OK, this is an article aimed at our male readers, although the rules do still apply to all. As we all know, once you get past your teenage years and start enjoying life a little more, the dreaded beer gut starts to make an appearance. If not kept in check, then soon it literally takes center stage and becomes the focus of all attention, both your own and that of colleagues and partners.
To understand how to lose your beer gut, you first need to know what it is and how you managed to get it in the first place.
What Is A Beer Gut?
Unlike the extra fat that many women carry on their hips and buttocks, a man’s beer gut is often almost solid to the touch. This is because rather than consisting of surface fat (subcutaneous fat) it consists of fat that surrounds the internal organs (visceral fat). This type of fat creates a near solid lump where your internal organs are and is therefore firm to the touch.
This type of fat is also extremely unhealthy, it literally strangles your organs, depriving them of the freedom they deserve to move and breathe (for want of a better word without delving into human biology). It basically leads to disease, including heart disease. So, beer bellies are not good.
What is the Best Way to Lose Your Beer Gut?
Many people will say – EXERCISE! But think logically – how did you get your big stomach? Was it because you stopped playing football 3 times a week? Or was it because you started drinking 6 pints of beer 3 nights a week? The reason for putting on fat around the internal organs is mostly due to diet, and not so much due to lack of exercise. This is why you need to do a diet plan as well as exercise.
Although exercise keeps you fit, exercise alone will not lose fat. Athletes and sportspersons have to follow strict diets to maintain their optimum weight. Being slim gives them a competitive advantage, and is not always a byproduct of working out. Although obviously exercise does help to increase a calorie deficit, diet is most important.
Our MCD Weight Loss plan is also designed to help burn off fat with a combination of healthy eating and highly intensive exercise. The first rule of exercise for weight loss is that it must be done with intensity.
But before you start exercising you need to stop drinking so much beer. This is the fist vital step to get rid of your beer gut. You do not need to give up, but cut back big time.
If you down 8 pints on a Saturday night, then you are consuming over 1500 kcal (calories) in one evening, on top of all the food you ate during the day, plus the junk food you eat afterwards, and the breakfast you eat the following day to get over the hangover. This means your Saturday night is adding about 3000 calories to your weekly diet. Do this twice a week and that beer gut will be ballooning in no time.
Diet Your Beer Gut Away
Remember, it is not just the beer that you have been drinking that has given you a beer gut, but also all the junk food that you eat at the same time. Salted peanuts, chips, pork scratchings, kebabs and baltis all add thousands of extra calories to your weekly diet.
Follow these diet rules to lose your gut:
- For fastest results, stop drinking beer completely. Otherwise, cut back just a few pints each week
- Cut back on calories generally. Eat less, eat smaller portions
- Cut out bread and pasta. Replace with healthy vegetables, fruits and salads
- Stop drinking fruit juice (it contains fructose, a form of sugar high in calories)
- Eat more proteins and healthy fats, and less carbohydrates
- Eggs are your friends at breakfast, chicken for lunch, fish for dinner
- Chose low GI foods (GI essentially being a measure of sugar content in food, including healthy vegetables)
- Eat soup every day for one meal
- Eat a salad every day as part of a highly nutritious meal – hold the salad dressing, drizzle with olive oil and balsamic vinegar
- Replace all daytime drinks except black coffee with water.
Get Fit and Build Muscle to Help Lose Your Beer Gut
If you are going to exercise, which you really should, then make it count. Men have an advantage over women when it comes to losing fat – testosterone. The natural levels of testosterone in the body mean that it is easier to build muscle, and this means that with weight training you can not only burn calories while exercising, you can build lean muscle to help boost your metabolism.
Studies have shown that the best way to lose fat is to shock the body. There are two ways of doing this, and you must do both:
- HIIT – High Intensity Interval Training. You need to work hard, work up a sweat, and be out of breath. If you can hold a conversation while exercising, you are not working hard enough.
