Did you know that the average beer has 150 calories? Say you have a wild night out- you drink 4 or 5 beers, eat some food, and play a game of pool with the guys.

In beers alone, you just drank 600-750 calories. Factor in the food and any other drinks you have (alcoholic or not), and your calorie intake from one night out is well over that 600-750 range. If you repeat this night out often enough, you’re on your way to weight gain and a beer belly.

Beer bellies and the so-called “dad bod” look aren’t the end of the world; however, they may make you feel insecure and, from, a health point, they can obviously be dangerous.

Fortunately, it’s possible to get rid of your beer belly with a little motivation and dedication. For tips and tricks on how you can get rid of your beer belly and start to feel better about your health, keep reading.

Why Do Men Get Beer Bellies and Why They’re Harmful

Despite the name, beer isn’t the only thing that causes beer bellies. Alcohol of all kinds, sugary foods, and eating too many high-calorie foods can all contribute to a beer belly. Repeated nights and weekends of binge drinking will easily increase belly fat.

Much of the fat that makes up a beer belly is visceral fat. Visceral fat is not fat that you can see- it is the fat that can be measured that adds to the overall size of your belly, but the actual visceral fat is hidden.

Every inch of visceral fat that you have isn’t harmful. For men, if your waist measures 40 inches or more, you have excess visceral fat, which is when the amount of visceral fat you have becomes dangerous.

Another reason alcohol can also cause a beer belly is that it affects your metabolism. When you drink alcohol, your body prioritizes breaking down the alcohol first, interfering with the body’s fat-burning process. More alcohol intake means a less effective metabolism.

Both men and women can get beer bellies. For men, though, it’s much more likely that they develop beer bellies over women because men’s bodies store fat in their bellies. This is especially true for men as they get older because hormone levels start to decline, which leads to more fat accumulating in the stomach area.

Being overweight is risky to your health in general, but belly fat, in particular, puts you at an increased risk for health problems that could lead to the development of metabolic syndrome. Metabolic syndrome is when you develop two or more health conditions at once, such as high blood pressure or high blood sugar levels. Developing metabolic syndrome puts you at a higher risk of coronary heart disease, stroke, and type 2 diabetes.

Healthy Eating

You don’t have to go on any sort of special diet to help get rid of your beer belly. In fact, “crash diets” or “fad diets”, while they may help you lose weight quickly, aren’t sustainable and you will eventually put that lost weight back on. Instead, it’s best to incorporate healthier foods and more exercise into your lifestyle, while still ensuring that you’re eating enough calories and high-energy foods.

Healthy eating is probably one of the biggest changes you can make to get rid of your beer belly. Now, you don’t have to cut out beer and unhealthy foods altogether, but you should eat or drink them in moderation.

Eating healthy is pretty obvious- make sure you’re eating, lean proteins, fruits, and vegetables, and limit processed foods. It’s also important to drink less soda, sugary juices, and alcohol, and instead drink more water. If you find yourself having trouble drinking beer in moderation, try switching to light beer, as it has somewhat fewer calories.

Also, refined carbs, which include foods like white bread or rice cakes, don’t provide a lot of minerals or vitamins and don’t provide lasting energy. It’s better to eat complex carbs, like whole-grain bread, brown rice, and oats, because they’ll provide you with more long-lasting energy.

Finally, you may have to reduce portion size to lose belly fat, as overeating is one of the biggest problems people run into when trying to lose weight.

Exercise

Exercise is the other big change you should make to your lifestyle if you want to get rid of your beer belly. You don’t need to work out every single day for hours on end to get rid of your beer belly; especially if you rarely work out now, adding in an hour of exercise a few times a week can really help get rid of your beer belly.

Certain physical activity choices, like sit-ups, might seem like they’d help get rid of a beer belly. In reality, though, all sit-ups will do is tighten the abdominal muscles, rather than actually get rid of belly fat. It’s best to do exercises like sit-ups or crunches together with exercises that will truly help get rid of belly fat.

To actually burn belly fat, you’ll need to do high-intensity cardiovascular activity. Examples of this include running, using a rowing machine, or riding a bike. Ideally, you try and work out for 30 minutes a day, 5 days a week, but again, any exercise is better than none at all.

Sleep

Many people don’t realize that sleep affects your physical health in more obvious ways than just being tired when you don’t get enough sleep. When you have a beer belly, you’re at a greater risk of obstructive sleep apnea and other sleep issues.

Obstructive sleep apnea can be a serious issue. This condition blocks your airway as you sleep. These blockages cause frequent awakenings, leading to you being tired and potentially greater risks like high blood pressure and stroke.

So, losing weight and drinking less will help you sleep better and lead to more uninterrupted nights of sleep. Additionally, if you are trying to lose that beer belly, you have to ensure that you’re getting enough uninterrupted sleep because a better sleep quality helps maintain a healthy weight or aid in weight loss. Ideally, a good night’s sleep means you get 7-9 hours of sleep per night.

For More Help Losing Belly Fat

It can be hard to get rid of beer belly on your own. No matter how much you want to shed that weight and are sticking to a good diet and exercise routine, staying motivated and dedicated can be really difficult, especially if you don’t have a support system to encourage you.

Dad Body Boot Camp can be the support system you need. If you’re over the age of 40, out of shape, and see yourself struggling to lose body weight, sign up for our camp to kickstart your “dad bod”-free life!