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How To Prevent Your Beer Belly
by Shin Ohtake on Thursday, April 08, 2010 • 32 Comments
The thing I love about spring is the energy in the air. It’s almost palpable! People come out of hibernation and get outside for some much needed sun and fresh air.
And as we come out from hiding, the other thing that almost inevitably seems to happen as the climate gets warmer, is our increased thirst for cold alcohol beverages. It’s as if we’ve been deprived of drinking all winter! Maybe it’s the heat, maybe it’s the patio or maybe it’s just part of spring fever. Whatever the reason…there always seems to be an occasion where drinking a cold alcoholic beverage is appropriate. A beer after a nice day out in the sun, a cosmopolitan for those swanky nights out or a fresh mimosa at your Sunday brunch with your family and friends. Whatever the occasion, there’s always an alcoholic beverage that perfectly fits that event.
Now, my motto for almost everything, including alcohol, is moderation. But let’s be honest, when it comes to alcohol, the word “moderation” gets used quite liberally. Now I’m not suggesting that you stop drinking, but if you’re worried about your waistline and appearance as the warmer weather approaches and the amount of clothing covering your body starts to lessen, than you’d better reconsider how much you drink.
But, if drinking is going to be a significant part of your summer plans, I’ll give you some effective tips to help negate some of the unwanted effects of alcohol consumption including weight gain.
Now, before I tell you how to best prevent the negative effects of alcohol including the best way prevent gaining unwanted weight…I want to list out the common positive and negative effects alcohol consumption has on your body.
The pros about alcohol consumption are quite short but here it is:
- A very small percentage of alcohol actually gets converted to fat
- Small to moderate consumption of red wine has been associated with having some health benefits
Here are the cons about alcohol consumption:
- Alcohol is known to inhibit fat oxidation, which basically stops your body from burning existing fat. Since fat is your number one energy source during rest, you’re basically storing more fat when you drink alcohol.
- Alcohol also converts testosterone into estrogen making you more susceptible to getting excess levels of estrogen which is what gives you that stubborn belly fat. By the way, this applies for both men and women.
- According to some studies a mere 3 ounces of alcohol can reduce your body’s fat burning ability by 1/3.
- Alcohol gets metabolized by your liver into two toxic compounds, acetaldehyde and malondialdehyde.
- Acetaldehyde is the same chemical found in cigarette smoke, car exhaust, and is a known carcinogen and has been linked to many organ diseases. It’s also the nasty chemical that supposedly causes your hangovers.
- Malondialdehyde is a potent free radical and causes excessive oxidative damage to you body.
- Alcohol is further metabolized in the liver into acetate, which gets burned before any other calories. This means that any excess calories, like the calamari or fries you had along with your drink, doesn’t get utilized and hence gets stored as fat instead.
- Your body can only process 0.5 to 1 ounce of alcohol per hour. And since it takes precedence over anything else, you liver takes up all of it’s time and energy trying to metabolize it. Anything more overwhelms your liver and essentially halts your normal metabolic functions like burning fat.
So, if you drink a 12 oz can of beer which has about 0.6 oz of alcohol, it’ll take your liver about an hour to metabolize it, during which time your body stops burning fat.
Now let’s say you have a six pack of beer while munching on some chips and dip as you’re watching a ball game. You’re looking at 6 - 7 hours for your liver to metabolize all of the beer you drank. And during that period, your body stops burning fat, and all the calories from the chips and dip you just chowed down gets stored straight to fat!
Well, you get the picture. Alcohol and weight loss don’t work together. If you’re serious about losing weight, you really need to eliminate alcohol, or seriously moderate your intake.
However, if you choose to drink on those special occasions…wink wink...there are a few things you can do to help negate some of the effects alcohol has on your body.
- Drink water along with your beverage of choice. This way you avoid getting dehydrated (which is another side effect of drinking alcohol) as well as helping you refrain from over consuming.
- Drink slowly, preferably one drink per hour, so your body has time to metabolize the alcohol and minimize putting too much stress on your liver.
