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10 Reasons You Should Get Rid of Your Beer Belly ASAP

10 Reasons You Should Get Rid of Your Beer Belly ASAP

Even though having a beer belly is a powerful emotional reason behind why many of us want to lose weight, there is a far bigger reason why we should lose it.

Here’s the thing: like anything that doesn’t kill us immediately, our beer belly doesn’t either. We can ignore it, especially if we’re young in our 20s and 30s, or if we see all our friends around us with beer bellies.

As a young professional in a corporate work setting, it can seem that “health” is more an exception than the norm. Beer bellies being the norm.

Besides it being something that tends to be embarrassing, here are 10 scientifically-backed reasons why you should get rid of it ASAP.

1. It’s not just fat; it’s the worst kind of fat from a health perspective.

I know I’m overweight. No big deal. So what, right?

Unfortunately, belly fat is worse than being overweight. Belly fat is actually different from fat at other parts of your body. It’s known as visceral fat and carries with it a highly elevated risk of disease. This visceral fat also gives off cytokines, which are inflammatory compounds in the body that increase the systemic inflammation going on–which is another risk factor for dozens of diseases.

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2. It’s an indicator of metabolic syndrome.

Metabolic syndrome is basically a cluster of negative symptoms associated with the body’s inability to consume and store energy efficiently.

Typically a person will have abdominal fat, high blood pressure, high triglycerides, and low HDL cholesterol. What’s the big deal? Metabolic syndrome is one of the strongest predictors of contracting these illnesses in the future:

  • Heart disease and heart attacks
  • Pre-diabetes and diabetes
  • Cancer

The beer belly is a dead giveaway that a person is well on their way down the road to metabolic syndrome.

3. It increases your risk for breast cancer.

For both men and women, having belly fat and being overweight increases the risk of breast cancer.

How?

The higher levels of body fat and belly fat produce an enzyme that converts testosterone to estrogen. The more body fat, the higher the levels of estrogen in the body. Estrogen feeds breast cancer cells. One study found that, in pre-menopausal women, excess belly fat increased the incidence of a very specific type of breast cancer.

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4. It increases your overall risk of dying from all causes.

In one study, men with excess belly fat and a large waist were most at risk for what researchers call “all-cause mortality”–early death from any cause. A study in Germany found the same, but with a twist. Belly fat tripled the risk of all cause mortality even if the person had a normal body weight.

5. It dramatically raises your risk of being diabetic.

In Singapore, researchers did a study on close to 2,000 people with diabetes, and 643 that developed it by the very young age of 33. The researchers found a significant link between belly fat and diabetes risk, especially diabetes while the patient was still in his or her 30s.

6. It’s linked to erectile dysfunction.

As if the emotional impact wasn’t enough, here’s a very good reason for men to lose the gut: it’s strongly correlated with erectile dysfunction, and not just in older men. Younger men with diabetes can have ED issues 10 or more years earlier than the average man, which can be a complication from diabetes.

Since the beer gut is linked to pre-diabetes, diabetes and syndrome X, another side effect of these conditions is erectile dysfunction, which can occur in as many as 25-75% of men that are diabetic. One of the reasons for this is that these conditions damage nerves and blood vessels, which are involved in arousal.

7. It’s bad for your heart.

One of the biggest reasons to get rid of your gut is that it produces enormous stress on your heart. As your body mass index rises (especially belly fat), it strongly increases your risk of coronary heart disease, where plaque begins to build up in the arteries. This slows down the ability of your heart to receive blood and oxygen.

When this plaque has built up sufficiently, clogging occurs. This can lead to chest pain (angina) or a full-on heart attack. A beer belly doubles your risk of heart disease of any form. Over time this can also lead to stroke and other complications.

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8. It worsens hormonal problems.

A big issue with gaining too much belly fat is that excess belly fat (and overall fat) is directly linked to much higher levels of estrogen in the body. So the more fat you have, typically the higher the estrogen levels. Even though estrogen is a primarily female hormone, and we might assume it’s “good” to have for women, excess belly fat can dramatically increase it in both men and women to the point where negative health issues start cropping up.

Women begin to have excessively strong, painful periods, fibroids, cravings and mood issues, as well as poor sleep.

Men begin to develop “man boobs,” have problems with arousal, lack energy and can have mood and sleep issues due to the lower levels of testosterone.

Regardless of gender, this hormonal imbalance that occurs from excess belly fat has negative consequences.

9. It raises your risk of having a stroke.

For the same reason that having too much belly fat increases heart disease, diabetes and cancer risk, it also is directly correlated with a higher risk of stroke.

As more plaque begins to build up in the arteries it can become detached from the wall and float around the bloodstream, and a blood clot can form. If it’s close to the brain, a stroke can result when oxygen and blood is blocked from flowing throughout the brain.

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There’s a direct correlation between your body mass index (BMI) and your risk of stroke. As your BMI goes up, so does your risk.

10. It increases the chances of getting dementia and Alzheimer’s disease.

People who have large bellies (especially later in life) have a whopping 250% increase in their chances of getting dementia or showing serious signs of cognitive decline.

Another study highlighted over at the Huffington Post suggested that belly fat may actually cause dementia and Alzheimer’s. The protein that metabolizes fat in the liver is the same protein found in the brain that controls memory and learning, and a problem with belly fat is that it depletes this critical enzyme in both places.

So not only does belly fat result in physical issues and major health complications, it also ruins your brain.

Featured photo credit: Young handsome man drinking from a red can via shutterstock.com

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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