Generally accepted scientific and practical approaches to the problem of reducing the abdomen in men, especially with age, informs Ukr.Media.
How to reduce the functional volume of the stomach
The entire human body, from the tips of the heels to the tips of the fingers, consists of the same “materials” – bones (cartilage), muscles and ligaments. Internal organs and muscles are built of connective tissue and muscle fibers. The stomach is no exception: it has a mucous membrane, a muscle layer and a serous membrane, which provide it with excellent elasticity. Imagine a gas tank, which usually holds 50 liters of fuel, but can expand to 100 liters if necessary. The situation is similar with the stomach: its nominal volume when empty is approximately 0.5-0.8 liters, but it easily stretches to 3-4 liters, and sometimes even more.
This ability of the stomach is very useful when you need to eat a lot of food, but it also has a downside. If you regularly overeat, the stomach gets used to larger volumes of food. Over time, the stretch receptors become less sensitive, and in order to feel full, you need more and more food. In a calm state, the stomach can already have a volume of 1.5-2 liters, which often affects the figure.
How to return the stomach to its normal functional volume? There are two effective approaches:
Reduce food portions and “split” meals. Regular consumption of smaller portions will help gradually adapt the stomach to a smaller volume, and frequent but small meals will avoid overeating and normalize the feeling of satiety.
Perform the vacuum exercise. This exercise was made popular by Arnold Schwarzenegger. It strengthens the transverse abdominis muscle, helps improve posture, and makes the stomach appear flatter.
The essence of the exercise is simple: on an empty stomach (before eating), exhale completely, pull your stomach in as much as possible and tense your muscles, holding the position for 15-20 seconds, taking light breaths. Perform the exercise 10-20 times a day in 2-3 sets.
It is important to understand that the “vacuum” does not directly affect the size of the stomach, but helps to shape a tight waist and improve control over the abdominal muscles.
Testosterone, come out!
The distribution of fat deposits in the human body largely depends on hormonal balance. In women, fat is usually deposited according to one type, in men – according to another. However, if a woman's body experiences a hormonal failure or she takes androgenic drugs (for example, anabolic steroids), fat begins to be deposited according to the male type. In men, on the contrary, with age, a situation often arises when fat is deposited mainly in the abdominal area, approaching the “female type”. And for this it is not at all necessary to use any drugs – it is enough to simply cross the line of 40-45 years and forget that testosterone is a resource that needs support.
As men age, their androgen levels naturally decline, leading to changes in their appearance. One of the most common changes is an increase in abdominal size due to the accumulation of visceral fat, the fat that accumulates around the internal organs.
What can you do to avoid this? One key way is to maintain healthy testosterone levels. Of course, it’s impossible to cover all the methods in one paragraph, but here are a few important points to keep in mind:
Protein in your diet. Try to consume at least 1.2 g of protein per kilogram of body weight. This is necessary to maintain muscle mass, especially during physical activity and weight loss. Muscle without adequate nutrition disappears faster than vacation plans after the New Year holidays.
Strengthening the immune system. Fruits, vegetables, adequate sleep, and daily exercise are simple things that work. They help the body maintain energy, reduce stress levels, and positively affect hormonal balance, including testosterone levels.
Healthy fats and cholesterol. Testosterone is made from cholesterol, so healthy fats in your diet are important. Don't be afraid of foods like eggs or pork—they contain cholesterol, which is essential for hormonal health. But the key is balance: choose sources of healthy fats like olive oil, avocados, nuts, and fatty fish. Excessive consumption of saturated fats and foods with low nutritional value can actually be harmful.
Beer belly?
One of the most popular questions among men whose stomachs have either already gained considerable size or are just starting to appear is: “Does beer (and other alcoholic beverages) affect the growth of the stomach?” Unfortunately for many, the answer is unequivocal – yes, it does. And it's not just about the calorie content of beer or wine. Alcoholic beverages really significantly increase the risk of increasing body fat, especially in the abdominal area.
Why does this happen? There are several reasons:
The effect of alcohol on hormones. Alcohol causes a surge in cortisol, the stress hormone. Cortisol not only worsens mood and causes irritability, but is also catabolic, that is, destroys muscle tissue. Many have heard about how alcohol negatively affects the brain, but it also “works” against your muscles no less strongly. A decrease in muscle mass is accompanied by a drop in testosterone levels and stimulates the accumulation of fatty tissue, particularly in the abdominal area.
The effect of alcohol on water-salt balance. Alcohol acts as a diuretic – it stimulates the excretion of fluid from the body. That is why the phenomenon of “dryness” the morning after a feast is familiar to many. However, after dehydration, the body begins to actively compensate for fluid loss by retaining water. These “swings” between dehydration and rehydration disrupt the water-salt balance, often leading to edema and a feeling of a bloated abdomen. Often, the stomach after regular alcohol consumption looks like an elastic, inflated ball.
What to do?
Obviously, the most effective solution is to limit alcohol consumption. Giving up or at least significantly reducing the amount of “alcoholic drinks” will help not only reduce your belly but also improve your overall health.
Additionally, it is important to maintain normal hydration. Consume enough pure or mineral water (2-2.5 liters per day) to maintain water-salt balance. This, of course, will not completely neutralize the negative effects of alcohol, but it will help the body cope with the consequences more easily.
Джерело: ukr.media
