6 Effective Ways to Get Rid of a Beer Belly Fat

Last updated on January 12, 2022

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Beer belly fat is as a result of consuming a lot of beers over many years. This type of belly sis common among men who drink but there are also women who develop a beer belly. 

A beer belly can negatively affect the way you feel about yourself and your appearance. If it continues to grow bigger, you might not fit into some clothes.

The extra weight around you belly can also cause adverse health outcomes. You can develop joint pains and even cardiovascular diseases.

To get rid of the beer belly you will have to watch your diet and increase your physical activity levels by exercising. 

Read on to discover the causes of beer belly fat and how you can get rid of it. 

What causes beer belly fat?

What causes beer belly fat

Beer belly fat is caused by excessive drinking of beer over a prolonged time. Studies reveal that there is a close association between alcohol and weight gain around the abdominal area. 

Alcohol contains a lot of calories. When more calories are consumed, the excess ones are stored as fat and accumulate around the belly area. 

When it comes to drinking alcohol, one bottle is never enough. Most people will drink many bottles in one seating. In worst case scenarios, some people are addicted to alcohol which further makes them susceptible to developing a beer belly. 

Alcohol also prevents the body from burning fats in your body. When you drink alcohol, the body prioritizes the breakdown of alcohol as compared to the stored fats.

Drinking beer is also associated with growing the waistline indirectly. Most people take beer alongside other foods such as pizza and other high calories foods.

The good news is that all hope is not lost. Regardless of how huge your beer belly is; you can get rid of it and achieve a slimmer midsection.

How to get rid of beer belly fat 

To get rid of beer belly fat, you will have to watch your diet and also exercise. 

Here are some of the ways you can implement to get rid of beer belly fat.

1) Cut back on beer consumption 

cut on beer consumption

It goes without saying that if beer is causing you to have lots of fats around your stomach, you need to reduce the amount that you consume. 

A 355ml of beer serving with 4% alcohol contains 153 calories. Most people take more than that serving in one seating and this leads to consumption of more calories. 

If you take beer on a regular basis, it can be hard for you to cut its consumption abruptly. However, you can start by reducing the number of bottles. 

If say you were taking 4 in one seating, you starting taking 3, then 2 and finally one. Losing belly fat needs a lot of discipline. Even if it is hard to cut back on beer consumption, you need to do it.

You can also develop a habit whereby instead of drinking every day or several times in a week, you limit yourself to drink on a specific day. 

Another thing you can do is to replace high calorie beers with low calorie ones. This way you reduce your calorie intake.

Before drinking beer, eat. Always go for foods like proteins or vegetables that will make you feel satiated for a long time. This way, you will not be tempted to accompany your beer with unhealthy foods. 

2) Replace beer with healthier food/ drink options 

Swapping beer with healthier drinks is another excellent way to get rid of beer belly fat. One of the best options is water. Water contains zero calories; it is refreshing and can make you fill full for a longer period of time.

You can also make smoothies that are friendly to the belly.

3) Eat healthier foods


Vegetables, fruits, whole grains and proteins are excellent foods to burn beer belly fat. They are loaded with nutrients that are essential for your body.

Vegetables, fruits and whole grains are loaded with fiber thus can make you full for a longer period of time such that you will not keep on snacking. 

Proteins help in building muscles and are great especially when you want to build a toned and chiseled abdominal section. 

4) Increase your physical activity levels

hiit workout

Exercising regularly will also help you get rid of beer belly fat. When you increase your activity level, your body’s metabolism increases and it burns more fats.

There are several exercises that you can consider. You can do aerobic exercises which increase your heart rate. These include running, walking, hiking, swimming and cycling.

You can also do high intensity interval exercises. Studies reveal that these exercises are very effective in burning belly fat. 

Resistance training will also come in handy to tone and build your abdominal muscles. 

30 minutes of doing aerobic exercises every day and resistance training at least 3 times per week can help reduce belly fat. 

If you are just getting started on exercising, you can seek the help of a personal trainer. If you have underlying medical conditions, consult your doctor.

5) Get enough sleep

Sleep deprivation can make getting rid of beer belly fat harder. When you lack sleep, you can develop unhealthy eating patterns like snacking at night.  You might also become less active during the day. 

The increase in calorie consumption and decreased metabolism respectively can lead to fat accumulation in the belly.

6) Avoid stress

stressed woman

Too much stress leads to accumulation of fats in your stomach. When you are stressed, a hormone known as cortisol is released. This hormone causes more fats to be stored around your belly. 

When you are stressed, you might consider drinking beer to take your mind of your troubles. 


You are going to get rid of beer belly fat if you embrace health lifestyle habits. Start by cutting back on your beer consumption no matter how hard this may be. 

Along with this, choose healthy foods like fruits and vegetables over high calorie foods like bread and pizza. 

Move more often instead of being inactive. Even if you are not able to go to the gym, simple exercise like walking, taking the stairs, hiking and swimming among others will contribute immensely to slimming your belly.

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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