Why your beer belly isn’t just about beer
Published on 28 January 2025
The infamous paunch is not exclusive to drinkers of ale, lager or stout. Learn what really causes this midsection bulge, the health risks it poses and how to keep it under control – especially during the festive season.
When we talk about beer bellies, the first culprit that springs to mind is, unsurprisingly, beer. But the truth is, this extra girth around the waist is not only about downing pints of beer. This flabby phenomenon results from excess calories – from any alcoholic beverage – paired with poor dietary habits, a lack of exercise and, frequently, overindulgence in alcohol.
What is a beer belly, really?
A beer belly refers to the build-up of visceral fat, a type of fat that accumulates deep in the abdominal cavity. Unlike subcutaneous fat, which sits just under the skin, visceral fat surrounds around vital organs such as the stomach, liver and intestines. This makes it a key contributor to chronic conditions such as heart disease and diabetes, and even the overall risk of heart failure.
Alcohol contributes to visceral fat build-up because it provides calories. Popular drinks like beer and wine contain both alcohol and carbohydrates, adding to the calorie load, said Ms Jackie Chong, Dietitian at the National University Hospital (NUH).
Visceral fat is not just a cosmetic concern. This type of fat is especially concerning because it is metabolically active and can trigger inflammation and disrupt hormonal balance. This increases the risk of cardiometabolic diseases, thereby leading to serious health conditions.
The fat truth about alcohol and weight
The problem is not just the calories in alcohol but also how it affects fat metabolism directly, explained Dr Eunice Tan, Consultant, Division of Gastroenterology and Hepatology, Department of Medicine, NUH.
“The body metabolises alcohol preferentially because it recognises it as a toxin that must be metabolised quickly,” she said. This prioritisation slows down fat oxidation, which is the process by which the body burns fat for energy.
To unlock energy from the food we eat, the body oxidises and burns fat through the process of mitochondrial beta oxidation, Dr Tan elaborated. However, the body prioritises alcohol metabolism instead. “And therefore, in the process, fat and carbohydrates will be stored for future use of the calories and energy consumed,” she added. “This results in increased fat being stored.”
This disruption in fat metabolism, particularly when combined with a high-calorie diet, contributes to the characteristic belly fat often associated with excessive alcohol consumption.
How much is too much?
Alcohol is more calorie-dense than you think. It provides 7 kilocalories per gram (kcal/g), while carbohydrates provide 4kcal/g and fat contains 9kcal/g. “The higher the content of alcohol, carbohydrates and fat in the drinks, the more the calories,” said Ms Chong.
Different types of drinks contain different amounts of calories. For example, the much-maligned regular beer has just 43kcal per 330ml serving, while light beer has just 29kcal. By comparison, wine contains 84–114kcal per 100ml, and indulgent options like coffee liqueur can pack a staggering 256kcal for just 30ml.
Ms Chong noted that zero-alcohol beverages or mixers with fewer calories and lower alcohol content, can be smarter choices.
Overdrinking leads to overeating
While we all know that one drink often leads to another, alcohol also stimulates and increases appetite. “Drinking (alcohol) helps our body secrete more serotonin, which is a happy hormone that may trigger appetite,” said Ms Chong.
Inevitably, this is why festive celebrations like Chinese New Year, which often involve alcohol and calorie-dense foods, can lead to overeating. This can result in excessive caloric intake, which worsens visceral fat risks. To mitigate this, Ms Chong recommended choosing snacks with less than 100kcal per serving.
Mind your middle
For the festive season, maintaining a healthy waistline while enjoying the occasional drink is possible with a few mindful habits:
- Plan ahead: Have a proper meal before drinking. Include all the food groups – especially fruits and vegetables – so you do not drink on an empty stomach. This also means you will indulge less in bar foods like wings and fries.
- Avoid salty foods. These make you thirstier and may cause you to drink more.
- Pace yourself. Sip, not gulp down, your drinks, and take longer intervals between drinks. Make sure to alternate your drinks with plain water to prevent dehydration.
- Go for low-calorie drinks. These include light beer (29kcal for every 330ml), zero-alcohol cocktails (11kcal for every 120ml) and zero-calorie mixers such as diet colas and sodas. Avoid cream- or coconut-based cocktails.
- Say no to drinking games. Keep the focus on fun, not overindulgence.
- Stay physically active. Get on the dance floor and burn some of those calories off as you party the night away.
- Track your intake. Stick to the recommended alcohol limits: One serving per day for women and two for men.
In consultation with Dr Eunice Tan, Consultant, Division of Gastroenterology and Hepatology, Department of Medicine, and Ms Jackie Chong, Dietitian, Department of Dietetics, NUH.