The majority of those with excess weight either drink excessively or eat excessively or above the recommended daily amount. Trying to lose the beer belly or lose weight is difficult however drinking wine or any other alcoholic beverages isn’t going to help. Wine like any other alcoholic beverage contains something we call Empty calories.

What are empty calories? Well they are calories which do nothing for you and are empty in a sense as they are not part of a meal. Limiting empty calories is important to prevent weight gain, especially in sedentary individuals. Limiting these empty calories is essential when people try to lose weight so that they have an adequate intake of vitamins and minerals and avoid malnutrition.

Below is the typical calorie intake you when having a glass of wine.

Wine can be perceived as a glamorous drink but you can see from the statistics above that it’s not the glamorous choice for losing weight.  For a normal everyday glass of white wine you will be consuming 130 calories per glass. On an average night out with your mates you are going to consume at least 5 glasses of wine which equates to 650 calories. Those glasses of wine probably got your hunger up too didn’t they? How about a pizza? Add another 1000 calories on. Yeah you guess where I am going with this. That equates to 66% of a man’s recommended daily calorie intake.  66%!

This doesn’t account for the previous meals you have throughout the day, the little snacks you have had. I’ve been there, granted I still do this from time to time but it really does put things into perspective even if you are trying to lose weight. If you have a beer belly or excess weight around your body and are a social drinker then there’s one huge way you can decrease the weekly calorie intake and lose weight fast. Just cut out or cut down on the drinking to start with. Bin the takeaways and start eating healthier. It’s pretty simple yet people find it so hard. We are human, we have cravings after work to go out for a few pints with our mates or come home and open a few cans.

The sooner this is stopped though the sooner you’ll be on the road to losing the weight you want to lose. Have a think and maybe don’t have those 5 glasses of wine.

Thanks for reading,

Beer Belly Ryan

Sources:
Nutracheck
hawkhurstwines.co.nz

What are super foods?

The term superfoods entered the language in the 1990s to denote foods packed with nutrients that supposedly have health-giving properties. Some are exotic, such as alfa alfa, spirulina and wheatgrass, and some prosaic such as broccoli, beans and beetroot. Superfoods contain a potent collection of protection factors and therefore should be included in most diets.

Below are 5 superfoods you need to enter your diet right now.

1. Bananas

It's a myth that bananas are fattening. I was told this myself while sat eating a banana at work. People telling me they are full of sugar and unhealthy for you. Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise.

A high number of fruits and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer.

Bananas are also jam-packed with potassium that helps lower blood pressure, and vitamin B6 for healthy skin and hair.

2. Walnuts

Walnuts are one of the best plant sources of protein available today. They are rich in fibre, B vitamins, magnesium and antioxidants such as Vitamin E. All Nuts in general are also high in plant sterols and omega 3 fatty acids. Walnuts are known as a superfood as they have significantly higher amounts of omega 3 fatty acids as compared to other nuts. In March 2004, the FDA endorsed the health benefits of walnuts by approving its heart health claim.

3: Flax Seed

Derived from the plant source, flax seed offers a vegetarian alternative to provide omega 3 fatty acid. Flax seed has been shown in many studies to offer heart-healthy benefits. In addition, flax seed also contain other beneficial ingredients such as fibre and lignan. Research revealed that lignan in flax seed shows promising results in fighting disease, particularly cancer. Studies show that lignan possesses anti-cancer properties.

4. Olive oil

Several studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lower bad cholesterol levels and increases the good levels.

Olive oil is extremely rich in antioxidants. It is key though to watch out on the calories - a little goes a long way. A tablespoon of oil contains 120 kilocalories, which is the same as a large slice of bread and butter so make sure you don’t use too much.

5. Apples

There are over 7,500 varieties of apples grown throughout the world today. They are packed full of antioxidants, especially vitamin C for healthy skin and gums - one apple provides a quarter of your daily requirement of vitamin C so it’s huge in keeping your body healthy and well.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels.

This can help dramatically with weight control and maintaining a healthy body.

The beauty of Superfoods:
The real beauty of Superfoods is that they are readily available in all supermarkets and may already be part of your diet. There is also the fact that they can easily be added to your diet. There are many more superfoods which you can add to the diet and the more the merrier. Superfoods can really help you maintain a healthy diet and a healthy body. Add them to your diet today.

Thanks for reading,

Beer Belly Ryan

Sources:
The independent
Guardian

The Clinic studied 43 healthy volunteers with a mean age of 29, measuring blood flow through arm arteries to test the health of the inner lining of their blood vessels.

