The train­er spoke about effec­tive meth­ods of get­ting rid of the “costs” of drink­ing large amounts of beer.

Per­son­al train­er Tom Opper warns that men are more like­ly to devel­op a beer bel­ly than women. Speak­ing to The Sun, the expert explained how you can get rid of your beer bel­ly with­out giv­ing up your favorite drink.

“Borrow” calories

The train­er sug­gests that you can use a strat­e­gy known as “calo­rie bor­row­ing.” Instead of stick­ing to a dai­ly calo­rie allowance of, say, 2,000, you set your­self a week­ly “bud­get” of 14,000.

You can plan ahead for a cou­ple of days with few­er calo­ries (for exam­ple, 1.5 thou­sand). This way you can get an extra thou­sand calo­ries that you can use as you wish. “It’s per­fect for being able to have an extra cou­ple of pints after work with­out gain­ing fat,” says Tom.

On low­er calo­rie days, choose pro­tein-rich foods. They are more fill­ing than car­bo­hy­drates or fats. Also try to eat veg­eta­bles that are both low in calo­ries and extreme­ly rich in nutri­ents.

Don’t forget about movement

“The biggest deter­mi­nant of how many calo­ries you burn from activ­i­ty is not how many times a week you exer­cise, but how much you move dur­ing the day,” says Tom. This activ­i­ty is called “NEAT” or “non-exer­cise ther­mo­ge­n­e­sis.” That is, all the move­ments that we make out­side of sched­uled class­es in the gym. NEAT accounts for more calo­ries burned per week.

“It includes activ­i­ties such as walk­ing up steps or car­ry­ing shop­ping bags,” says the train­er. If you don’t like the thought of long runs or stren­u­ous activ­i­ties, increas­ing your activ­i­ty lev­el through­out the day may be a much eas­i­er and more afford­able option. When done reg­u­lar­ly, NEAT will sig­nif­i­cant­ly increase the num­ber of calo­ries you burn.

Be consistent, not perfect

Strive for con­sis­ten­cy rather than per­fec­tion that can’t be main­tained for long. “In most cas­es, liv­ing a healthy lifestyle does­n’t have to turn your life upside down,” says Tom. You should imple­ment one or two healthy habits that don’t require much moti­va­tion to stick with con­sis­tent­ly. Then make them part of your dai­ly life and devel­op them.

When start­ing a new habit, ask your­self if you will real­ly stick with it for the rest of your life. Well, or at least for six months. If the answer is no, then the habit won’t work in the long term and you risk falling back into old pat­terns.

In such cas­es it is worth:

  • Reword your “offer” to make it eas­i­er to fol­low;
  • Or “agree” with your­self, list­ing all the advan­tages of life­long imple­men­ta­tion of the habit.

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