- Compound Weight Training Exercises – Big lifts, including Deadlift, Squat, Bench Press, Shoulder Press, Bent Over Row, Barbell Curls. Work the muscles hard to burn fat and build more fat burning muscle!
Although we said above that exercise alone is not the route to losing your gut, it does help a great deal. Some people hit the treadmill in the gym for 30 minutes a day, plodding along, and then head straight back to the bar and order beer and fries. This does not work. But a rigorous exercise regime will help a great deal. There are some really intensive fitness plans available online.
The solution is really simple – eat less and exercise more. The application is often harder! But you can do it.
Hi Chris, I’m aiming to get bigger muscle and lose my fatness,
I have porridge in the morning with banana. A kiwi Fruit and a protein shake.
Then gym, then protein shake.
Lunch: Salad, tomato, Turkey, egg (white bit only) a bit of mayo sandwich, then a fruit yogurt
between: Nuts / Bar
Tea: Steak, with vegs etc.
Before bed: Cottage cheese, I was doing it with snap but seem a bad idea, so did a peanut butter with cottage cheese, brown sandwhich but I be guesing that be a bad idea? What you think? or just another protein shake?
these the work out I do:
Monday: biceps / Core
Tuesday: off
Wed: Chest / Back
Thur: Off
Friday: Shoulder / Leg
Sat: off
Sunday: Off
Usually spent about 45 mins in the gym.
I been doing 3 sets etc, will be doing 4 sets of one up next week.
So you think that a good idea of what am doing and eating, aiming to get better core, bigger muscle / chest / shoulder.
Look forward to your reply. :)
Hi Hoper, it is normal to feel exhausted after a hard training session. Good nutrition is of course vital for healthy development. As for the modelling question, the only answer is to visit some agencies and ask them their opinion.
Hi Matthew, looks like you would do well to increase exercise – more weight training and more cardio. You are only exercising 3 days a week – why so many days off? If you want results you need to work harder.
Thanks for your tip, I will work out every 1 day rest, I’m talking 2 days off at the moment as my muscle is sore and my leg as I don’t want to increase the soreness as the muscle need to keep repairing, as Im still taking 2 shakes a day. deffo will be going tomorrow. :)
Sore muscles may not actually indicate that muscles are repairing. Read Should You Train With Sore Muscles? Working With DOMS
Thank you for the link! I may go later on today then!
you know when working like Mon, Wed, Fri, Sun,
would it make any different like going to gym like mon, tues, wed, thur, fri, then the weekend off?
What can i eat with cottage cheese before bed? i been having it with PB but beentold it a bad idea?
Not really, so long as you are getting the same work in each week it should all even out.
Not aware of anything wrong with peanut butter, although I personally prefer to just have plain nuts, usually cashews.
While I’m doing this training in the morning.
https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html
As I do have quiet alot of body fat.
do you think it be a good idea to 30 mins run everyday, about 3 – 4 hours later after weight training?
Then Chicken / steak meal about a hour after running.
Thanks matthew
Hi Matthew, running is good. If you can do it 3-4 hours before weight training, with a meal in-between, this may be better. But ultimately, running will help you to burn more fat.
For once I got the message from a health article! Brilliant. Just shared this via Twitter and Snip.it. Thanks again.
Glad you liked it Anders. What is Snip.it? Must be a new one. Will take a look.
Found it. Feel free to snip other pages you like!
I am 27 years old, 5’10 and about 175-180 pounds. I have a very fast metabolism and have always considered myself a thin and relatively fit person. I eat extremely clean and work out (weight train) as much as possible, sometimes 5 or more days a week. I rarely drink alcohol (1-2 beers every other week or so), and do not drink any sugary juices or coffee. The only beverage I drink besides skim milk and water is tea – I have a glass or two of green tea every day.
In addition to the above, I walk to and from work every day, about 15 minutes each way. Sometimes I walk home for lunch too, which results in me walking about 1 hr per day. I also go for the occasional long distance run. I have been doing this routine for the past year, and overall have been living a relatively healthy lifestyle since I was 22 (past 5 years).
