How to Lose a Beer Belly

Beer bellies are common in both men and women, often at an age where metabolism slows down. The reduced metabolic rate causes fat to accumulate from an excess of calories, often concentrated around the abdomen due to you drinking too much alcohol. While beer isn’t the only culprit behind a beer belly, if you suspect delicious beers may be the cause of your waistline, you can create a fat loss plan by changing your habits. Include exercise in your program, and start losing weight the safe way. Read on for more information.

Table of Contents

Change your drinking habits

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Avoid binge drinking. What is the best way to avoid gaining weight because of beer? Avoid drinking too much beer. In addition to the immediate and long-term effects of alcohol in beer, empty calories (150-200 calories per 350ml bottle) also begin to accumulate. If you regularly drink a few medium-strength beers at night, you must consider it as an extra sandwich or two to your daily diet that makes you put on weight.

When you drink too much, your liver will have to work hard to process the alcohol in the delicious beer you consume in order to clear the alcohol as a toxin. As a result, the liver becomes less efficient and reduces its ability to convert fat into energy, which also means that fat accumulates around the abdomen. Add to that the metabolic rate that declines as you age, and there’s a beer belly. ^{[1] X Research Source}

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Determine how much beer is too much for you. The answer may be different for each person. It’s important to figure out your resting calorie intake and start counting calories if you want to lose weight. Add up your entire beer intake to determine how much beer is too much.

For most people, 1,700 – 2,000 calories per day is the average intake. To lose weight, that number needs to drop to 1,500 calories for most people on a modest, healthy diet, or can range around 1,700 calories with adequate exercise. A beer or two is among those acceptable.
Talk to a weight loss specialist or doctor to find out how many calories you need to reduce in order to lose the weight you need. Eating fewer calories may not be appropriate for everyone.

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Learn how to estimate the calories of alcoholic beverages. If you want to lose your beer belly, it’s important that you start seeing beer as the “calorie bomb” for what it is. While great for communication, alcohol is also a huge source of empty calories, especially when consumed in excess. You should learn to count the calories in those bottles of beer and wine, and be in better shape.

Each 350 ml bottle of beer contains between 100 -300 calories, depending on the type and brand of beer. Dark beers like stouts and porters and high-alcohol beers have, in essence, more calories than light beers. Some of the newer, lighter beers may be lower in calories, around 50-60 calories, but often the alcohol in them is also lower, so some people may drink more, making the low calorie advantage meaningless. brand.
Wine can contain about the same amount of alcohol as beer, about 160-200 calories in a cup.
Spirits usually have about 100 calories in a 45ml cup. Wines such as scotch aged in wood are higher in calories (nearly 200 calories with the same amount of alcohol) due to the increase in fats and esters through the more complex aging process. Wine color has nothing to do with calories, but rather how it is distilled. Cold-filtered spirits have fewer calories, and are also lighter in flavor. Mixtures vary depending on the type, but alcohol with soda or energy drinks is often the most energy drink at the bar.

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Switch to low-calorie beers and drink only a few beers. If you’re a beer lover, you don’t have to abstain completely to lose your beer belly. Losing weight, exercising, changing your eating habits are all ways to get there without giving up beer. Light beers usually contain 80-100 calories in a 350 ml bottle, which is also easy to meet with most weight loss regimens.

Track calories, not beer bottles. If you are a regular beer drinker, you can understand that the low alcohol content in beer will make you want to drink and drink more, so the low calories are also useless. Don’t drink too much just because you’re drinking Bud Life light beer.
Alternatively, you can continue to drink high-alcohol and high-calorie beers but only on special occasions and limited to one drink. You don’t need to be too disciplined when you want to lose weight. You can treat yourself to an Oatmeal Stout (oat beer) or Chocpate Bock (chocolate beer) from time to time if you like, as long as you know how to count calories and stay balanced.

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Stay hydrated by drinking water while drinking beer. A good way to drink in fewer calories while boosting digestion and metabolism is to drink at least a glass of water with a beer to stay hydrated. This is also beneficial because it fills you up, and you’re less likely to want to drink beer. That’s a double job, both making you drink less beer, and reducing the impact of beer on the body.

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Reduce your calorie intake for the day. If you want to lose a few pounds, you need to change your eating habits and pay attention to calculating calories to increase the effectiveness of your exercise to burn belly fat and keep your body toned. One of the easiest ways is obviously to cut down on excess beer and the empty calories associated with it.