- Don’t eat while you’re drinking. All the calories being consumed while you’re drinking pretty much goes right to your beer belly and man boobs for men and for women a larger belly, wider hips and thicker thighs.
- While moderation is the key to any alcoholic consumption, if you’re going to drink wine is preferred over hard liquor and liquor is preferred over beer. If you’re drinking liquor, it’s best not to mix it with anything sugary. Stick to water, club soda or take it straight. Those fancy named drinks that tastes more like dessert than alcohol, is the worst kind of all…it’s super high in empty calories, it’ll sky rocket your insulin levels and is sure to give you a wicked hangover.
- Here’s a list of supplements that you can take to minimize the free radical damage of alcohol. Vitamin C, Vitamin B1, Vitamin E, Selenium and Amino Acids: S-allyl-cysteine and Glutathione.
Now, I know it may be unrealistic to avoid alcohol altogether, and I also I know that socializing almost always involves alcohol. So, while keeping in mind that minimal to moderate intake of alcohol is key to any healthy balanced living…here’s a few simple but effective tips that you can implement as part of your long term regimen to help maximize your body’s own immune and defense mechanism, so you can participate and enjoy socializing with friends and family without guilt.
- If you consume alcohol at all, make sure to consume it in moderation.
- Stay away from processed and refined foods, severely limit intake of sugars and stick to eating unrefined whole foods.
- Eat plenty of dark green vegetables and especially makes sure to consume cruciferous vegetables such as broccoli, cabbage, kale, chard and collard greens which help you maintain healthy testosterone levels.
- Eat enough fibers from fruits, vegetables, nuts and whole grains.
- Consume enough monounsaturated fats and good saturated fats, such as that found in avocados, olive oil, coconut oils, almonds and walnuts to maintain healthy cholesterol levels.
- Eat plenty of lean proteins from good reliable sources, such as fresh fish, organic poultry, organic meat and eggs enriched in omega 3’s.
- Exercises with enough intensity using weights. This dramatically increases your body’s metabolism, enhances your body’s rate of fat burning, optimizes your hormonal function and maximizes lean muscle development to keep your strong, lean and fit.
Now I don’t mean to sound like a broken record, but if you decide to drink, the real key to maintaing a healthy lifestyle while still enabling yourself to lose weight and get lean and fit is moderation. And although moderation can be relative to each individual, you need to be true to yourself. If you’re not seeing what you like in the mirror, perhaps it’s time rethink what you consider moderate.
I’m all about having a good time, but for me being healthy, lean and fit is much more important. I’ll take feeling strong, energetic and vibrant over a few cocktails any day…but that’s just me. Moderation is simple when you know what’s at stake.
If you aren’t familiar with what kind of exercises or workouts to do, take a look at my MAX Workouts program. It’s a fitness program designed specifically with workouts that consists of full body weightlifting exercises done in a heart pumping pace. The exercises and workouts are all scheduled for you, so you don’t need to think about a thing, all you have to do is follow the program. And if you’re unfamiliar with an exercise, you also get detailed pictures and instructions of each exercises so you’re not left trying to figure out what to do. You also get a trial access to our monthly club, where you can see videos of all the exercises, workouts, and participate in forums where you can get support from other participants as well as ask any questions you may have about the program.
Are you an occasional drinker, and if so do you notice a difference in your body when you drink?
Have you moderated your drinking and seen a difference in how you feel and how you look?
What do you think about the article? I’d love to know what you think, so please post your comments below!
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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32 Comments
Posted by Laurelin on 04/08 at 08:03 AM
yes, well written and clear!
I am glad i dont have any problems with this matter,
the belly can grow even without it 
Posted by cherro matshoge on 04/08 at 08:23 AM
Thank you very much. The information was valuable for my emloyee wellness health education programm for our truck drivers who are “famous” for their big bellies…well I thought it was a trademark.