I am mostly happy with the results I am seeing (weight, strength, appearance, etc.) with one exception. My whole life I have been unable to shed this small bit of lower stomach fat immediately above my waste line. My upper and middle abs are coming in, and my sides are tightening up, but no matter what I do I cannot get the lower stomach to tone. I look relatively ripped all over, including my middle and upper stomach, but the lower part is still soft and sticks out a bit. I don’t know what to do about this.
I have had this problem since I was in high school. During my last two years of senior high I made the mistake of partying every weekend and drinking a ridiculous amount of beer. I first noticed the issue with my lower stomach during that time and have not been able to rectify it since.
Do you by chance have any ideas for me on how to address this? I would greatly appreciate any information.
Just for your reference, my diet usually consists of the following:
Breakfast – giant bowl of regular oatmeal, a banana and a glass of skim milk
Between breakfast and lunch – Any of the following: raw almonds, apple, kashi granola bar
Lunch – two sandwiches – either albacore tuna or chicken on spelt/kamut bread with avocado for spread. Includes misc veggies, tomato, romaine, cucumber, etc.
Between lunch and dinner – Any of the following: raw almonds, apple, banana kashi granola bar
Dinner – Some kind of protein (fish, chicken, xtra lean ground beef, turkey) with vegetables (usually asparagus)
After evening workout – fried egg whites and/or cottage cheese and/or blended shake with natural peanut butter, flax oil, skim milk and oatmeal.
Occasional before bed snack – bowl of regular oatmeal
I should note that I just started eating quinoa and I mix that into most of my meals including lunch, dinner, snacks and post-workout. Also, I should note that I do not take protein powder or any supplements as I feel that my diet provides ample protein.
Hi RB, all you can do is try to reduce calorie intake and do some more intensive cardio intervals to try to raise metabolism further. You may be taking in too much food, hard to tell, but oatmeal 2-3 times a day, 2 granola bars, this all adds up. See if you can make portions smaller without impairing your workouts and fitness progression.
Great blog Motley…
Just wondering…what do you think (individually) of microwaved bagged rice and hard-boiled eggs. I love the bagged rice, but doubt it’s good for me. I have no doubt the eggs are great for me though, but would love to hear your input.
Also, i’ve developed a nasty habit of enjoying 2-3 shots of Canadian Club whiskey along with my usual 5-6 light beers in weekend sittings. Please comment on why i should change this ?
And for your other readers…might i suggest ROLLERBLADING for cardio. I’ve discovered it to be an excellent cardio outlet, especially when done in sprint intervals. And the bonus is it very low impact.
Thanks, phil
Hi Phil. Rice is not unhealthy if it is eaten in moderation and as part of a balanced diet. White rice is high GI though which means it will be digested and stored as fat quickly if you are not exercising (exercising depletes glucose (sugar) and the rice will replace). No idea about microwaved rice as such, but I do recall putting rice in a microwave at Uni and it turned into a solid brick, but that is another story. Eggs are great in all their forms. I only drink single malt Scotch whisky, generally from the Isle of Jura or Islay.
Thanks kindly Motley…appreciate your thoughts.
Hey motley! I want to lose about 10 pounds in the next month, and also belly fat with that. But I want to maintain and increase my muscle. I work at night but try an get at least 7 hours of sleep when I get home in the morning. I am on a calories deficit diet. I do HIT cardio 3 days a week and weight training win compound excerises two days a week. My three main questions are how do I lose the weight and fat and maintain muscle? And should I keep my protein intake at 1 gram per pound? And also does my training regimen seem fit for my goals?
Hi Dhim, if you want to burn fat but increase muscle then I would suggest that you increase your cardio and weight training sessions. Try HIT twice a week with a longer cardio session added, and add an extra weight training session. Your protein intake should be OK, make sure your other calories are from nutritious sources.
Hey motley sorry to bother you again, but what do you mean by “HIT twice a week with longer cardio session added, and add an extra weight training session”?
