Beer belly: there is something to do about it

“Not so long ago, men didn’t mind getting a tummy in middle age,” notes psychoanalyst Olivier Grignon. “It indicated that they were settled. People even spoke of a mayor’s belly, the symbol of power. Today a completely different ideal of beauty applies: everyone wants a toned body with a flat stomach. That is why many men cannot accept that cozy bacon belly.”

Seductive with love handles?

Does a tummy mean the death knell for love? “That is absolutely not proven!” protests gynecologist-andrologist Sylvain Mimoun. “I meet a lot of women who appreciate a man’s curves. A tummy reassures them. In the eyes of these women, a chubby man is someone who loves life and everything it has to offer. Women think they have the side of such a man themselves, too, without having to constantly watch what they eat.”

Cardiovascular diseases

It’s fair to say that a man without an ounce of fat who does his set of push-ups every morning, runs a marathon on the weekend and counts the calories of his shredded carrots can really ruin the atmosphere. Accepting some fat rolls doesn’t have to be negative. But beware: excessive belly fat can indicate a problem. “It is completely normal to gain a few pounds over the years. It is typical for men to get a tummy. That’s because the receptors that store the fat are located in that place. But there is a difference between love handles and a barrel-shaped abdomen: once the waist circumference exceeds 94 centimeters, the risk of cardiovascular disease increases dangerously.”

The fear of disease – even if it is rarely expressed – is a factor that certainly contributes to the disapproving attitude towards belly fat. That is why the ladies put their other half under pressure lovingly yet firmly. “Many men who want to lose weight are pushed by their partners. Not so much for aesthetic reasons, but because the ladies are afraid that their man will develop health problems,” says Dr. Mimoun. The psychoanalyst agrees: “A woman who encourages her husband to lose weight is actually saying: take care of yourself, I don’t want to lose you.”

sensible food

There is little point in playing around: if you are overweight, you have to go on a diet. But there is also good news: men lose weight more easily than women who immediately store fat when they consume fewer calories. In addition, men naturally have more muscle mass than women. And it is now known that that muscle mass consumes a lot of calories. Men are also less keen on snacks, although they do have a weakness for foods that are bulky with calories and for a lavish meal in the evening. However, the lifestyle will have to be slightly adjusted:

1. Calm with alcohol. Do you usually drink four glasses of wine a day? Then limit this to three. Do you drink two? Then drop to one. And a maximum of one aperitif per week!
2. Prune in cold cuts and cheese.
3. You have been invited somewhere? Have some cottage cheese before you leave. You don’t throw yourself into the cocktail nuts and eat less at the table.
4. Eat from a smaller plate. That’s not a joke, it’s a great trick. If you eat from a dessert plate, you will load less on your plate anyway. If you also learn to brag just once, it goes fast.
5. Don’t watch the news while you eat, no matter how much you like to follow the news! If you are confronted live with all the misery in the world, you will eat more to reassure yourself. An unconscious mechanism, proven by research. Only switch on the television after dinner!

Growing muscle mass again

If you want to lose pounds, you have to move. We all know that by now. Unfortunately, some misconceptions persist. That you could get rid of belly fat by only training the abdominal muscles, for example. That’s not true, although it certainly helps. It is much better to put all your muscles to work. That is why sports doctors advise their patients not only to taste different sports at the same time, but also not to start too vigorously.

To persevere

Persistence is more important than starting enthusiastically. Endurance sports are great for losing fat mass. And there is plenty of choice: cycling, running, swimming, rowing, cardio training in the fitness room. In an ideal scenario, you would exercise for 45 to 60 minutes three times a week. At the same time you do exercises for more muscle mass because the bigger it is, the more energy you use and the more calories you burn, even at rest.

training at home

There are all kinds of exercises that are suitable for training at home for a few minutes a day: push-ups, lunges, squats, sit-ups, spreading the legs with elastics at the ankles, training your arm muscles with dumbbells and so on. It is not the intention to force yourself, but to practice regularly. And regularity takes motivation. Hence the following tips.

1. Set realistic goals.
2. Reserve specific time slots in the calendar. That way, try to exercise for 45 to 60 minutes two to three times a week. You will not lose weight with less. Make a list of activities you would like to do and reach out to friends who would like to join you.
3. Variety is important. Endurance sports such as running, walking, cycling and swimming work on your endurance. You strengthen your muscles with fitness exercises at home and by taking the stairs often.
4. Don’t overload your plate with anything. Under no circumstances should you eat smaller portions when you start exercising again. Ban the two fatteners par excellence: fried fat and sugar. Avoid preparations with sauces, fried dishes, cakes and puff pastry preparations that are all full of saturated fat: because your body does not know what to do with it, it will store this fat. Sugar then hides in fruit yogurt and breakfast cereals. Do you have to deny yourself all delicacies? Of course not, but only eat them on days when sports are on the program.