Beer belly is common, it can occur in both men and women, often at an age when the body's metabolism drops. This can cause fat to accumulate as a result of excess calories, is common in the stomach, and often occurs from drinking too much alcohol. While beer isn't the only cause of a beer belly, if you feel that your love of great beer is the cause of your wide waist, you can plan to reduce that fat by changing your habits. Learn more about the calories in the beer you drink and learn how to change your eating and drinking habits, introduce exercise into your routine, and start losing weight the safe way. See step 1 for more information.
Step
Method 1 of 3: Changing Your Drinking Habits
Step 1. Avoid drinking too much
The best way to avoid gaining weight from beer? Avoid drinking too much. In addition to the long-term and short-term effects of consuming alcohol in beer, empty calories (about 150 to 200 calories per 340 ml) will continue to accumulate. If you drink some pretty hard beers every night, think of it like an extra Big Mac plus whatever else you ate that day, causing weight gain.
When you drink too much, your kidneys work harder to process the alcohol from the delicious beer you drink, filtering out the alcohol, which acts as a toxin. Because of this, your kidneys will be less efficient and less able to process fat into energy, meaning more fat accumulates in your belly. Add to that a lack of metabolism as you get older and you'll have a beer belly
Step 2. Decide how much beer is too much for you
The answer will be different for everyone. Find out how many calories you need in a day and start counting calories if you want to lose weight. Put any beer you drink into that calorie count to figure out how much beer is too much for you.
- For most people, between 1700 and 2000 calories per day is a normal intake. For weight loss, this figure can be reduced to around 1500 calories, if you eat a healthy diet or you can consume 1700 calories with the addition of enough exercise. Some beers are fine as long as your total calories stay within that range.
- Talk to a weight loss specialist or your primary doctor to find out how many calories you need to reduce to lose weight. Not everyone can cut calories just like that.
Step 3. Study the calorie counts in various alcoholic beverages
If you want to get rid of a beer belly, it's important to start thinking that beer has big calories. Alcohol, while being a great socializing tool, is also a great source of empty calories, especially if you drink too much. Learn to count the calories in those beers and you'll be thinner.
- Beer has around 100-300 calories per 340 ml, depending on the type and brand. Dark beers such as stouts and porters, and beers with a high alcohol content, have more calories than light beers. Recent light beer has about 60 or 50 calories, but with a lower alcohol content, so people can drink more in the end, taking away the benefits of its low calories. Wine can have the same alcohol as beer, between 160 and 200 per serving.
- Spirit usually has about 100 calories per 40 ml. Scotch in an old barrel will be higher in calories (close to 200 calories in the same amount) due to the increase in fat and esters as a result of the complex aging process. This has nothing to do with the color of the spirit, but because of the distillation. Cold filtered spirits have fewer calories, and less flavor. Mixed drinks will vary by type, but sodas or energy drinks with spirits are usually the highest-calorie drinks found in a bar.
Step 4. Switch to low-calorie beer and drink only a small amount
If you love beer, you don't have to stop completely to get rid of that belly. Losing weight and exercising, changing eating habits is the best way, not quitting drinking. Light beer is usually between 80 and 100 calories per 340 ml, so it can be incorporated into many weight loss routines.
- Count the calories, not the number of bottles. If you're a regular drinker, you'll likely find that the low alcohol level in light beer means you can and want to drink more, thus taking away the low-calorie benefits. Don't drink too much just because you drank Bud Lite.
- Alternatively, you can drink your high-alcohol or high-calorie beer and have it as a special snack once in a while, limited to just once. This doesn't have to be a rule you have to follow because you want to lose weight. It can be satisfying to have an occasional Oatmeal Stout or Chocolate Bock if you want, as long as you're aware of the calorie count.
Step 5. Continue to drink plenty of water when you drink beer
One way to drink less beer and encourage a better digestive system and a high metabolism is to stay hydrated, drinking at least 1 glass of water per beer. This can also be the added benefit of making you feel fuller, and you'll drink less beer. This can be a good tactic to reduce drinking, and reduce the impact of drinking beer.