Hi Dhim, this means each week do: 2 high intensity sessions, 1 long cardio workout (60 minutes of jogging for example) and an extra weight training session (so in your case, 3 weight training sessions). This is 6 workouts a week. To increase fat loss more adding another jogging / cardio session will help too.
Final question! How long do you think each high intensity session should be? And thank you so much for your help!! I’ve managed to lose 8-10 pounds in the last 2 and a half weeks thanks to your articles and tips.
Hi Dhim, 20-30 minutes is a good time for HIIT. Spend at least 5 minutes warming up before performing a series of sprint intervals, then do a cool down jog afterwards.
Hi, I’ve been cycling to work and back (12 miles in total) 5 days per week and playing football once per week. Until now, I ate any food I wanted because I thought the exercise would offset the high calorie intake. But I have a small beer belly which I am trying to get rid of by changing my diet. Also, I’m going to start doing bodyweight exercises 3 times per week at home as I dont have any weights. So is it good to do 3 sets of 12 reps of push ups, 3 times per week?
Hey motley!
I’v e lost about 10 pounds in the last weeks same as dhim. I can kind of fit into my old jeans when i was 140 (I’m 150 right now). But i still see some belly fat around my stomach. any tips?
Hi Jumper, more exercise is certainly a good move. Although 12 miles cycling a day is excellent, a poor diet that is high in calories will indeed stop you from losing weight. If just doing push-ups aim to do more than 36 three times a week. Build up to 100 at least along with a range of other bodyweight exercises.
Hi blet18, just carry on doing the same thing. 10 pounds weight loss is great progress so you must be doing something right.
Hey motley also are there any specific workouts to gain muscle in about a month? Like so people can tell you’ve been working out.
Hi Blet18, if you want people to see that you have been working out then build your triceps and biceps up – people will see this when you are wearing a t-shirt. All muscle takes time to build though.
I have recently started doing a cardio workout on the treadmill and have made major changes in my diet in order to get rid of the belly. My question is that I have read in other articles not to do any ab workouts until the fat is gone, because the ab muscles grow under the fat and you do not lose the waste line as quick. Is this accurate?
No Jeff, that is rubbish. OK, yes, if you build your abdominal muscles and lose no fat, then your waist will not get smaller. But if you are dieting and doing cardio as well as core workouts, then there is no problem in that.
A good fitness program works the whole body – resistance training for the legs, core, upper body, back plus cardio work, both long endurance sessions and short intensive sessions. Do some bodyweight circuit training, running and weight training, eat healthy, and you will get in shape.
Hi Motley,
I just started working out, i have a bit of belly fat which i am not happy with and trying to get rid off. What and How many session would be good for me?
Hi Will, combine both intensive cardio and weight training. So sprint intervals, bodyweight exercises and some heavy lifting. 3 to 4 times a week should be enough.
Thanks alot! May i ask, can you define/describe the body exercises please?
Will, take a look here: https://www.motleyhealth.com/fitness/best-bodyweight-exercises-for-weight-loss
I am trying to bulk up, and lose the belly. Is it possible to do at the same time? I am on a two-a-day, where I lift weights in the AM and an hour of cardio in the PM. I have increased protein consumption and lowered the carbs to a minimum. simple sugars have been cut out as well. I need extra calories to gain muscle, but I want to lose the fat too.
It is possible. It is not easy! Lots of cardio, lots of lifting, a very lean diet. Monitor, measure. Aim to increase the volume of your lifting, keep the nutrition up, do the cardio to burn off excess and work very hard.
