Are you looking to lose a beer belly? Seeing a newly added beer belly to your body can be very upsetting. That big stomach is not a very pleasing sight, and I know you want it to be gone – as fast as possible. Let me you a few tips to help you lose that belly fat. Don’t expect to lose the beer belly overnight – it will take some time. With the right amount of dedication, you will see the gut 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 two full meals for an average person. For every 1500 calories you consume, that’s about 1lb of weight loss. Those beers can add up!
Have a Solid Nutrition Plan
Nutrition is essential if you are looking to lose a beer belly. I would say it’s about 90% of the battle. The number of calories you intake daily will be a major determinant if you lose or 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. Eating one gram of protein per pound of body weight is advised. If I weigh 200lbs, I ensure that I eat 200 grams of protein throughout the day. I eat six meals daily, so I need to eat 33 grams of protein per meal.
Keep Track of Your Progress
This is a crucial step. It is essential to keep track of your progress. What's the best way to do this? Could you 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, this is a perfect sign!
Try and work out at least three times a week.
At the minimum, you should work out with weights about three times a week. I also recommend performing 3-4 sessions of cardio a week. Next, you might wonder what type of cardio you should do. It doesn’t matter. Choose what you enjoy doing. As long as your heart rate is up, you sweat, and you want it, it’s worthwhile. The next question is, “How long should my cardio session be?” If you’re doing a very moderate intensity, then about 45 minutes. Suppose you’re performing high intensity, then about 20 minutes. 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, I notice the fat start to burn. The most important thing is to ensure you perform your weight training. If you have to miss one day of the week, then I would choose to skip a cardio session.
You will soon learn how to lose a beer belly using these tips. The most important thing here is consistency. You must dedicate yourself to this 100% and don’t look back. If you fall back into old habits, ask yourself if it’s worth it. When I fall off track, I ask myself if I would rather have a good body or the pleasure of one meal/beer. This usually puts me back on track pretty quickly.