Over an eight-week period, some of the volunteers were instructed to maintain their weight, and others to gain weight, and they were then all were tested again. Then finally, those who gained weight had to lose it and be tested again.

The results have been published in the Journal of the American College of Cardiology bbut here is a little overview; among those who gained as little as 9 pounds of visceral (aka abdominal) fat, researchers found that even though blood pressure remained healthy and overall BMI was not affected a lot, regulation of blood flow through arm arteries was already impaired due to endothelial dysfunction (not good).  However there is some good news...the volunteers who then lost the weight they gained were able to recover.  Meanwhile, those whose weight did not change experienced no change in blood flow regulation (ak those who exercise and eat healthily), and those who gained weight evenly throughout their bodies (again due to watching what you eat and exercising) were less affected.

Everyone gains weight at some point in their lives, whether it be through a difficult period of time or when you are at university but this is usually seen as harmless (not in the extremes).  However, if it is extreme it can have cardiovascular implications, especially if the weight is gained in the abdomen.  You need to realise and remember that having a big belly (e.g beer belly) may be more harmful than simply being obese.  Basically just don't let yourself go in a short period of time without sorting it out at a later stage because this could be dangerous...

Somers also stresses that the Clinic did not study those who carried excess visceral weight for more than a few weeks, so whether weight loss in those people would normalize blood vessel function remains unknown.

Still, the results of this study suggest that even a small amount of weight gain in your belly is hard on your vascular system, so trying to lose it sounds like an intelligent quest and something we try to advertise and encourage in all of our articles.

If you are wondering what the normal and healthy waist size is then you can pop into your doctors and ask them to measure you or look it up on a health website such as the NHS.  It differs for each person, depending on height etc.

Ok, on a lighter note we realise that many articles seem to be depressing and listing things you need to watch out for and not do but there is a simple solution ... exercise 3-4 times a week and watch what you eat.  Hey, everyone is allowed to treat themselves as long as you counter balance it somewhere along the way.

Beer Belly Beth

The Korean natives even say “kimchi” instead of “cheese” when getting their pictures taken. The reddish fermented cabbage (and sometimes radish) dish—made with a mix of garlic, salt, vinegar, chile peppers, and other spices—is served at every meal, either alone or mixed with rice or noodles.

You may be wondering why we are bragging about Kimchi so much? Well you only need to look at the everyday Korean national to see they are healthy, slim individuals. Kimchi is a huge part of the high-fibre, low-fat diet that has kept obesity at bay in Korea. Kimchi is nutritionally balanced to be part of the healthy diet. 100g of Kimchi is typically only 32calories.

Why to try it?:
Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria (almost like the yogurt drinks available throughout the supermarkets today) helps with digestion. Recent studies have also suggested it can also help stop and even prevent yeast infections from occurring. Furthermore other recent studies have linked fermented cabbage compounds with the prevention of cancer growth. Not only is Kimchi low in fat it also helps with the underlying health issues not only linked with obesity but also other health issues.

Vitamin C?:
Research also suggests that One serving also provides up to 80% of the daily recommended amount of vitamin C and carotene which is vital in keeping the body fit and healthy.

What to do with it:
There’s no need to make your own; just pick it up in the refrigerated section of your grocery store or an Asian market for around £2 per 32-ounce jar.

Breakfast serving suggestions would be to have Kimchi with scrambled eggs, diced tomatoes and mushrooms as a healthy start to the day. You can also have it for lunch on top of a baked potato. Add Kimchi to your beef stew to give it a spicy kick.

The beauty of Kimchi as an ingredient is its versatility. The fact that it is also healthy and extremely low in fat is an added bonus.

Go out and try it today I promise you will enjoy it and reap the rewards or adding this low fat ingredient to your diet.

Source:
Health.com

Not only this however but Weight loss is often linked to many diseases like diabetes. We always say it’s not just about the personal appearance. There are underlying health issues linked with excess weight which is why we stress constantly how important it is that weight is lost.

It’s clear that on average people suffering from obesity will not live longer when compared to the people who are normal. Almost every health conscious individual is aware of this fact. Irrespective of the BMI, the bigger waist and more weight you are carrying ultimately relates to bigger problems.

To prove it practically, researchers from Atlanta Cancer Society have conducted a research on around 100,000 people. In the end, the research team from the cancer society successfully managed to prove that people with big waistline will have two times the risk of death earlier than those of a recommended weight.

