The large pad of fat known as the beer belly wreaks havoc on a mental and physical level. Not only are you subject to jokes and embarrassment, but you also run the risk of developing visceral fat around your organs. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease, research by the Harvard Medical School indicates. You can lose your beer belly and reduce your disease risk fast by becoming disciplined at the dinner table and being more active.
Step 1
Reduce your intake of the foods that caused your belly to appear. Cut back on the cheese fries, chicken wings, ribs, nacho platters, hot dogs and burgers. Eat foods low in saturated fat, sodium and sugar instead, like beans, lean meats, low-fat dairy, fruits, vegetables, seeds, nuts and fish.
Step 2
Eat more meals to keep your portion sizes under control and to prevent overeating. Get up in the morning, eat a meal and continue to eat every two to three hours for the rest of the day. Combine protein and high-fiber complex carbohydrates in every meal. A bowl of of whole-grain cereal with berries and low-fat milk is a breakfast example. A banana with peanut butter spread across the top is an afternoon meal example.
Step 3
Stop drinking beer. Give up all beverages that are high in sugar and calories, such as slushies, soft drinks, processed fruit juices, sweetened teas, lemonade, mixed drinks and lattes. Drink water all day long instead, even with your meals. This will help keep your calorie count low, and also hydrates your body.
Step 4
Run five days a week to burn fat in your belly. Any type of cardiovascular exercise will cause you to lose weight throughout your entire body, including your belly. Choose another form of cardio if you do not like running, such as elliptical training, stair-stepping, swimming, fast-paced walking, inline skating or racquetball. The American College of Sports Medicine recommends 60 to 90 minutes of cardio daily for weight loss.
Step 5
Lift weights twice a week to build metabolically active muscle. Do exercises that involve all of your major muscle groups, like chest presses, upright rows, back rows, triceps dips, biceps curls and step-ups. Perform three to five sets of 10 to 12 repetitions, and take short rest periods between sets to keep your heart rate elevated.
Step 6
Perform abdominal exercises to tone and tighten your stomach as you lose weight. Do exercises for your lower abs, upper abs and obliques, such as leg lifts, reverse crunches, bicycle crunches, side bends, ball sit-ups and crunches. Do three or four sets of 15 to 20 reps, and work your abs after your weight-training sessions.
Step 7
Walk around more during the day to increase your caloric expenditure. Go for brisk walks during lunch, walk around the mall before you enter it, walk to the grocery store instead of driving and walk in place while you watch television at night. Any time you move, you will increase your caloric expenditure.
Tips and Warnings
- Check with your doctor before beginning any diet or exercise regimen.
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