Step 6. Consume fewer calories each day
If you want to lose a few pounds, you need to change your eating habits and focus on counting calories, to make your exercise more effective at burning the fat you hate. One of the best ways to do this is by reducing the beer and empty calories in the beer.
- Men should consume at least 1500 calories daily, and women should consume at least 1200 calories daily, for healthy weight loss. Don't cut calories too much, and make sure the calories you get from beer are very small.
- Set a "calorie limit" on the alcohol you drink in a week. Stop drinking during the week when you've reached your calorie limit. If you reduce your total calories to 1500 and 1700 per day, no more than 100 or 200 of them will come from beer. It may be more appropriate to limit yourself to 1000 calories per week, or to no more than 5 light beers for consistent weight loss.
Method 2 of 3: Changing Eating Habits
Step 1. Eat something healthy before you drink
If you're going out for drinks with friends, make sure you've eaten something beforehand, and the food should be healthy and plentiful. Lean meats, whole grains, and nutritious vegetables are an important part of your weight loss routine, and they are also effective at filtering the beer you drink. When you're full, you'll also be less likely to want to drink more and eat unhealthy bar foods.
- Never drink on an empty stomach. The toxic effects of alcohol are heightened if there is nothing in your digestive system. plus, his drunkenness would be much worse. Always eat something before you drink beer.
- Eating a healthy meal before you drink will also avoid the temptation to eat a bad meal at night. Eating when drunk is a big cause of beer belly, so if you want to avoid a big stomach, you also need to avoid eating late at night.
Step 2. Always have breakfast
Most dieters make the big mistake of skipping breakfast when they want to lose weight, but the truth is eating within about an hour of waking up will help boost your metabolism, make exercise more effective and make you more energetic.
Try to eat at the same time each day, starting in the morning with a high-fiber breakfast, with whole grains, fresh fruit, and healthy protein like eggs or peanut butter. Try to avoid processed sugars and cereals, and also start the day with refined carbohydrates
Step 3. Commit to changing your diet
Focus on cutting back on fatty and high-calorie foods, the kinds of foods you can find at bars and the kinds of foods we crave when we have a few beers. Hot wings, pizza, burgers, they are fatty and high-calorie foods. Replace these foods with lean meats, fish, and fresh vegetables as much as possible. Avoid fried foods, cheese foods, and red meat as much as possible.
When you drink, you may often be tempted to eat snacks. Instead of bar meals, bring unsalted nuts, or fresh fruit to the bar, or prepare carrot sticks at home, to avoid the salty chips and fatty cheese sticks you're usually craving
Step 4. Replace animal protein with other protein sources
Beans and lentils will help you feel full, provide you with the protein you need to stay healthy and energetic, and will help you lose weight faster than a diet consisting of meat, eggs, and dairy products, helps cleanse the kidneys and liver, and also increases metabolism.
Step 5. Eat vegetables to detoxify the liver and promote healthy kidney function
Cabbage, broccoli, cauliflower, kale, and other leafy greens are excellent foods to introduce into your weight loss diet. In addition to providing an excellent supply of fiber and micronutrients, this superfood helps cleanse the organs that bear the brunt of the alcohol you consume.
Your kidneys and liver work hard to process alcohol from your system, and maintaining them properly will help keep your metabolism in check, helping you lose weight faster. Eat these foods regularly and cut alcohol out of your diet and you will have the belly you want even faster
Step 6. Avoid saturated fat and processed foods
Refined sugars, carbohydrates, and snack fats are enemies for your stomach. High in calories and fat, this will make it very difficult for you to lose your beer belly, even if you drink less beer. Foods to avoid:
- Potato chips and snack crackers
- Candy
- Bacon, sausage and burger
- Muffins and pastries
- Egg yolk
- Fried food
Method 3 of 3: Exercise
Step 1. Aim for 30-45 minutes of exercise 5 times a week
In addition to reducing your calorie intake, it is very important to increase the number of calories burned through exercise. Simply put, you need to burn more calories than you eat, if you want to lose weight. The best way to do this is to start slow and keep getting harder as you get stronger.