Eric J. Jacobs led research team has studied over 48,500 men, 56,343 women and their waist sizes. They concluded that people with waist size more than 47 inches in males and 42 in females are more likely to face higher life risk than those with smaller waists.

If your waist size is big, then you have to be very cautious about it. People with normal weight and big waist normally tend to relax, but this study cleared all the doubts. If you have big waist irrespective of your BMI, your life is more at risk than if you were in shape.

Obesity is everywhere and is the main health problem at the moment. The waist line is the visually attached to the problem of the obesity. The problem is the diet which people are undertaking. The amount of food they are eating over the recommended calorie amount and the amount of junk food they are consuming. The visual outlook is just there as a reminder for the problems we have with obesity. The study is conclusive in this as the subject area was over 100,000 people.

Look at your diet. Assess your body. There is changes we can all make for the better. Sure it’s awesome every now and then to indulge in some unhealthy food however don’t make a habit of it. Having a beer belly or belly fat is becoming more common due to the pricing of food available to us. Don’t fall into habits when your life is potentially at risk.

Thank you for reading,

Beer Belly Ryan

Sources:
Health News 18
Diet in Review.com (image rights)

The answer is of course no. But I am speaking like every single man in the world in saying we love Barbecue food. It’s the highlight of the summer months attending a friend’s Barbecue. New research however presented by Boots and the Tony Ferguson Weightloss Programme has found that the whole style of cooking and eating of Barbecue food is encouraging obesity in the UK.

The Research has found that Britons consume more than the recommended daily intake of calories in a single barbecue meal, with men often eating more than 3,500 calories and women more than 2,500. The shocking research may make you think twice of having that extra burger at the next Barbecue you attend.

Throughout the analysis stage it was discovered that the average Barbecue food helping includes two sausages, one-and-a-half burgers, two chicken drumsticks, one and a half meat skewers, fish, a baked potato, a green side salad, pasta salad and to top it off a desert.

The amount of food mentioned typically equates to just under 3,000 calories, 500 calories more than the recommended daily intake for men and 1,000 more than the recommended daily amount for women.

What about the salt??

We wont forget this. Always present within food available at Barbecue diners, individuals can also consume twice their daily recommended intake of salt in one meal, according to Consensus Action on Salt & Health.

After surveying 603 shop-bought food products typically eaten at barbecues, it found that a typical meal which consists of a hotdog with mustard/tomato sauce, a burger with cheese and BBQ sauce, a piece of marinated meat, some coleslaw, potato salad and plain crisps with dips could include 12.11g of salt, more than double the recommended maximum of 6g for the normal adult.

Consensus Action on Salt & Health points out that some sauces such as ketchup and mustard are even saltier than sea water, and warn that some foods which score well on fat content, such as venison burgers, are higher in salt than their beef counterparts. Burgers tend to be saltier than sausages, while coleslaws with prawns or cheese tend to be higher in salt than the basic varieties.

What can be done?

There is a simple answer to this. Eat Barbecue food in moderation. Every Barbecue seems to be obsessed with having the largest variety of food, snacks and drinks. The key to maintaining weight within the summer months is maintaining the strict diet you have for other meals other than Barbecue food.  Don’t over indulge and don’t have three sausages when one is enough. Eat more of the green salad available to fill you up and please do not drink too much alcohol. The study only includes food it doesn’t take into account alcohol which will increase this even further.

We all like to enjoy our summer months outside in the garden cooking on the Barbecue. We are not telling you not to do that however if you are looking to lose weight and shift the beer belly then you will need to concentrate on only eating the amount needed. Over eating in the summer won’t help you in the quest to drop the pounds.

Thank you for reading,

Beer Belly Ryan

Sources:
Guardian

Marks and Spencers the high street brand has recently introduced size 18 uniforms to cater for the growing obesity epidemic which seems to have taken all our children by storm.
Marks & Spencer has introduced above-average sizes for children as young as three after parents raised awareness that these sizes were actually needed for their children. Supply and demand always dictates the retail industry and the demand for the oversized black trousers has been overwhelming since they were launched mid June.

Most sizes have now been sold out. M&S actually call the range a plus fit range, another shocking mention of the underlying problem which lies ahead. M&S’s Plus Fit range is available on its website and is aimed at all children within the school system spanning from as young as 3 right up to GCSE 16 year olds.

Blazers and trousers are in stock for four-year-olds with waistlines of up to 23in with the average adult wearing 34 inch trousers. This size is usually worn by eight year old children.. In girls’ clothes, garments go up to the same size as an adult size 18.

