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Belly fat in men: Why weight loss matters

Can you really get a beer belly from drinking?

Drinking excess alcohol can cause you to gain belly fat — the "beer belly." However, beer alone isn't to blame. Drinking too much alcohol of any kind can increase belly fat, although some research suggests wine may be an exception. If you drink alcohol, do so in moderation. Limiting yourself to two drinks a day will reduce the amount of calories you consume and help you avoid gaining belly fat. It's also better for your overall health.

How do you get rid of belly fat?

Whether you're trying to lose belly fat or trim fat from another part of your body, weight-loss basics remain the same:

  • Reduce calories. Reduce your portion sizes. Replace your usual fare with healthy foods that contain fewer calories.
  • Increase physical activity. The Department of Health and Human Services recommends adults get two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes of vigorous aerobic activity, in addition to strength training. You may need to do more to lose weight and keep it off.

After you shed excess pounds, maintain your weight loss with a healthy diet and regular physical activity.

Can you reduce belly fat with sit-ups?

Sit-ups help make your abdominal muscles stronger, but spot exercises alone won't specifically reduce belly fat. The best way to shrink your waist size is to lower your total body fat through healthy eating and exercise.

The bottom line

If you have a spare tire, don't despair. You can lose belly fat — it just takes patience and effort. In fact, shedding even a few extra pounds can help you feel better and lower your risk of health problems.

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References
  1. Weight and waist measurement: Tools for adults. Weight-Control Information Network. http://win.niddk.nih.gov/publications/tools.htm#circumf. Accessed Jan. 20, 2009.
  2. Statistics related to overweight and obesity. Weight-Control Information Network. http://win.niddk.nih.gov/statistics/index.htm#table. Accessed Jan. 20, 2009.
  3. Overweight and obesity. National Heart Lung and Blood Institute. http://www.nhlbi.nih.gov/health/dci/Diseases/obe/obe_causes.html. Accessed Jan. 20, 2009.
  4. Better health and you: Tips for adults. Weight-Control Information Network. http://win.niddk.nih.gov/publications/better_health.htm#loseweight. Accessed Jan. 20, 2009.
  5. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Jan. 21, 2009.
  6. Kuk JL, et al. Visceral fat is an independent predictor of all-cause mortality in men. Obesity. 2006;14:336.
  7. Metabolic syndrome. The American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=3044766. Accessed Jan. 21, 2009.
  8. Winter Y, et al. Contribution of obesity and abdominal fat mass to risk of stroke and ischemic transient attacks. Stroke. 2008;12:3145.
  9. Balkau B, et al. International day for the evaluation of abdominal obesity (IDEA): A study of waist circumference, cardiovascular disease, and diabetes mellitus in 168,000 primary care patients in 63 countries. Circulation. 2007;116:1942.
  10. Obesity and cancer: Questions and answers. National Cancer Institute. http://www.cancer.gov/cancertopics/factsheet/Risk/obesity. Accessed Jan. 21, 2009.
  11. Obesity and sleep. National Sleep Foundation. http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.4850853/k.9B04/Obesity_and_Sleep.htm. Accessed Jan. 21, 2009.
  12. Vadstrup ES, et al. Waist circumference in relation to history of amount and type of alcohol: Results from the Copenhagen city heart study. International Journal of Obesity. 2003;27:238.
  13. Alcohol, wine and cardiovascular disease. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=442. Accessed Jan. 21, 2009.
  14. Choosing a safe and successful weight-loss program. The National Institute of Diabetes and Digestive and Kidney Diseases. http://www2.niddk.nih/gov/HealthEducation/HealthyMoments/10_20_2008.htm. Accessed Jan. 21, 2009.
  15. Abdominal exercise programs most effective when targeted for each individual. The American College of Sports Medicine. http://www.acsm.org/AM/Template.cfm?Section=Search&template=/CM/HTMLDisplay.cfm&ContentID=4182. Accessed Jan. 22, 2009.

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Feb. 7, 2009

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