Is beer belly a real thing? If you have been a moderate drinker with a poor diet, then chances are you are seeing something protruding on your lower abdomen. To give you a short answer: Yes, beer belly is indeed real, and if not taken care of, it can grow larger and larger.
Often described casually as beer gut or the infamous dad bod, beer belly has been a problem for a lot of heavy drinkers as it’s so easy to obtain one, and at the same time, it’s so hard to get rid of. However, beer alone is not the only culprit for this unflattering gut; there’s more than meets the eye, as they say.
To truly understand the cause of the dad bod, one must first understand the different factors involved – primarily, your body. Take a deep dive and find out more below.
Beer Belly: The Causes
Each individual has a different metabolic type. Some are fortunate enough to process these right away, while others have a hard time getting it out of their system. Genetics also plays a factor in this.
Here are the five common causes of beer belly.
The tricky part about genetics is that we can’t get to choose our ideal bodies. If you are one of the unlucky people in the genetic lottery, chances are your body stores fat in different places where it’s harder to burn, even with exercise. While it is definitely possible to get rid of it, The challenge lies with your focus and determination.
The second likely culprit for people developing beer gut is poor diet. If you are a repeat customer of processed foods, then chances are you have a lot of saturated and visceral fat content in your system. Combine that with an excessive amount of calories with beer, and it’s a disaster waiting to happen.
It’s no surprise that the heaviest drinkers have developed a solid and round beer gut. Excessive alcohol consumption can slow down your metabolism, as well as gain weight rapidly due to the high caloric content, albeit empty, of some beers.
High Caloric Intake
As mentioned above, the more beer you chug down, the more calories your body has to process. It’s widely known that beer calories go straight to the belly fat. Combine that with genetics, then expect to feel bloated in other parts of your body as well.
Less than Ideal Physical Activities
If you don’t have an exercise regimen, or if you have a sedentary lifestyle, there’s a big chance for you to develop a beer gut quickly. This is due to the fact that people who do fewer activities have slower metabolisms.
It’s important to note that having this type of lifestyle is not only unpleasant in the tummy, but there are also a lot of long-term effects that can lead to death.
Enjoying Beer without having a Beer Belly
Is it possible to enjoy a few bottles of beer without worrying about belly fat? The answer is a resounding yes. The most important takeaway when drinking beer is the caloric content in each bottle.
With proper diet, exercise, or even a lifestyle change for some heavy drinkers, you can still enjoy your favorite beer, minus the guilt. Drinking in moderation and burning more calories than you put in are a few of the most effective methods for curbing fat.
Here are some recommendations for curbing fat while still enjoying alcohol.
While this can be hard to do for heavy drinkers, putting a limit on your caloric intake can really make a huge difference in curbing fat. If you have a smartwatch, try to take note of the calories you put in and try to match the calories you have burned with the ones you have taken in.
If you want to cut down dramatically on your beer intake, be sure to drink water in between your drinking sessions to reduce your need to quench your thirst with beer. This method has been used by former heavy drinkers as water also gets rid of the sensation of taking more stuff inside your body.
When you’re not binge drinking, be sure to load up on different fruits and vegetables, as well as lean meat and grains, and try to take less carbs whenever you can. With a proper diet, you can expect to hit your caloric needs without the need for overindulging.
One of the best ways to burn off those excess calories is to exercise. Sure, it may sound like torture for people who haven’t had physical activities in a while, but it’s the best way to lose weight and fast.
Pro tip: Aim to raise your heart rate between 140 and 170 to burn fat consistently. Do this for a minimum of 30 minutes to get the best results.
Getting Rid of Beer Belly with Exercise
The good news for people with beer bellies is that with discipline and exercise, it’s very possible to burn the fat away without quitting beer. As they say, if you want something good in life, you have to work for it. With exercise, you have the ability to burn more calories before and after your next drinking session.
Here are some of the best exercise activities you can do to lose that beer belly.
Full-body workouts combined with core exercise have been proven to be one of the best belly busters in the game. There are different activities you can do to help yourself get back to fitness. Doing planks, Russian twists, crunches, burpees, and leg raises are some of the most effective core exercises that you can try at home.
If you want to lose weight more consistently and rapidly, then engaging in regular cardiovascular exercises is the way to go. Activities like running, cycling, swimming, as well as high-intensity interval training (HIIT) are the most common exercises that individuals do to get rid of their beer belly.
Strength Training Activities
Strength training is also a great way to lose fat and build muscle at the same time. Compound exercises like deadlifts, squats, lunges, and other calisthenics can dramatically help with fat loss. It can also help speed up your metabolism as you do it regularly.
While it’s somewhat unavoidable to gain weight during your drinking sessions, there are certain things you can do to maintain, or even improve your lifestyle without saying goodbye to beer. The important part is putting the work in before reaping all the rewards.
As long as you create a caloric deficit when going on a binge, there’s nothing to worry about. Just remember to drink moderately, monitor your caloric intake, and exercise regularly and you can guarantee that beer bellies are going to be a thing of the past.
I am a passionate beer connoisseur with a deep appreciation for the art and science of brewing. With years of experience tasting and evaluating various beers, I love to share my opinions and insights with others and I am always eager to engage in lively discussions about my favorite beverage.