Another stunning statistic given by the article is that one in four children are now classed as overweight by the time they start primary school.

Can we blame M&S?

Marks and spencers are a retail giant who are merely catering for the demand. They have had numerous conversations with customers whose desires are to have these sizes for their children. If the demand is there then somebody needs to supply this. The proof is also evident within the sales as they have already sold out of most sizes. Shocking statistic.

What can the readers of Beer belly do?
It’s an interesting one to be posted here at Beer belly but one I think its necessary. Beer Belly was initially aimed at the everyday male population trying to do weight. In a degree it still maintains that stance however these articles are a shock to the system of all of us. Our eating habits, our mindset and our exercise regime are imitated by our children. This may be subliminally but all our actions and the advice we give is directed towards our children.

The underlying issue with the current obesity rate must sit with the parents and those who teach the children what eating habits are right and wrong. Beer Belly can give advice but it cant make any of our readers do anything to change their mindset. That’s up to them.

By promoting healthy living and decreases of drinking and junk food to the adult population this should cascade and change the mind set they pass onto their children. I think this recent study is a stark warning of what the actions of you as a parent and an adult can do to the younger generation. The more constructive advice we give now and the more changes put into action can ultimately shape the future not only for ourselves but for our children.

Lets try get rid of the plus size clothing for adults and children sooner rather than later.

Thanks for reading,

Beer Belly Ryan

To read the full story click here

Sources:

Daily Mail
Organic Authority (image)

Marks and Spencers the high street brand has recently introduced size 18 uniforms to cater for the growing obesity epidemic which seems to have taken all our children by storm.
Marks & Spencer has introduced above-average sizes for children as young as three after parents raised awareness that these sizes were actually needed for their children. Supply and demand always dictates the retail industry and the demand for the oversized black trousers has been overwhelming since they were launched mid June.

Most sizes have now been sold out. M&S actually call the range a plus fit range, another shocking mention of the underlying problem which lies ahead. M&S’s Plus Fit range is available on its website and is aimed at all children within the school system spanning from as young as 3 right up to GCSE 16 year olds.

Blazers and trousers are in stock for four-year-olds with waistlines of up to 23in with the average adult wearing 34 inch trousers. This size is usually worn by eight year old children.. In girls’ clothes, garments go up to the same size as an adult size 18.

Another stunning statistic given by the article is that one in four children are now classed as overweight by the time they start primary school.

Can we blame M&S?

Marks and spencers are a retail giant who are merely catering for the demand. They have had numerous conversations with customers whose desires are to have these sizes for their children. If the demand is there then somebody needs to supply this. The proof is also evident within the sales as they have already sold out of most sizes. Shocking statistic.

What can the readers of Beer belly do?
It’s an interesting one to be posted here at Beer belly but one I think its necessary. Beer Belly was initially aimed at the everyday male population trying to do weight. In a degree it still maintains that stance however these articles are a shock to the system of all of us. Our eating habits, our mindset and our exercise regime are imitated by our children. This may be subliminally but all our actions and the advice we give is directed towards our children.

The underlying issue with the current obesity rate must sit with the parents and those who teach the children what eating habits are right and wrong. Beer Belly can give advice but it cant make any of our readers do anything to change their mindset. That’s up to them.

By promoting healthy living and decreases of drinking and junk food to the adult population this should cascade and change the mind set they pass onto their children. I think this recent study is a stark warning of what the actions of you as a parent and an adult can do to the younger generation. The more constructive advice we give now and the more changes put into action can ultimately shape the future not only for ourselves but for our children.

Lets try get rid of the plus size clothing for adults and children sooner rather than later.

Thanks for reading,

Beer Belly Ryan

To read the full story click here

Sources:

Daily Mail
Organic Authority (image)

Drinking alcohol may reduce the pain, stiffness, and joint damage caused by rheumatoid arthritis, reports new research. The study also found that people who drink alcohol are less likely to develop this joint disease in the first place, confirming the results of previous research.

Is this really true?

Apparently from the research where they compared nearly two thousand people. A thousand who had rheumatoid arthritis and a thousand who didn’t? Overall, people who drank no alcohol were more than twice as likely as alcohol drinkers to have rheumatoid arthritis. And, compared with people who drank frequently (this is typically on more than 10 days a month) non-drinkers had four times the risk.

This statistic is shocking and offers a different perspective to what we usually promote here at beer belly. We usually promote the non drinking aspect in helping your overall fitness however we feel this article offers a really different discussion on keeping one’s body healthy.

What does this mean for me?