Most men should consume no less than 1,500 calories a day, and women 1,200 calories to lose weight safely. Do not reduce your calorie intake too much, and need to keep calories from alcohol very low. ^{[2] X Research Source}
Establish a “ceiling” for calories in alcohol consumed for a particular week. Stop drinking that week if you’ve reached the calorie ceiling in beer. If you reduce your total calories to 1,500 – 1,700 calories a day, the calories of beer should not exceed 100 – 200. You can allow yourself 1,000 calories per week, or 5 light beers if you want to lose weight sustainably. steady.

Change your eating habits

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Eat a healthy food before drinking alcohol. If you’re going out for a beer with friends, make sure to eat something healthy and nutritious first. Lean meats, whole grains and nutritious vegetables are essential components of any healthy weight loss diet, and are also effective at helping metabolize the beer you drink. Once you’re full, you won’t want to drink more and eat unhealthy foods at the pub.

Never drink on an empty stomach. The toxic effects of alcohol are heightened if your digestive tract is empty. In addition, the dizziness after being drunk will be worse. You always have to eat before you drink beer.
Eating nutritious food before a few beers will also help you overcome the temptation of harmful late-night foods. Binge eating after drinking is the main cause of beer belly, so if you want to avoid belly fat, you also need to avoid the fourth meal in the middle of the night.

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Always have breakfast. Many dieters make the mistake of skipping breakfast in an attempt to lose weight, but the truth is that eating within an hour of waking up kickstarts your metabolism, helping to stabilize blood sugar throughout the day, making it easier for people to lose weight. Exercise is more effective and the body is more energized.

Try to eat at the same time each day, starting with a high-fiber breakfast with whole grains, fresh fruit, and healthy protein like eggs or peanut butter. Try to avoid processed grains and sugars, and avoid starting your day with refined carbs. .

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Commit to dietary changes. Pay attention to less fatty foods that are high in calories, the type of food sold at the bar and the type that people often crave after having a few drinks. Fried chicken wings, pizza and sandwiches are huge sources of calories and fat. Replace with lean meats, fish and fresh vegetables as much as possible. Do your best to avoid fried foods, lots of cheese and red meat.

People often crave snacks when drinking beer. However, instead of buying ready-to-eat food at the bar, bring unsalted nuts or fresh fruit, or keep a few carrot sticks at home to avoid salty potatoes and fatty cheese bars that may still often seduces you.

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Replace animal protein with other protein sources. Legumes, beans, lentils and nuts will provide a complete source of protein to stay healthy and energized, and will also help you lose weight faster than a diet rich in meat, eggs and dairy, helping to clean up. liver and kidney, and promote metabolism.

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Eat cruciferous vegetables to cleanse the liver and enhance kidney function. Cabbage, broccoli, cauliflower, kale and other green vegetables are great foods to include in your belly slimming menu. ^{[3] X Source of Research} In addition to providing an excellent source of fiber and micronutrients, these superfoods also help cleanse the organs that suffer most of the alcohol you drink.

The kidneys and liver have to work hard to remove alcohol from the body, so treating them well will speed up your metabolism, helping you lose weight faster. Regularly eating these foods and cutting alcohol out of your diet will help your waistline drop much faster. ^{[4] X Research Sources}

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Avoid eating saturated fats and processed foods. Refined sugars, starches, and high-fat snacks are enemies to your waistline. Because they contain a lot of calories and calories from fat, these foods will make it difficult to get rid of that beer belly, even if you have reduced your calories from beer. Foods to avoid are:

Fries and snacks
Candy
Bacon, sausage and sandwich
Muffins and cakes
Yolk
Fried food

Do exercise

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Try to work out five times a week for 30-45 minutes each time. In addition to reducing calorie intake, an essential part of losing belly fat is increasing exercise performance. Simply put, you need to burn more calories than you take in if you want to lose weight. The best way to do this is to start slow and gradually speed up as you get more used to it.

Allocate time to practice throughout the week. Set aside 15 or 20 minutes for stretching each day, incorporating abs toning exercises like planks and squats, then alternate with strengthening exercises and cardio. (heart rate exercise) every day to avoid boredom.

