What is a “beer belly” and is it caused by drinking too much beer? That extra belly that many people have was given the name, beer belly because folks that consume a lot of beer, developed one. In actuality it is not the beer consumption, but the number of calories in beer that finds its way to your belly. Fat in this area is called belly fat or stomach fat.
Two types of fat are found in that area, the first is visceral fat that surrounds your organs, and the other is subcutaneous fat found just beneath the skin. Visceral fat contributes to multiple health issues, including heart disease, high blood pressure, stroke, type 2 diabetes, colon cancer, breast cancer, asthma, and dementia.
One cause of beer belly is overeating, and consuming food too quickly produces excess gas, and bloating. The food and the gas cause distention of the stomach. Foods that produce gas in the digestive system are beans, lentils, broccoli, cabbage, and carbonated drinks.
Constipation occurs with the buildup of stool in the colon, producing bloating and distention. Fiber and hydration may help. However, take heed, if you start consuming a lot of fiber at once and your body is not used to it, further distention and possible blockage may occur. Artificial sweeteners can contribute to bloating as well, opt for natural sugar.
Medical conditions such as kidney or heart issues contribute to fluid retention and can cause bloating. A viral or bacterial infection in the GI tract can lead to temporary bloating and discomfort. If you are unsure of the cause of your visceral fat, see your physician for further evaluation.
Knowing the possible health risks, how do you get rid of visceral fat? Changing your eating habits is key. Low carbohydrate intake will help you lose weight and reduce visceral fat, it is more effective than a low-fat diet. Regular cardio exercise two to three times a week is also effective. Start by walking briskly for 30 minutes three times a week.
Eating more soluble fiber is another way to reduce visceral fat. Soluble fiber forms a gel-like substance that slows down the delivery of digested food from the stomach to the colon. You feel fuller longer. Soluble fiber foods are flaxseed, sweet potatoes, legumes, and grains.
Eating more protein is effective for weight loss by boosting your metabolism. Fish, eggs, dairy, legumes, and meat are good sources of protein.
Cortisol, the stress hormone can increase visceral fat. Reduce your stress level with guided meditation, available on YouTube and other internet sources. Deep breathing is another relaxation technique to reduce stress and journaling can help as well.
If you are experiencing frequent or severe belly bloating, please consult your healthcare provider to determine the underlying cause and treatment.
Until next time,
Peace, Love, and Blessings💖