Hello . I have been lifting weights 4 times a week. I did mixed martial arts twice a week and cardio kick boxing twice a week as well as running on the machine 4 times a week for 30 minutes. Now I will admit I drank twice a week and usually 4-5 drinks on the weekend. I been lifting and exercising for three years straight now. My weight flunctates and my stomach goes up and down but it never goes away. It just goes from a smaller to bigger beer belly. I even went to a salad, with fish or chicken diet with fruit and protein. Sometimes I lose hope. I got discouraged and stopped running but never stopped lifting and boxing form time to time. Nothing seems to give me the results I want. I was losing so much muscle when I did alot of cardio. I lost like 20 pounds and didn’t have the same muscle mass. So when I got back on portein to gain the mass of course the stomach came back with bloating but sure enough my chest, back and arms got really big. What can I do to burn the fat and gain the muscle and could it be something physically wrong where I need to go to a doctor.
Hi Demetius, do you eat a small, carbohydrate based snack after the cardio? If you body has adequate nutrition it will not breakdown your muscle tissue after doing cardio. I am guessing that you need to adjust your eating to ensure that you avoid muscle wastage when doing cardio. Regular drinking is not going to help either though.
Hi, I weigh around 86kgs and my BMI is 29 and i stand at 176cm aged 21, I have an obsession for chicken i include it in almost my every meal. I do not exercise but i walk home daily from office which is about 2km. I avoid breakfast daily and I have brown bread during the weekends. I have an ordinary meal in the night and I sleep late and i sleep for about 6-7 hours a day. What would you suggest me if i were to reduce my belly and decrease my weight? Is my excessive consumption of chicken hindering my chance to reduce the belly?
Hi Raveendra, you do need to change your diet, and also start exercising. Hard to say if you are eating too much chicken, but it is not normal to eat it with every meal. Are you also having rice or vegetables with those meals? This will add a lot of calories too. Bread at the weekends is not good either – limit all types of bread from now until you lose weight. 2km walking is healthy, but really it is not enough to burn fat or get fit. You have to do more.
This sucks. I used to travel extensively for work and had a co-worker overweight, completely unhealthy and all the warning signs. He quit smoking, drinking, started exercising and eating healthy. I saw him a year later. The results? Physically fantastic! Better shape then he’d been in his whole life. However, I’ll never forget what he told me over dinner of water and salad (me, a cheeseburger): “I have never been so unhappy and miserable in all my life. Where others are looking forward to a beer or a good meal after work, I no longer have those simple pleasures.”
I can’t see me giving up beer and small animal over a fire on a Saturday afternoon with friends watching a ball game. How do you compensate between being in shape and quality of life?
Hi Larry, it is a matter of finding the right balance. You can stay in great shape without having to eat only salads and drink water. Now that he is in shape he could probably focus on getting fitter and eating a more balanced diet, and enjoying himself a little. However, when someone says “I have never been so unhappy and miserable in all my life” you have to wonder if this is not an exaggeration, or if there is something else troubling him, as there really is more to life than eating junk food and getting drunk. Although that can be fun too ;)
Hi, I have been dong exercise on daily basis around 1.1/2 hrs in gym. I have lost weight over the period of 2 years. Now I h ave a big problem with my belly beer.. I have lift with last layer of fast on my belly but not able to get this flap. Yes I do drink but twice in a week and thats Rum. I really want to get rid of this last layer of fat on my belly and six pac.. plesae advice me…
Thanks !
Hi Maddy, ideally you need to increase the amount of exercise you do, and add more resistance training to your workouts. And eat very healthy, very lean, cut out sugars, excess bread etc.
Is there a particular cookbook you would recommend that contains recipes that follow these diet guidelines?
Hi Don, any Low Gi cookbook will do the trick really. Or you could just buy a copy of our short ebook, the Low GI Diet Plan, which does not currently have recipes but it does provide a list of foods you should be eating.
Hi, I’ve been clean bulking and have gained stomach fat. I intend to cut and want to retain muscle and lose my stomach fat.
Am I able to accomplish this by replacing my high protein, high carb diet with a high protein, low carb diet, a calorie deficit and doing my weight training (I do weights, primarily isolation training targeting chest, shoulders and arms 4 times a week)as per usual.
Do I need to do cardio or exercises targeting my whole body or is the above sufficient?
Thanks in advance