The infamous beer gut is a nickname given to an excessively round and fat stomach. Although beer is often blamed for this extended belly, it is not the only thing to blame. You also have to look at the rest of your diet and look at how active you are. If you tend to sit around and eat junk food, then your belly will grow. Whether it was from the food, the beer or a combination of both, you can lose the gut.
Step 1
Refrain from drinking as much beer and any other high-calorie beverages. This includes soft drinks, lattes, sweetened teas, slushies, milk shakes and fruit punch. Stick with ice cold water to keep your calories lower and to hydrate your system. Aim for eight to 10 cups a day. If you refuse to give up beer, at least go for the light varieties and keep it to moderate levels.
Step 2
Eat foods that are high in nutrients instead of saturated fat, cholesterol, empty calories and sodium. This includes wings, chips, pretzels, frozen dinners, burgers, fries, hot dos, doughnuts and snack cakes. Have your diet consist of nothing but fruits, vegetables, lean meats, whole grains, eggs, beans and low-fat dairy.
Step 3
Increase the number of meals, but eat smaller portions. Have a meal balanced with protein and complex carbs every two to three hours throughout the day. This helps increase your metabolism, keeps your hunger under control and gives you sustained energy levels. A baked chicken breast with steamed broccoli and quinoa is a meal example.
Step 4
Perform cardio for 45 minutes, five days a week, to increase your caloric expenditure and burn the fat in your gut. Do any type of cardio as long as it gets your heart rate elevated. Running, biking, elliptical training, stair climbing, jumping rope and kick boxing are examples.
Step 5
Lift weights to build muscle, which is metabolically active. Perform exercises like bench presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges. Do 10 to 12 reps, three to four sets and work out two to three times a week.
Step 6
Execute a group of ab exercises to tighten and tone your stomach muscles. Do exercises that involve your upper abs, lower abs and obliques. Leg raises, reverse crunches, bicycle kicks, side crunches and v-ups are examples. Perform 15 to 20 reps, three to four sets and work your abs twice a week after your cardio sessions. Take at least one day off in between workouts.
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