Looking to lose a beer belly? It can be very upsetting to see a newly added beer belly to your body. That big stomach is not a very pleasing sight, and I know you really want it to be gone – as fast as possible. I’m going to give you a few tips to help you lose that belly fat. Now don’t expect to lose the beer belly overnight – it will take some time. With the right amount of dedication, you will see the belly start to shrink.

Drink Less Beer

Beer is very high in calories, and by having about 5-6 beers you’re looking at over 700 calories. That’s about 2 full meals for an average person. For every 1500 calories less you consume that’s about 1lb of weight lost. Those beers can really add up!

Have a Solid Nutrition Plan

Nutrition is very important if you want to lose a beer belly. Actually, I would say it’s about 90% of the battle. The amount of calories you consume in a day will be a major determinant if you lose weight or if you gain weight. Of course you want to be on the losing side. You will want to eat all natural foods such as chicken, turkey, extra lean ground beef, brown rice, red potatoes, and oatmeal. I think the most important thing is to eat about 1 gram of protein per pound of body weight a day. If I weigh 200lbs then I make sure that I eat 200 grams of protein throughout the day. I eat 6 meals a day, so I would need to eat 33 grams of protein per meal. To get an idea of how much calories are in each of these foods check out this food calorie list. So the next question is most likely “How much should I eat in a day?” There are many formulas that will tell you how much you should eat in a day to lose weight, but honestly everybody is different so it’s always best to choose a starting point and test from there. I usually start at 12 times my body weight, and decrease calories by about 200-500 if I don’t see any progress after 1-2 weeks.

Keep Track of Your Progress

This is a very important step that should not be skipped. It is very important to keep track of your progress. So what is the best way to do this? Take your measurements. Your waist, hip, arm, etc. measurements are more important than what the scale says your weight is. If you lost 10 pounds, but your waist measurement barely moved then this isn’t a good sign of progress – you are probably losing too much lean mass instead of fat mass. If you lost 10 pounds, but also lost 2-3″ off your waist then this is a very good sign!

Work Out At Least 3 Times a Week

At the minimum you should be working out with weights about 3 times a week. I would recommend to also perform 3-4 sessions of cardio in a week. Next you might be wondering what type of cardio you should be doing. It really doesn’t matter. Choose what you enjoy doing. As long as your heart rate is up, your sweating, and enjoy it then it’s worth while. The next question is “How long should my cardio session be?” I would say if you’re doing a very moderate intensity then about 45 minutes. If you’re performing high intensity then about 20 minutes. Personally, I enjoy 3-4 sessions per week on the elliptical, moderate intensity for 40-45 minutes. If I can fit in 4 cardio sessions in a week then I really notice the fat start to burn. The most important thing is to make sure you perform your weight training. If you have to miss one day of the week, then I would choose to skip a cardio session.

Using these tips you will soon find out how to lose a beer belly. The most important thing here is consistency. You have to dedicate yourself to this 100%, and don’t look back. If you find yourself falling back into your old habits ask yourself if it’s really worth it. When I find myself falling off track I ask myself if I would rather have a good body or pleasure of one meal/beer. This usually puts me back on track pretty quick.

Filed under: Weight Loss

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