The spare tyre, the love handles, the muffin top, the beer gut. For some men their central obesity or their being 'apple shaped' is a source of perverse pride; sort of a badge of honour. But, for those that want to shed the extra kilos, the task can be a daunting one, and can be tough without the right support, so here we take a look at how best to tackle the dreaded beer belly.
How does the beer belly develop?
Recent European research has found that the link between drinking beer and beer bellies is not as strong as was previously thought. Teams of researchers in the UK and the Czech Republic, writing in the European Journal of Clinical Nutrition, even went so far as to call the link a myth. However, their Danish colleagues at the Centre for Alcohol Research showed that binge drinking once or twice a week was far more likely to lead to a beer belly than drinking the same amount over the whole week. Whatever the link to alcohol, it is widely agreed that overeating and lack of exercise are the main reasons for a beer belly to grow.
What are the health risks?
Doctors unanimously agree that having a beer belly increases the likelihood of developing high blood pressure and high cholesterol and increases the risk of heart disease, diabetes or having a stroke.
Overweight Australia
More than 60 percent of men in Australia are clinically overweight but only 36 percent think they are, according to recent research published in the Australian and New Zealand Journal of Public Health. And an online survey, conducted on behalf of weight-loss company Jenny Craig, found that of those who tried to lose weight, only one-third reached their goal, with even fewer keeping the weight off long term.
Jenny Craig's managing director, Amy Smith says: "There is plenty of information in women's magazines about recipe ideas for healthy eating but men who are living on their own just aren't receiving enough of that sort of advice."
Lose the beer belly for good
Although some of the thousands of diet books and programs on offer might claim to offer a guaranteed solution to weight loss, there is no quick fix. Sometimes the oldest methods are the best and the right mix of healthy eating and drinking, exercise and a positive attitude are the best way to shed unwanted fat. Before starting any weight-loss program it is a good idea to consult a doctor.
Before you start
Measure your waistline. This may seem simple but knowing where you started can do wonders for your confidence a few weeks into the process when the differences start to be noticeable. The tape measure doesn't lie!
Work out your BMI, compare it to the recommended range, and find out how far you are from your target weight.
Healthy eating and drinking
Balance is the key word when it comes to eating and drinking. It is important to keep eating a range of different foods so the body gets all the nutrition it needs but here are a few simple rules that should help.
- Try to reduce overall calorie intake.
- Cut down on fatty foods such as hot chips and meat pies. Some fat is fine. but keep it to a minimum.
- Eat plenty of fruit and vegetables.
- Try to cut down on alcohol and try switching to light or low-calorie beer.
- Snacking between meals can undo the good work. Fruit snacks provide a healthy, low-fat alternative to chips or chocolate.
Exercise
If the idea of endless sit-ups fills you with despair, you're in luck. Although great for strengthening the abdominal muscles, contrary to popular belief, sit-ups won't do much to get rid of a beer belly or help with weight loss in general. What does burn fat is aerobic or cardio-vascular exercise which gets the heart rate up and gets you sweating. This can be achieved through anything from fast walking to swimming, rowing, cycling, jogging or squash.
Subject to advice from a doctor, 30 minutes of aerobic exercise three times a week should be enough to get the belly shrinking. If that seems like too much, start with 10-minute sessions and gradually build it up. Ten to 12 weeks should be soon enough to start to see a noticeable difference.
Self-belief and a positive attitude
Without the right attitude, no attempts at beating the beer belly into submission are going to work. But, as daunting a prospect as weight loss might seem, a decent measure of self-belief and willpower are half the battle. The rest might be as straightforward as a fast walk in the park.
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