If you are anything like me, over the last several years you’ve probably put on a few pounds here and there. The problem is that extra weight usually finds its way to your waistband and begins to block the view of your shoes. It’s called the “Beer Belly”. A simple term but how do we get rid of it?
The trick, in my view, is relatively straightforward but sometimes that simplicity gets lost in the mass of information about weight loss and exercising that we’re flooded with every day. There’s a bunch of literature, books, DVD’s giving you all the “easy” fixes to miraculously get rid of the beer belly while sitting on the couch sucking down the third bowl of ice-cream. There are some wonderful weight loss programs out there that will shed pounds in a hurry. However, I’ve learnt that if you want to lose belly fat, you need to bring two qualities to the starting line. Dedication and good ‘ole hard work! If you’re reading this and you say to yourself “I’ve heard all this crap before”. That’s great. Read it again, because if you’re here on my blog, you obviously didn’t listen clearly the first time.
1. Stop drinking beer
This should be obvious but it needs to be said. Beer is full of calories (about 150 per bottle) so 3-4 of these babies will shoot up any gains you might have in other areas. If you’re a regular consumer, halve the intake and drop to lite beer (only 100 calories).
2. Work those ABS
No amount of dieting will get rid of the gut fat unless you work the abdominal muscles. The reason the beer belly got there in the first place is because muscle tissue has declined towards middle-age and so the calorie usage has dropped. If you have a desk job, tighten the muscles to see how long you can hold them. Do that 10 times a day every morning and repeat every afternoon.
3. Eat little and often
Replace those big evening meals and lunchtime fast food specials with 5-6 smaller meals per day. The Nutrisystem diet program has used this principle for years and made millions out of it. No more McDonald’s, Burger King, Steak n Shake etc. If you must eat out, grab a Subway sandwich.
4. Regular cardiovascular exercise
Try to establish a workout plan that involves exercise that gets the heart racing. Walking is fine to start with but the body adjusts the metabolism to compensate after a while so you have to increase the level of fat burning. A minimum of 30 minutes to start with and then step it up to no more than 60 minutes. Try to join a gym as this will force you into a routine.
5. Cut down on the sugar
Sugar is one of the body’s biggest enemies when it comes to weight gain. Processed foods such as hot dogs, cookies, hamburgers, and pretty much anything associated with chocolate should be reduced dramatically.
Be sure to check with your doctor before starting any diet or exercise program.
If you keep to this regimen, you will see progress but because of our age, it will be slow. The trick is stamina for the long haul. Many of us just accept that we are what we are and don’t think we can lose weight now that we’re a little older. That’s a crock.
Let’s get to it, people! There’s a beer belly out there to get rid of!