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Start at your own pace. You don’t have to rush straight to the fancy gym to cut a few centimeters of your waistline. With the right determination and motivation, you can find the activities you love to work out properly before progressing to a more comprehensive workout regimen. You might consider starting your practice with:

Walk. You should consider buying a pedometer to track your steps throughout the day and try to get around 10,000 steps – it’s probably easier than you think. Instead of driving a few miles to the store, walk there, or go for a walk a few times to break the routine and get out of the house. You should go for a brisk walk, slightly faster than your normal walking pace. Try to sweat.
Stretch and flex muscles. Losing weight doesn’t necessarily require complicated equipment at the gym. You can start around the house with simple exercises that get you moving, jumping rope, pull-ups, push-ups and sit-ups, using your own body as resistance.
Play basketball or other sports that interest you. Exercising with friends will be easier. Get a few friends who often drink beer to lose weight, practice basketball at the park or play soccer for an hour, several times a week. If it’s fun, you’ll likely stick to the habit.

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Exercises to strengthen the abdominal muscles. If you want to lose belly fat, you need to target the lower and upper abdominal muscles with daily exercises. Building these muscles in tandem with weight loss is the best way to get rid of a beer belly.

Work out your abs at home with crunches and planks. Start slow, trying to do three or four sets of 30 – 50 crunches, and five times of planks for 30 seconds over a half hour period. Then speed up the movement and add in cardio (exercise that increases the heart rate). You will build abs while trying to lose weight.
Consider yoga, pilates, or abs program at your local gym. They can be great ways to tone your abs and lose weight with expert guidance.
Some people have the misconception that drinking a lot of beer and eating high-calorie foods is okay if we work hard to train our abs. That is not true. Building abs will strengthen your abs, but it won’t get rid of belly fat quickly, and can even make your belly look bigger while you’re building muscle. Eating fewer calories and losing a few pounds are the only ways to lose that belly fat.

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Find a cardio exercise that you enjoy. In addition to building strength, cardio exercise will help with weight loss and is also necessary for your overall health. This activity may seem unpopular, especially for people like us, who often prefer quiet enjoyment at a cool bar rather than at the gym, but find an activity that you enjoy. Fun will help you keep your workouts going.

Try cycling. Bike lanes and bike shops are growing in popularity around the world, making cycling popular, healthy, and trendy. Buy yourself a good bike and gather your friends on a bike ride after dinner. The blood in your body is circulated and your waistline will be slimmer.
Have a picnic in the forest. Long, quiet picnics are a great idea for those who don’t like exercise. Walking with the power of your feet and being close to nature is the best way to exercise for many people.
Try swimming. Immersing in and out of the water and swinging is a fun way to exercise. This is a way to burn calories that many people don’t even think of as a mission. You don’t even have to swim: a slow walk in the water can burn up to 200 calories an hour. ^{[5] X Research Sources}

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Take time to relax. The person responsible for your waistline isn’t just alcohol. Coetisp, a hormone secreted by stress, is also responsible for weight gain, especially around the abdomen. If you feel pressured, you should take time to relax, which is also a way to shorten your waistline.

Make sure you get enough, peaceful sleep each night, from 7-8 hours. Taking a break during the day is an important part of stress relief.
Many people use beer as a relaxation routine, but try switching to herbal tea and even just sitting in quiet contemplation instead of drinking alcohol to relieve stress. You may be surprised at how effective this relaxation technique can be.

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Include a beer in your workout routine, if you find it helpful. Can beer and exercise go together? Definitely okay! As long as you stay under the calorie ceiling, you can treat yourself to a beer as a reward for a good workout schedule. You’ll find that beer much better knowing it doesn’t contribute to your beer belly. Try cycling to a beer place a few kilometers from home and then cycling home again. Have a beer after swimming a mile, or go out for a lap after a basketball game with friends. Stay away from calories, and you’ll be in good shape!

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Prepare for the long haul. It can take months of hard work, diet, and exercise to get rid of a large beer belly. You should aim to lose no more than 0.5 kg to 1 kg per week, which means it may take some time for you to see results. This requires endurance, not speed. Start cutting calories, exercise and weigh in with beers, and it will come.

Advice

Remember that muscle weighs more than fat, so you’ll see an increase in body weight as muscle grows. To accurately assess whether the beer belly has decreased or not, you must measure your waist and track the decrease over time.
No alcohol is always better. Even if you cut calories, the calories in beer are still empty calories, and provide little or no nutrients. All in all, it’s better not to drink alcohol at all, although you can still live a happy and healthy life with a beer.

Warning

Be sure to consult your doctor before cutting calories in significant amounts. Ask your healthcare provider for a referral to a dietitian and a healthy weight loss plan.

Steps

Change your drinking habits

Change your eating habits

Do exercise

Advice

Warning

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