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How To Get Rid Of The Beer Belly In 3 Steps

We’re all familiar with it, some of us probably have one (and want rid of it), it’s the beer belly, or abdominal obesity as it’s otherwise known.


The cause isn’t just down to alcohol and beer drinking, there are actually quite a few potential causes including a reduction in testosterone and hormonal changes (dictates where excess body fat is stored), genetics, diet (especially processed food, foods high in saturated fat, and a lot of alcohol/beer), age, lifestyle, stress levels, sleep, and any underlying medical conditions.


I would always advise that the first point of call should be a check up with a good GP, this just rules out any medical issues, or at least lets you know what you’re contending with. You must get the full picture before attempting to make a lasting change.


The next steps I would add to get rid of the beer belly are as follows.



  • 1. Adopt a Balanced Diet

The foundation of a healthy lifestyle and achieving a reduction, or complete elimination of the beer belly, is a well-balanced diet.

a. Reduce Calorie Intake: To lose excess fat, it's vital to consume fewer calories than your body burns. Start by tracking your daily calorie intake using an app like myfitnesspal and aim for a daily calorie deficit. Minimise the consumption of high-calorie, processed foods and sugary drinks (energy drinks, fizzy drinks, beer), which are often culprits behind beer belly development.

b. Emphasise Whole Foods: Focus on whole, unprocessed foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. These foods are nutrient-dense and can help you feel full while providing essential vitamins and minerals.

c. Watch Your Portion size: Overeating, even healthy foods, can lead to weight gain. Pay attention to portion sizes and avoid second helpings. Eating mindfully, chewing slowly, and savouring your meals can help control portion sizes and how much you eat. You don’t need to finish your plate, if you feel full know when to stop.

d. Limit Alcohol Consumption: While it's okay to enjoy an occasional beer or alcoholic drink, excessive alcohol intake can contribute to abdominal fat accumulation. Limit your alcohol consumption and opt for lower-calorie options when you do indulge, such as spirits with a mixer.



  • 2. Engage in Regular Physical Activity

Exercise is the next step, and crucial component of losing a beer belly and improving overall health. Here are some exercise tips to target abdominal fat:

a. Cardiovascular Exercise: Incorporate regular cardio workouts like brisk walking, jogging, cycling, or swimming into your routine. These activities help burn calories and reduce overall body fat, including the fat around your abdomen. For my personal training clients I always devise a home based workout plan, usually 15-20 minutes in length, to help with this.

b. Strength Training: Building lean muscle mass through strength training exercises, such as weightlifting or bodyweight exercises, can boost your metabolism and help you burn more calories throughout the day. 1lb of muscle will burn an extra 250 calories per day!

c. Core Exercises: To strengthen your abdominal muscles, and help with body shape change, include core-specific exercises like planks, crunches, and leg raises in your workout programme. These exercises can help define your waistline as you lose fat. This is another key area I address for my clients as it has way more benefit than just body shape change eg - lower back pain reduction and improved stabilisation of the spine.



  • 3. Prioritise a Healthy Lifestyle

In addition to diet and exercise, a healthy lifestyle can further support your journey to get rid of a beer belly, and keep it off, after all if you follow the first two steps and don’t change your overall lifestyle it will come back!!

a. Adequate Sleep: Poor sleep quality and inadequate sleep duration can disrupt hormonal balance, leading to weight gain, including abdominal fat. Aim for 7-9 hours of quality sleep each night where possible. Avoid caffeine after 1pm, and limit blue light exposure from phones, tablets and laptops after 7pm.

b. Stress Management: High stress levels can trigger overeating and weight gain, particularly around the abdomen. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises to help manage stress. My clients also find that having a workout plan is a great way of burning off stress and resetting themselves.

c. Stay Hydrated: Drinking plenty of water (6-8 glasses a day) is essential for overall health and will aid in controlling appetite and reducing calorie intake. Try this, the next time you feel like you need a snack, instead drink a glass of water and wait 15 minutes, if you’re still hungry get food, but what is usually the case is you’re just dehydrated and it gets misinterpreted as hunger.


Getting rid of a beer belly involves a well structured approach that includes a balanced diet, regular physical activity, and a healthy lifestyle.

Remember that spot reduction (losing fat from one specific area) is not effective; instead, focus on overall fat loss. With dedication and consistency (and consistency really is key), you can achieve a slimmer waistline, improved health, greater confidence, and lose the beer belly.

If you have any questions, or you want to find out more about how my home based personal training would work for you, just contact me here.


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