Posted by Marina on 04/08 at 08:45 AM
Great article Shin. I like your way of exposing the downside of alcohol and a choice you leave to everybody. I am wondering for a while now, how come alcohol is legal, and is basically a main ingredient for any social event. Couldn’t we have as much fun with fresh fruit juices and shakes? Maybe we should try that one day… Anybody with such experience? After all, our kids do it, and they have lot of fun
Posted by john on 04/08 at 09:02 AM
Yet another super article! Being Irish, drink is a huge part of our culture, but I have stopped drinking beer, and am on the wine, 2 or 3 glasses and that’s it. lots of water to help with the hydration! did a 3km brisk walk over lunch so looking forward to shedding the layers for the summer!! Thanks again, great advice!
Posted by Joe on 04/08 at 09:05 AM
one of the best summaries of the metabolic effects of alcohol that I’ve read. As the other posters note, it’s very well written and clear. I also like your emphasis on moderation.
Posted by Laura Mair on 04/08 at 09:43 AM
Excellent article. I like your non judgemental approach. Just the facts, thanks.
Posted by Lizzi on 04/08 at 09:56 AM
Thank you - I am passing this onto my 18 year old who really enjoys his beer and is more inclined to go for a white bread sandwich than a fruit. Hope this will convince him to prevent rather than have to cure later on.
Posted by chanise on 04/08 at 10:06 AM
Thanks for the info! I think this is my biggest problem with my belly fat. This is my firs week of no alcohol and after reading ths information it will be very easy for me to stay on track!
Posted by rita on 04/08 at 10:45 AM
So that smell and taste from alcohol metabolization that is so gross is acetate. I taste it when I drink and smell it on other drinkers if I have not been drinking.
It smells like Nail polish…doesn’t that contain acetate as well?
Posted by Tony Noble on 04/08 at 11:07 AM
I appreciate this article. Here in Uk its not difficult to drink in moderation if you live a car ride from a pub, we are all getting nervous of the effects of drinking on our driving.
Posted by john lincs on 04/08 at 12:49 PM
This article from Shin gets straight to the essential points, and is really good, sound advice. I was born in a pub, and lived in one for 20 years, so I know the introductory picture is about right! Fair play Shin, can’t fault you!
Posted by Sarah McMullen on 04/08 at 02:38 PM
Important article! I have a point to add to “if you choose to drink -what you can do to help cut back or reduce effects of alcohol” There is a weed that grows wild all over the South East of the USA called: Kudzu. There are studies that show if you take this herb when planning on drinking it will #1 naturally cause you to drink less and #2 help prevent a hangover.
See attached link if you are curious.
http://www.news.harvard.edu/gazette/2005/05.19/09-kudzu.html
Posted by DarrinWalton on 04/08 at 02:52 PM
Right on the money Shin. Ya know even if people were to substitute their beer or wine with a non-alcoholic brand of which there are many now-a-days. It would help out…not saying to change totally but give it a try and see how it works for you. Sure you are going to consume some calories but not the alcohol that halts the fat burning.
Thanks again Shin,
Posted by rambabu on 04/08 at 03:14 PM
thanks for this all matter .everything u wrote it s realistic.i am thanks full i don´t have this problem & i am strictly sober.
Posted by Fraser Chapman on 04/08 at 09:35 PM
The absolute truth.Well done Shin.We have a big cultural problem with alcohol in this country, but because everyone is semi addicted to it , it rarely gets a serious mention.Everyone has been educated on it, but few take real action.
Posted by resnu on 04/08 at 09:52 PM
You always hear how bad it is for you…but put in black and white, it is truly an eye opener. I drink occasionally and always drink water when I do drink, but it makes me consider how it truly is effecting my body. Great article, as I think most people drink more in the summer do to more outdoor parties and entertaining.
Posted by Denise Marriner on 04/08 at 10:37 PM
Great article Shin. Should make us all think twice about alcohol. My husband is in hospital as I write this battling liver cancer. His love of alcohol is doing him no favours as he struggles for his life. It certainly makes me think twice before I have a drink.
Regards
Denise, Sunshine Coast, Australia
Posted by Sanjeewa on 04/08 at 11:53 PM
Dear Sir.
I too have to give you a very positive feed back.As you have mentioned “I don’t want to sound like a broken record” I too would not brag about the quality, clarity and the brevity of your valued article.Thank you its informative!!!!Best regards.