The article states that this is the first study in humans to explore whether drinking alcohol might lessen the severity of RA, and its results are promising. It is essential to say that this only takes a small case study of individuals however the results are extremely compelling.

It is however way too soon to recommend alcohol as a treatment if you have RA as there are many questions yet to be answered. The study doesn’t provide compelling evidence and it doesn’t go into details of the type of alcohol drank, what the rest of their lifestyle consists of what is their actual diet other than these levels of alcohol.

The evidence however is reassuring for those RA suffers who are drinkers of alcohol that the alcohol won’t be causing anymore problems. At the moment from current research it seems that alcohol is actually helping this as opposed to hindering.

Beer Belly’s Ultimate Opinion:
There is a bigger picture with every story and a more compelling case not to drink as much alcohol. Beer Belly still maintains this stance. It is common knowledge for everyone that drinking a lot of alcohol is harmful in many other ways. It can potentially lead to liver damage and increases the bloody pressure giving somebody high blood pressure.

There is also the physical attributes attained to heavy drinking such as fatigue or depression, weight gain, poor sleep and sexual problems. These are all factors which need to be considered with alcohol consumption. Although the article offer some rest bite for those suffering from rheumatoid arthritis, it doesn’t analyse the bigger picture and calculate other health risks these individuals studied may have other than RA.

Heavy drinking is not good for anyone. It doesn’t help with health, it decreases fitness and it can have a dramatic affect on your overall life both physically and mentally.

Thanks for reading.

Beer Belly Ryan
To read the full Guardian article click the following link

Main positives of Circuit training:

Circuit training is a fantastic all over workout and many positives can be drawn. Beer belly have compiled a list of the following:

• Excellent basic workout to condition and strengthen the body:
  Body conditioning is key for weight loss. If previously you were involved in little or no exercise then circuit training can strengthen the body and provide the conditioning your body will need to get through the exercise regime.
• Easy to work every muscle in your body
  Unfortunately there is no such thing as spot weight loss. The whole body has to lose weight and not one area can be concentrated. Circuit training works every muscle in the body so this step can be increased significantly by adding circuit training to the exercise regime.
  
• Can be adapted for any size workout area
  Any exercise which can be adapted wherever you are is a huge positive. I hear people constantly saying they don’t have the time to go to the gym or where they live is too small. Circuit training can be done anywhere. All you will need is a good schedule and you will be away.
• Does not require expensive gym equipment, you can do circuit training at home
  This echos my point above. Many circuit training schedules don’t even incorporate weights and if they do they are merely dumbbells which can be easily bought from many stores and are inexpensive. The main focus of circuit training is to have the body moving while still providing some strength work.
  
• Can be customised for specificity; easy to adapt to your sport
  Customisation is huge with circuit training. If you are struggling with an arm injury then the emphasis can be placed upon the legs. If you want to work out a specific area or tailor this to a specific need then It can be done. The beauty of circuit training is there is no right or wrong circuits/schedules. There are hundreds available and even then you can change them to suit your own needs.
  
• Can be incorporated into a beginners weight training routine
  As mentioned previously the circuit training schedule is adaptable and can be tailored or incorporated in any way to suit the individual and their own personal needs.
  
• Circuit training is an excellent way to help to lose weight.
  The big one that everyone wants to read. Circuit training does help you lose weight. It’s a fantastic weight loss program and one everybody should introduce to their weight loss schedule. Why not join a circuit training class once a week? It will really provide some variety to your work out and give you a different perception on losing weight while meeting some new friends at the same time. Bonus!
  

Circuit training for Weight loss video:
Introduction video which shows some circuit training techniques which can be done within the gym for weight loss.

Tom Holland Circuit training video:
Tom Holland is a well known fitness guru in the US and his Circuit training guide is simple yet extremely effective advice.

Overview:
For us guys it may seem like a less glamorous way of losing weight. Guys automatically assume that working out means the amount of weights you can lift while looking in the mirror wearing a tight vest. That’s not true. You may become strong and have a new friend in the mirror but that alone won’t help you lose weight. Weight loss is hard work. Weight loss involves a combination of no booze, a good diet (sorry no takeaways) and a combination of aerobic exercises mixed with some body conditioning and weight work. Its not easy, believe me I know but the end results can be rewarding if you work at it. Circuit training may come across as a less glamorous look at losing weight but it’s a successful one and one which will help you lose weight significantly.

Starts searching for circuit training schedules online today! Have a good day.

Thanks for reading,

Beer Belly Ryan

Resources:
Motley Health
R Fit.com