The dreaded beer belly is a feature that involves a high amount of fat in the stomach. Although it is called a beer belly, it is not necessarily caused by beer. Any type of bad eating habits coupled with a lack of physical activity contributes to this stomach fat. Weight loss for a beer belly involves a change in lifestyle.
Misconceptions
Ab machines are sold on late-night and early morning infomercials on daily. They may be effective at tightening the tummy, but their claims to lose fat in the stomach are false. Simply put, spot reduction is not possible. To lose your beer belly, you also have to lose fat throughout the rest of your body. The main goal is to reduce your stomach size while toning the muscles.
Calorie Restriction
Calorie restriction is performed by cutting back on your daily intake of food. This creates a deficit and causes your body to burn stored fat for energy. As a result, weight loss takes place throughout your whole body. According to the Centers for Disease Control, evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. To achieve this weight loss, figure out your daily average intake and reduce it by 500 to 1,000 calories. While following this new caloric intake, eat nothing but high-nutrient foods like lean beef, chicken breasts, eggs, whole grains, fruits and vegetables. In addition, high calorie beverages like soda, sweetened teas, slushies and beer all need to be replaced with water. Not only is it calorie-free, but it also helps hydrate the body.
Cardio Training
Cardiovascular exercise involves the major muscle groups in the body such as the legs. Repetitive movement is performed for an extended period of time to increase aerobic strength and promote weight loss. When it comes to a beer belly, any form of cardio will contribute to weight loss, such as jogging, swimming, kickboxing, jumping rope, elliptical training or rebounding. According to the American college of Sports Medicine, to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. Cardio needs to be done at least three days a week for best results.
Weight Training
Believe it not, strength training contributes to weight loss. Whenever you build muscle, your resting metabolism rises. This causes you to burn calories efficiently when you are not moving around. The end result is more fat gets burned throughout your entire body, including your belly. To make the most of weight training, perform exercises that target all your major muscle groups--chest presses, upright rows, bent-over rows, dips, curls and deadlifts.
Abdominal Exercise
The main muscle in the stomach is known as the rectus abdominis. On the sides of the stomach lie the obliques. Working these muscles with exercises like leg raises, reverse crunches, side crunches and sit-ups will tone and tighten your belly as you shed the pounds. Another option is Pilates. This type of exercise forces you to contract your abs to maintain proper spinal alignment. Either attend Pilates classes at a local studio or get a DVD for home use.
Tips
Chances are it took a long time to create your beer belly. Take this into consideration when it comes to losing it. In other words, be patient and consistent with your weight loss attempt. Trying to lose too much too soon will cause you to feel deprived and quit altogether. Also, if you have not exercised in a while, make sure to get your doctor's approval before jumping into a new program.
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