Whether you call it a beer belly or the apple shape, abdominal obesity is not good for your health. It may lead to a higher risk of diabetes and heart disease. Alcohol, especially beer, is not specifically responsible for the beer belly even though it gets its name from the drink. Eating too much foods high in fat may also be the reason behind that belly fat. So, completely giving up beer alone will not help you in losing excess abdominal fat. Having this alcoholic drink in moderation along with other lifestyle changes can help you lose belly fat. Read on to know how to get rid of beer belly without giving up alcohol.

What is a beer belly?

A beer belly refers to the deposition of excess fat around the belly (abdomen area), increasing the waist circumference, which people mainly link with alcohol consumption, especially beer, says fitness and nutrition expert Aman Puri. It is distinguished by a round protruding stomach and an apple-shaped body.

What are the causes of beer belly?

The common belief is that beer affects the abdomen area. That’s how it gets its name! A 2009 study published in the European Journal of Clinical Nutrition found that drinking beer leads to waist circumference gain, but it also causes concurrent overall weight gain.

Beer has empty calories, which is the main reason for fat accumulation, says Puri. Excess calories are stored as fat (adipose tissues). Consuming excessive foods high in fat and calories for a prolonged duration along with alcohol can contribute to increase in weight. Excessive intake of high-fat or deep-fried foods, junk foods, aerated drinks and excessive alcohol intake can lead to the deposition of fat around the belly. A sedentary lifestyle can also result in a beer belly. For post-menopausal women, hormonal changes can lead to the accumulation of fat around the belly, says the expert.

How to get rid of beer belly without giving up beer?

Too much belly fat can increase your risk of developing obesity-related conditions, such as type 2 diabetes, and coronary artery disease, according to the US Centers for Disease Control and Prevention. Here’s what to do:

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1. Mindful eating

Beer contains empty calories in the form of carbohydrates and sugars that have a negative impact on the liver, slowing down fat accumulation. Excess consumption of beer can cause accumulation of fat leading to weight gain. To avoid excess fat build-up around your belly, have a diet rich in fresh fruits and vegetables, high-fiber foods with low sugar intake. Avoid processed or packaged foods and include drinking plenty of water, says the expert.

2. Regular physical activity

Physical exertion in the form of aerobic exercise, strength training or a mix of both will help in burning the excess calories and gradually burn fat over time. Exercises like abdominal crunches help in reducing fat around the belly by putting stress on the liver to use stored fat as fuel from the body.

3. Include detox water

Detox water such as warm water infusion drinks, herbal concoctions, green smoothies are loaded with antioxidants and anti inflammatory properties. These can help in liver rejuvenation by flushing out toxins and waste materials from the body effectively, says the expert.

4. Cut back on sugar and calories

Packaged, processed, and frozen food items are loaded with added sugar, salt, and fats and provide excess calories. To reduce the effect of negative calories, try choosing healthier alternatives of foods like baked or grilled forms of food over deep fried foods, and lemon or coconut water for hydrating over sugar-loaded aerated drinks.

5. Quality sleep

Lack of quality sleep puts stress on the body which leads to unhealthy binge-eating and causes a reduction in the production of hunger- controlling hormones. This in turn increases fat accumulation in the body.

6.Moderate alcohol intake

Reduce the frequency of alcohol consumption to one or two days a week. Choose lighter beers as they are low in calories and alcohol. Adopting small portions may be a difficult yet effective way of getting rid of beer belly without fully giving up on beer, says Puri.

As beer belly is not permanent, burning those extra kilos through rigorous exercise as well as eating mindfully with controlled alcohol intake can help get rid of this problem.