So you want to know how to lose your beer belly fast.
And there’s a good chance you’re going to want to not totally give up your beer forever. Hey, can’t say I blame you.
Beer bellies can sneak up on you fast. One minute you’re having fun drinking with your friends and then next thing you know you look down to a beer belly.
Or maybe you rarely even drink but for some reason, you still have a potbelly. Whatever the reason is I’m going to show you how to get rid of it.
Many of those with a beer belly aren’t able to lose it even though they’ve lost some weight and watching what they eat. These people have told me it feels like they’re skinny everywhere but their stomach. There’s more to it than just calories in, calories out.
I know having a beer belly can be embarrassing but I’m going to show you how to lose your beer belly quick. Oh, and you’ll not only flatten your beer belly but you won’t totally have to say goodbye to beer too.
What Causes a Beer Belly?
When most people think of a beer belly they picture a guy sitting on the couch chugging 24 oz. cans of Budweiser. Men tend to be more gender prone to carry belly fat and than others. Man boobs are also a problem for many men today.
But women can also get a beer belly.
I’ve heard women tell me their beer belly is so big they look pregnant and it’s embarrassing.
This deep visceral fat known as the beer belly is not only unsightly but it’s also very dangerous for your health. Visceral fat surrounds your organs and places stress on them.
Studies have found visceral fat to be linked to serious health diseases like type 2 diabetes and heart disease. So getting rid of your beer belly is going to give you more benefits than just a flat looking stomach.
You can get a beer belly at any age but most men start to see it once they hit their 30’s. This is the age when the metabolism begins to slow down and it becomes all too easy to store excess belly fat.
But your genetics are also going to play a factor in how big of a beer belly you’ll get. Take a look at your father or mother and if you have a similarly shaped body as them then you’re going to be more likely to take on their body characteristics.
The stubborn areas where your body stores fat makes it the most difficult spots to lose it. But have no fear we’ll get into the best tips to dropping the beer belly fast.
How to Get Rid of a Beer Belly Quick
So how long does it take to lose your beer belly?
If you follow the plan presented here then you’ll start to see some progress within a month. Heck, you’ll probably lose a little bit by the end of the week.
But it all depends on how much you have to lose in the first place. Most people with a good size beer belly tend to start seeing the results they want in around 2-3 months.
You’re going to lose your beer belly much faster if you give up alcohol. At least for a little bit.
So if you’re not going to give up the beer and alcohol then it’s best to at least minimize your consumption. I like to stick to the rule of only 1-2 drinks per day during the week. But I’ll show you some more tips on how to minimize the beer belly damage from drinking alcohol later.
Now let’s get into more helpful tips on how to reverse the beer belly…
Your Hormones Are Out-of-Whack
One of the biggest factors nobody seems to talk about when it comes to getting rid of the beer belly are your hormones.
They play a much bigger role than you think. So much so you could be doing everything right with your diet and exercise but if your hormones are out of whack then you won’t lose your beer belly.
Now alcohol itself inhibits fat loss. We all know alcohol is loaded with “empty calories” but it’ll also prevent your body from burning fat.
This is because the alcohol you’ve just put into your body is prioritized to be burned off for energy than the fat on the rest of your body.
As a male, you’re going to want to have higher testosterone and GH levels in your body. Drinking alcohol and beer is going to lower those making it harder to burn off the beer pooch.
Yet don’t give up hope just yet. Here’s a study finding those with a low dose of alcohol ended up increasing their testosterone. Just goes to show you that you don’t have to totally give up your beer.
There is also a lot of controversy about beer containing phytoestrogens.
There are some studies out there finding the hops in beer to be estrogenic. So much so that female hop workers had menstrual disturbances. But the researchers state the amount of these phytoestrogens in the beer won’t cause much of a difference. So it’s hard what to believe on this one.
At the very least lowering the amount of beer you drink daily is going to do wonders for getting rid of your beer belly. But if that’s out of the question then at least stick to the 1-2 light beers a day during the week.
You can check out more of my list of the best and worst alcoholic drinks for weight loss.
Gut Health Plays a Big Role
Getting your gut health right is going to help you get rid of your beer belly faster.
If your gut health is bad then it’s going to make it even harder to lose the belly pooch.
