can be achieved two months after the start of training.

With an impressive size of the abdomen during weight loss, you need to use cosmetics to tighten the skin. Otherwise, skin, like an apron, may remain hanging in place of the abdomen after weight loss. Such cosmetics can be bought at any pharmacy or in a cosmetic store. And it is better to use the services of a professional cosmetologist. It is also necessary to use the services of a massage therapist. It gently kneads and breaks down 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, a 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.

Video: how to remove a man’s stomach