Separate your routine into a week. Create a 15 or 20 minute stretching routine that you can do every day, and work your abs through planks and squats, then change it to strength training and cardio every day so you don't get bored
Step 2. Start at your own pace
You don't have to go straight to an expensive gym to start losing weight. With the right commitment and motivation, you'll find activities you enjoy and get you to exercise right. Consider starting your workout with:
- Walk. You can buy a pedometer to track your step count throughout the day, and try to get closer to 10,000 – which is actually easier than you might think. Instead of driving 1.5 km just to go to the store, it's better to walk, or walk several times a day and go out of the house. Run at a fairly fast tempo, faster than your usual walk.
- Stretching and exercise. Weight loss does not require the use of complex equipment in the gym. Start at home with simple exercises that get you moving, such as jumping rope, pull ups, sit ups, and push ups, using your own body as resistance.
- Play basketball or another sport you enjoy. Easier to move with friends. Go out with some of your beer buddies to lose weight together, shoot a ball in the park, or play football a few times a week for an hour. If it's fun, you'll find it easier to keep doing it
- Train your abs at home with sit ups and planks. Start slowly, aiming for 3 or 4 sets of 30-50 sit ups, and 5 sets every 30 seconds of planks for half an hour. Then, increase the pace of the workout to add a bit of cardio. You will build up your stomach and lose weight.
- Consider joining a yoga, pilate, or other abdominal exercise program at a local gym. This is an excellent way to strengthen your abdominal muscles and lose weight under professional guidance.
- Some people mistakenly think that drinking lots of beer and eating lots of calories is okay as long as you train your abs. Wrong. Building your abdominal muscles will strengthen their muscles, but will not lose your belly fat, and will even make your stomach look bigger when you build muscle. Eating fewer calories and losing a few pounds is the only way to get rid of that belly fat.
Step 3. Find a cardio workout that you enjoy
In addition to strength training, cardio training will help you lose weight and that is important for health. This isn't usually popular, especially with those who prefer going to the bar than going to the gym, but finding something you enjoy will make you more likely to stick with it.
- Try cycling. Bike paths and bicycle shops are becoming more and more common all over the world, making cycling culture famous, healthy and cool. Buy a good quality road bike and meet your friends for a ride after dinner. You will be excited and shrink your waist.
- Go to the forest and hike. Going on long hikes is the perfect idea for those who don't like exercise. Long walks on the power of your feet and being surrounded by nature are great ways for many people to exercise.
- Try swimming. Getting in the water and swimming is a good and fun way to exercise. This is a calorie-burning exercise that most people don't find boring. You don't have to swim through many laps; leisurely swimming can burn as much as 200 calories in an hour.
Step 4. Find time to relax
Not only alcohol is the cause of your waist size. Cortisol, the hormone your body produces when stressed, can also be the cause of weight gain, especially in the abdomen. If you're feeling stressed, it's important to find some relaxing time as a way to reduce your waistline.
- Make sure you get enough sleep every night, between 7-8 hours. Resting at night is an important part of stress relief.
- Many people use beer as a relaxing routine, but try switching to herbal teas or even just sitting in meditation instead of drinking to relax. You might be surprised how relaxing it is.
Step 5. Include beer in your exercise routine, if it suits you
Can beer and sports be compatible? Of course! As long as you keep your calorie limit, you can drink a beer as a reward for a good exercise routine. The beer will taste so much better, knowing that it's not the cause of the beer belly. Try cycling to the brewery a few miles, then cycling back home. Have a beer after a 1.5km swim or play basketball with your friends. Be aware of the calories and you will stay healthy.
Step 6. Prepare a long-term plan
It can take several months of consistent practice, work and diet to get rid of a sizeable beer belly. You should aim to lose about 0.5 kg or 0.25 kg per week, which means it will take a while before you notice results. It's more important to be consistent, not speed. Start cutting calories, exercising, and keeping track of your drinking, and you'll lose weight.