Here’s an animal study that found when gut bacteria from obese mice was transplanted into skinny mice. The researchers found the once skinny mice had an increase of 60% body fat.
Another study using mice found skinny mice that were fed fecal matter from obese mice led to the former to gain lots of fat (this is gross by the way!)
The best thing you can do to improve your gut health is to start taking a probiotic, prebiotic & maybe even digestive enzymes.
Studies have found probiotics to be effective for lowering body fat and reducing belly fat.
Also, it’s a good idea to cut out the junk processed foods that are destroying your gut health too.
Studies have found alcohol wears down your gut health so if you have any digestive issues like constipation, diarrhea, bloating, etc. then there’s a good chance you have room to improve your gut health.
Your gut health is also one of the hidden causes of getting a beer belly. But probably not so much so as the alcohol, calories, and exercise though.
There’s Too Much Fat on Your Body
Now it doesn’t take a rocket scientist to know you’ll never get rid of your beer belly if you have too much fat on your body.
If you have belly fat then it’s going to throw off the balance of your hormones and their functions.
This is because the fat cells in your stomach fat are biologically active. The deep visceral fat in your beer belly release cytokines that can negatively affect your insulin sensitivity.
And the more insulin resistant you become the more likely you are to never burn off the beer belly. So cutting down your body fat percentage is going to be key to getting rid of the beer belly.
When it comes to your beer belly free diet it’s best to go higher protein, low carb and an adequate amount of healthy fats.
I’d even go so far as to add in intermittent fasting as it’ll help to naturally increase your Growth Hormone levels.
Be sure to cut out the sugar, artificial sweeteners, processed foods, refined carbohydrates, and vegetable oils.
Sugars and refined carbs will spike your insulin levels. Chronically elevated insulin levels can lead to increases in belly fat.
You can find the diet and workout program recommended here in The Flat Belly Formula.
Stress Linked to Beer Belly Fat
Chronic stress is another hidden reason you might have a beer belly in the first place.
Numerous studies have found chronically elevated stress levels to be highly associated with belly fat.
So another useful tip to getting rid of your beer belly is to lower your stress levels.
Getting enough sleep is a big one.
Plus heavy drinking of alcohol can promote these junk food binges. There’s nothing like beer drinking just about every night of the week and then munching on junk food to cause a beer belly.
Alcohol itself is a less satiating form of energy. So you have to be careful when drinking alcohol to not want to overeat on calories and junk food.
If you need help with lowering your stress and getting into a deeper sleep faster then I’d recommend taking some CBD oil.
How to Drink Beer & Minimize the Damage
Ok, so now that you know the best tips on how to get rid of your beer belly it’s time to get down to business.
I’ve already said it’s best to cut out alcohol and beer or at least minimize your consumption.
But what if you’re not willing to give it up completely?
Let’s get into the best ways to minimize the beer belly causing damage of alcohol.
First off I’d recommend cutting out your carb intake earlier in the day. Keep it under 50g of carbs to save room for those empty calories from alcohol later. Beer is heavy on the carbs so this is going to help you out there.
Then I’d avoid eating while you’re drinking your beer. Like I said earlier alcohol itself isn’t very filling so it’s going to make it way easier to overeat while drinking. Try to keep around a pre-made meal so you don’t get the drunken munchies.
Last but not least pick a beer that is lower on the calories and carbs. These are usually light beers.
I know some of us love the IPAs but these are the heaviest, most calorie-dense beers out there. Try to save these for the weekend if you must.
What exercise burns the most belly fat?
This is going to be HIIT exercise. Studies have found this to be a more effective way to burn abdominal fat than slow-go cardio. Not that cardio is completely ineffective just you’re going to get faster results using HIIT.
How long does it take to lose my beer belly?
This also depends on how much of a beer belly you have to lose in the first place. If you only have a small belly pooch then you’ll get noticeable results in a month. But if you have a big beer belly then sticking to this plan can get you some results you’re happy within 2-3 months.
The Last Word
Now that you know that best ways on how to get rid of a beer belly it’s time to put it into action.
I know giving up your favorite beers or at least cutting back on your consumption isn’t fun. But it is going to be necessary.
The following above tips will help you to lose your beer belly faster.
I’m not going to promise you that you’ll lose your beer belly overnight but you can get results faster than you think when you stick to the plan.
Time to lose the beer belly!
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.