Sanjeewa (sri lanka)
Posted by Avi on 04/09 at 12:06 AM
Thanks Shin, very precise and direct to the point. I have really cut back on alcohol especially the sugary ones and also avoid enything while drinking and now I can see the difference. And Marina I believe fruit juices and shakes are worse than alcohol as it is loaded with sugar and preservatives. But as Shin has quoted anyting in moderation is not bad.
Posted by luckyster on 04/09 at 02:47 AM
Hey Shin, thanks a lot for that article, but you see i live in south Africa, so we going into winter season now, so i was wondering if you could send me some tips on winter season training. the information in your blog is really helpful because i am a drinker, so i will e using those tips.
Posted by promod s s Limbu on 04/09 at 02:49 AM
Iam glad someone like you is putting some light in to this prevention and recovery phase of alcoholism and its effects ! I like all the nitty gritties of well prepared information and would love to get them all the time ! Thanks again for cleverly disguising the awareness of alcohol related effects in to health issues where we are frantically digging into and the Fitness and Health has become a major issue to everyone.. well most of us ! I am a man of late forties of Asian descent (not Chinese)living in Hong Kong I vigorousely follow training regimen..but sometimes I just get lazy and bing into Alcohol and hence get some extra weight around waistline..and on top of that I guess having sports injuries at the same time doesn’t help much right ? Coz in my experience it will prolong the injury so less exercise for me ! So have you got any ideas that the consumption of alcohol will help to prolong the effects of injury ?
Posted by Thozamile on 04/09 at 03:57 AM
Hi Shin. Thanks for the information
Well written and very informative
Posted by Imraan on 04/09 at 05:38 AM
very good advice and tips.
An interesting and informative read.
thank you.
Posted by Lil on 04/09 at 05:50 AM
First: greetings from Malta (small island and state in Mediterranean see). The article is really well written! I had no idea that alcohol has such a disastrous effects on fat consumption and liver functions! I am not a drinker, but now I think I will refuse even occasional drinks, which all my friends insist I should take. I have seen that, in the end, people will accept you even if you do not drink alcohol, as in my life I have already struggled a lot against this kind of social habit. In the end people care much more on who you really are, rather than having you as a ‘drinking pal’.
Posted by Damian on 04/09 at 10:57 AM
Not only is this artice encouraging to people who do drink, but also to those of us who don’t!
Superbly written as well=D
Posted by maria on 04/09 at 12:03 PM
i think this was very interesting and informative article.
Posted by richard brown on 04/09 at 02:58 PM
oh boy! i have’nt drank in 4 years and all of the sudden i just drank a bottle of red wine the other night and this came up. now got me scare shitlest because i still have a bottle left in the frige. but thanks very much for the input.
Posted by Cee Cee on 04/10 at 09:06 AM
Keep them coming! Your articles have been a great help to me! Very informative of things I never knew! I look forward to loosing my 30 pounds!
Posted by Rick on 04/11 at 09:30 AM
I truly enjoy your informative writing! I do like my IPA and after reading this, I understand better why I can’t make progress losing belly fat! Thanks and keep up the fantastic work!
Posted by Dazza on 04/11 at 01:44 PM
January this year, i had already made the decision to return to weight training & cardio on a regular basis. I made the decision to abstain from alcohol completely & I am reaping the benifits from the hard yards. I have always loved a beer, chips & good company & this is even harder when your wife is one of 14 kids.
Now I’m leaner, better muscle/fat ratio & overall fitter. I have set personal goals that I keep to my self, but for now, I enjoy the good times minus the booze & I have found it was more habit than anything. So train hard & be good to yourself & like me, you will have it all.
Posted by Rick on 04/11 at 08:26 PM
This is a response to DAZZA:
That’s some good motivational material Dazza, at least I’m going to use it as such! Congrats and keep up the great work. . .I hope I can be as disciplined as you! Thanks again!
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Posted by El jackson on 04/08 at 07:52 AM
Well written, articulates the facts about alcohol consumption, and it’s side effects.