If you are starting to notice a disproportionate amount of fat accumulating in your abdominal region, you are developing what is referred to as a "beer belly." While overconsuming alcoholic beverages can be a contributing factor to your excess abdominal fat, it is more likely due to your overall lifestyle. You need to exercise regularly and reduce your overall caloric intake. Exercises that target your abdominals will firm your muscles as you lose your abdominal fat. Consult with a health-care provider before beginning a diet or exercise program.
Step 1
Cut back on the the amount of calories in your diet, especially from white sugar, alcohol and fats. Fats yield 9 calories per gram and alcohol yields 7 calories per gram, while carbohydrates and protein yield less than 5 calories per gram. Your diet should consist of lean proteins, fresh fruits and vegetables, whole grains and fat-reduced dairy products. Prepare your foods by removing all visible fat from meats, and skin from poultry. Avoid fried foods, especially deep fried foods. Make breakfast your biggest meal of the day. Consult with your health-care provider regarding your optimum daily caloric intake.
Step 2
Exercise aerobically five days each week. The American College of Sports Medicine recommends that a healthy adult perform 30 minutes of moderate aerobic exercise, five days a week. To lose weight, you may have to increase that amount to 60 minutes, five days a week. Aerobic exercise is effective for burning additional calories. Brisk walking is a form of moderate aerobic exercise, and according to MayoClinic.com, a 240-lb. person walking 3.5 mph will burn 414 calories in an hour. One lb. of fat equals 3,500 calories, so burning 500 additional calories every day will result in loss of 1 lb. every week.
Step 3
Exercise your abdominals every other day. As you lose fat off your waist, your stomach will begin to flatten. According to Bodybuilding.com, the top abdominal exercises are crunches with your legs elevated, medicine ball crunches, situps with your legs bent and leg raises. Start by performing one set of 15 to 20 repetitions of each exercise.
Step 4
Perform exercises that strengthen your muscles a minimum of two days out of the week. Resistance exercise increases your active muscle tissue, which increases your basal metabolic rate. A faster basal metabolism means you will burn more calories when your body is at rest. You should perform eight to 10 strength-training exercises, with eight to 12repetitions in each set, according to ACSM. Give your muscles a minimum of 48 hours to recover between workouts.
Tips and Warnings
- Drink six to eight glasses of water daily. Drinking plenty of water will prevent dehydration and help to flush toxins from your body.
- If you feel light headed or dizzy when you exercise, or feel pain in your chest or shoulders, stop exercising immediately and seek medical attention.
Things You'll Need
- Exercise equipment
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