The beer belly is a common cause of concern for men -- and even some women -- when it comes to looking their best. A beer belly is caused when your body stores excess fat in the lower abdominal region. Just doing sit-ups won't solve your beer belly problems, so if you're looking to get in shape, following a few simple tips will help.
Avoid Alcohol
While not all beer bellies are actually caused by drinking too much beer, it's generally a good idea to avoid alcohol if you're trying to lose weight and get in shape. Alcoholic beverages tend to be high in calories, causing your body to store the excess energy as fat. If you do drink, go for a lower-calorie version of your favorite beverage, such as light beer, and drink in moderation. Instead of downing a whole six-pack during the game, limit yourself to only one or two beers per sitting.
Eat a Balanced Diet
If you're not a drinker, your diet is the likely culprit behind your beer belly. Eating a balanced diet that helps you control your calorie intake will help you avoid overeating and storing extra fat away in your stomach area. Follow the U.S. Department of Agriculture's nutritional recommendations by getting 6 oz. of carbohydrates, 2 cups of fruits, 2.5 cups of vegetables, 3 cups of dairy and 5.5 oz. of meat and beans in your diet every day. Use a calorie calculator to determine how many calories your body needs every day to maintain your weight, then subtract by 500 to figure out your calorie goal to lose 1 lb. per week.
Do-at-Home Core Exercises
Sit-ups and crunches aren't the only way to tone up your flabby tummy. Try some different core exercises to strengthen the muscles in and around your midsection. Planks are an effective core exercise that require no equipment, meaning you can do them from home. Get in the standard pushup position, with your toes on the floor and your body parallel to the ground. Instead of putting your hands on the floor, rest your body weight on your forearms and put your fists together just below your face. Hold this position for as long as you can, increasing the amount of time each time you do the planks.
Exercise at Your Target Heart Rate
Just doing abs exercises won't magically turn your beer belly into a six-pack. Strengthening your muscles is important, but unless you burn the fat off your belly through cardiovascular exercise, those muscles will never show. Find your target heart rate by subtracting your age from 220, then taking 60 to 80 percent of that number. For example, if you are 30 years old, your target heart rate would be between 111 and 148 beats per minute. Exercising at your target heart rate makes your workouts more effective.
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