Shedding an unsightly beer gut can be accomplished by bumping up cardiovascular activity, engaging in resistance training and eating a balanced, nutritious diet. Spot reduction is impossible, but lowering your overall body fat with exercise and diet sheds fat throughout your physique, including the stomach area. Consult your physician before starting a diet or exercise program.
Caloric Deficit
Burning more calories than you consume helps you lose your beer gut. The Mayo Clinic suggests losing weight at the rate of 1 to 2 pounds a week by burning 500 to 1,000 calories more than you consume each day. Maintain this caloric deficit by increasing physical activity and eating a healthy diet rich in nutritious, satiating foods. You may initially lose weight at a faster pace, but make sure diet and exercise changes support your health.
Cardiovascular Activity
Cardiovascular activity like running, walking briskly or jogging helps you burn calories, lower your body fat and lose your beer gut. Do at least 150 minutes of moderate-intensity aerobic activity each week to burn fat and flatten your stomach. Aerobic activity boosts heart health, reduces the risk of certain types of cancer and improves your mood. Go hill running or rollerblading to add variety to your cardio sessions.
Resistance Training
Performing compound free weight movements like squats, dead lifts and bench presses twice per week boosts your metabolism and helps you shed belly fat. Compound exercises recruit multiple muscle groups, offering you a comprehensive fat-burning workout. Train with a spotter to reduce the risk of injury, and maintain proper exercise form. Do four sets of 15 repetitions for each exercise. Rest 45 seconds between sets to increase the intensity of your workouts.
Diet
Eating a balanced, nutritious diet helps you gradually lower your caloric intake and shed your beer gut. Eating complex carbohydrates like vegetables, fruits and whole grains steadies blood sugar levels, helping you avoid insulin spikes which can lead to weight gain. Consuming lean proteins like chicken breast and tuna supplies your muscles with amino acids, helping you power through workouts, burn more calories and shed belly fat. Eating healthy fats like cashews and almonds helps you feel full, preventing overeating.
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