Can I Get Rid Of A Beer Belly

It may not be easy to lose a beer belly once the excess weight is in place, but with lowered calorie intake, consistent exercise and patience, abdominal fat can steadily be reduced. Learn more about the connection between exercise, the beer belly and diet.

Beer Belly and Diet

A connection certainly exists between a beer belly and a diet high in fat and calories. As you work to lose a beer belly, keep in mind that cutting calories will likely be an important part of your success. If excess drinking has contributed to your pot belly, try to reduce your calories by cutting back your alcohol intake to one or two drinks per day. You can also work to lower your intake of fat and sweets and increase your consumption of vegetables, lean protein and high-fiber foods.

Exercise for a Beer Gut

Many people who are burdened with a beer belly would like to know if there are any special exercises that target the abdominal area, but exercise for a beer gut is not specific. There are no magic moves that can reduce fat from some areas more than others. Doing sit-ups will strengthen your abdominal muscles, for example, but it won’t necessarily make your beer belly disappear.

However, you can lose a beer belly by taking the same approach you would to losing weight in general. Keep the following tips in mind:

  • First, see a doctor to get specific advice about your health and the best weight loss approach for your body type and lifestyle.
  • Second, try to engage in at least 30 minutes of cardiovascular activity each day. This might include walking, hiking, jogging, cycling or climbing stairs.
  • Third, introduce an element of strength training in your routine. Lift weights, do push-ups or try other forms of resistance, like lunges, at least two-to-three times a week.
  • Fourth, try some slow stretching at least three times a week.
  • Finally, be patient. Most people who begin a steady exercise regimen do not see results right away, but you should begin to see some changes in your beer belly in about 12 weeks.


Mayo Clinic Staff. (2010). Belly fat in men: Why weight loss matters. Retrieved January 7, 2011 from

Providence Health and Services. (2010). Asking an expert: Losing that beer belly. Retrieved January 10, 2011 from

Schutze, M. (2009). Beer consumption and the ‘beer belly’: Scientific basis or common belief? European Journal of Clinical Nutrition. Retrieved January 7, 2010 from