How to Lose Your Beer Belly (3 Habit Hacks)

If you’re a man who’s over 30, your chances of having a beer belly are high.

In fact, 60% of all men in the UK are classified as overweight.

Most of us consume more calories than we burn and that excess goes straight to our stomachs. So even if you don’t drink beer, you can still get a beer belly.

How to Lose a Beer Belly

I’d like to share 3 hacks which will help you get rid of your beer belly, plus how you can add 2 hours of easy exercise each week without even thinking about it.

Here’s what I’ll cover…

  1. Make your commute count
  2. Upgrade your beer
  3. Lift weights at lunch

Here’s a handy video I made covering everything

Or you can read on for the full post and more details

But before we get started…

Let me say that this is not a quick fix solution. They don’t work.

Your beer belly has probably taken quite a lot of time and effort to build, so it will take some time and effort to get rid of, too.

OK let’s get stuck in…

Cycling time to work

Small daily habits make a big difference.

Hack #1 – Make Your Commute Count

Exercising doesn’t mean you have to hit the gym. Small changes can have a big impact. For example, recently I started cycling 3km to work each day.

Over the course of a week I accumulated almost 3 hours of additional exercise. There were a few extra trips in there but even if it was 2 hours that’s like doing 2 gym sessions without even thinking about it.

Modifying your daily routine to include some activity will help a lot. I guarantee it.

How can you do it?

  • Write down exactly what you do each day to get to work and back
  • Think about what options you have for being more active

  • Can you walk, cycle or run part of your journey?

Here’s an example…

Let’s say you take the jubilee line from Stratford to Canary Wharf station. You could easily take a Santander bike (Boris bike) instead.

It’s just £90 for the year, no maintenance costs or worrying about security.

That’s just one example, you could also get off a stop or two earlier and walk in if you don’t like the idea of cycling in London.

Exercising doesn’t have to be going 100% all out, it can just be getting more active. Even if you did it just 1 way each day, that would add up to 2 or more hours a week.

Hack #2 – Switch Your Beers

There are actually two ideas here:

  1. Change from pints of beer to bottles
  2. Change from pints/bottles to vodka, soda or gin and slimline tonic

The best one is to not drink as much, but I know that’s not possible for some of you who have to drink with clients for work.

Drinking Beers with Friends

Change you pint to a bottle or vodka soda

How can you do it?

If you’re able to switch to bottles first, and you drink the same number of rounds, you will already be drinking less.

Top Tip: Go for the lowest alcohol % beer, so usually a session ale, and it will have fewer calories.

To super charge your results…

If you can switch to vodka, soda lime then you will be saving a lot of calories per drink. As a bonus, you can even have just a soda water with lime and no alcohol without anyone knowing.

When it’s your round, do that and you’ll save money as well as calories. Bonus!

Hack #3 – Lift Weights at Lunch

Just a 20 minute weight lifting session will make a big difference if done 3-4 x a week. You could say that Monday to Thursday you will hit the gym for just 20 minutes.

I say lift weights because it means you won’t get sweaty so you may not need to shower after if you were tight on time.

Man Lifting Weights

Lifting weights for just 20 minutes helps a lot

Lifting weights will build muscle and burn calories for many hours after you have finished training. It also boosts testosterone, which will make you feel good and strong.

In my opinion, and the opinion of many others, weight lifting is the best way to burn belly fat while getting more muscular and stronger at the same time.

To Summarise

There were 3 hacks you can use to get rid of your beer belly:

  1. Make your commute count
  2. Switch your beers
  3. Lift weights at lunch

Which one do you think you could try out this week?

I have also created some free guides you can take advantage of, from a 7 day example meal plan to info-graphics helping you create your own nutritious and delicious meals in minutes.