How do I shift my beer belly?

Question

I've always been skinny - until I went to uni and developed a beer belly. I hate the damn thing. I'm quite happy with every other part of my body, but this is driving me nuts. I know that carrying too much extra weight around the middle can lead to diabetes, and as it runs in my family and I'm heading for 30, I really don't want to take that risk.

How do I get rid of it?

bmac - I walk a mile every day, and work full-time from 8am to 7.30pm which I think is a damn good excuse, actually. I see your point, but it's unfair to assume I'm a lazy slob when I'm not. Thanks for the advice though.

Many thanks for your detailed answer Jeffrey - but as I'm a woman, I'll have to leave some of it!

brandanwithana: Thanks, but just 2 minor drawbacks:

1. I'm not a 'dude',
2. I gave up drinking a while ago!!!

Other than that, you were spot on.

Sorry, that should have been 3 minor drawbacks:

3. I'd struggle gettting to Walmart from the UK.

Answer 1

You are going to have to make time for exercise, despite your aggressive work schedule. It really depends on what your life priorities are. More importantly, your nutrition plan is going to have a severe impact on the way you look and feel.

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

For exercise, it's even simpler:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 2

Stay away from high glycemic foods. Cut your simple carbohydrate intake. ( This means "white" foods-sugar, pasta. rice, white bread, alcohol, etc. ) Also, get a book listing the glycemic numbers of foods. This will tell you how much sugar is in a food. You would be surprised where some foods fall ( e.g. Rye bread is considered high - sour dough is lower though). Also make sure you are getting lots of fiber (whole grains, veggies, you can even take phsyllium husks), a good multi vitamin ( Nature's way has everything you need) and omega 3 and 6 (fresh water fish or a vitamin- Fisoil is a good brand ) and drink enough water ( at least 8-10 glasses) Make sure you are getting enough sleep. This also has an effect on weight.( not to mention giving you the energy you need to move with purpose, and make conscious food choices the next day) Lastly, exercise. You need to start moving. Runner's world has a good beginner program starting with being able to walk 20 min quickly and taking you slowly all the way up to running a marathon. It's spring - a great time to start. Try to park a little farther from work so you have to walk an extra few min. Take the stairs, take a 10 min walk at lunch after you eat. Go for a swim. Don't forget a little strength training. Twice a week. Start small and build. Once you've built up your health a little then try something new. Indoor climbing, Tennis, Hockey, Kickboxing. If your shy, take a few private lessons until you are confident in joining a group. And don't forget ...you're not going to be "good" every day. If you slip, don't beat yourself up over it, just move on and get back with the program!

Answer 3

Good question. Unfortunately there is not a simple answer to your question. To get rid of your beer belly there are several things you will need to do.

First of all stop drinking as much beer. I won't tell you to stop drinking it altogether because depriving yourself of a refreshing beverage once in a while can lead to you binging and consuming a 6 pack all at once. If you've had a long day for instance, kick back and open up a beer. One beer has actually been shown to have some health benefits in several studies.

But remember not to binge. Alcohol has many negative effects on your body. First of all it slows the production of testostrone, which is essential for building and maintaining muscle. Alcohol promotes the body to produce more of a hormone called cortisol (especially when you stay up late drinking on the weekend for instance). Cortisol is a hormone that sends signals to the brain to start storing fat. Finally alcohol is absorbed by the body instantly upon consumption. This is important to know because if you had just finished a workout, your body will stop repairing and rebuilding your damaged and fatigued muscles so it can deal with the alcohol. So if you consider that it takes the body approx. 1-1 1/2 hours to get rid of a single drink, you can see that 6 beers would halt your bodies muscle building process several hours.

The second thing that you will have to do is consistent exercise. For men the first place fat is stored is in the belly, and unfortunately it's the last place it comes off. This is likely why you are satisfied with other areas of your body. I recommend taking a body fat test either at your doctors office, or see if you can measure it at your local gym. In order to see those abs from your peak years, you have to drop below 10% body fat. This will take a lot of hard work, ideally you should combine weight lifting and cardio to burn fat the quickest.

Finally let me stress to you that this will be a process, not a miracle. As we age our metabolism begins to slow making fat burning harder and harder. If you were used to losing 2 pounds a week in your early 20's, don't expect the same results now. Nothing in life comes easy so just keep at it and you will see those abs again!

Answer 4

Tons of cardio. The elliptical traider, track, basketball, raquetball, whatever you like. Just keep your heart rate up for about an hour a day for a while.

Answer 5

The quickest way to get rid of a beer belly is to eat SO much food that the REST of you becomes fat, and the beer belly disappears into the general blubber of your body.

Answer 6

Stop drinking to begin with. That will definitely help. Then eat right and drink lots of WATER. Get out and exercise. You have no excuse---spring is here.

Answer 7

Dude. Go to Wal-Mart and purchase a new shifter knob if you want to shift your beer gut so bad.

Oh,
P.S.
Don't drink so much beer.
True Story.

Answer 8

you need to drink more buddy , it is a lie about a beer belly if you drink to excess , and vomit it all out , this is also go for weight loss , but when you start falling into the cracks in the footpath , might pay you to drink less then

Answer 9

Although to me it is the worst exercise, do them crunches!!!!!!! I am in the same boat you're in!!