4 Tips to Bust Your Beer Belly!

Hi Davey Wavey,

I was on your website because my dad has been trying to get fit and I thought your website would be great for him! The biggest issue he has is a beer belly. How can he get rid of it?


Hey Samantha,

Thanks for the email and for spreading word about Davey Wavey Fitness!

First things first, the term “beer belly” is a bit of a misnomer. The real issue isn’t necessarily beer so much as it is calories. Weight gain occurs when you consume more calories than you burn – and in men, those extra calories are most often stored as belly fat. It’s the first place we men gain the weight, and often the last place we lose it.

Moreover, the so called beer belly is thought to increase the likelihood of diabetes, high blood pressure and sleep apnea. In other words, there’s plenty of good reasons for you dad to drop the gut.

Unfortunately, you can’t target weight loss in just one area. We can’t target just the belly; instead, we can incorporate general weight loss tips that will help your dad release his extra weight, wherever it may be.

    1. Eat smarter. Sure, beer has empty calories. But so do many of the other unhealthy foods we eat. Eating smarter means shifting from fried, processed and/or sugary foods to things like nuts, berries, lean meats, fruits and veggies. High fiber foods, in particular, will help your dad feel full. But fear not – it doesn’t mean that your dad needs to be put on a dramatic diet. Even making small dietary changes add up over time. My dad, for example, replaced his nightly snack of ice cream with a handful of peanuts. He lost 10 pounds in a few month’s time. Eating smarter will help reduce the number of calories your dad takes in.
    2. Exercise. Hitting the gym – or practicing with a workout video – will help your father increase the number of calories he burns. And again, it doesn’t mean he needs to hit the gym each and every day. I’d recommend starting out with 2 – 3 days for 30 – 45 minutes each, and possibly slowly moving up from there. I’d advise that he splits his time evenly between both cardio and strength training, as each have tremendous weight loss benefits.
    3. Get active! It’s important to keep moving. Maybe your dad can incorporate nightly walks or weekend hikes into his schedule. Or maybe there is a sports league he can join. My dad, for example, plays volleyball on Monday nights through our town’s recreation department.
    4. Visit a nutritionist. Or, a physician. Sometimes we need a little extra motivation to get us on the right track. Visiting a physician and getting a check-up can be a real wake-up call, especially if elevated blood pressure or other signs of heart disease are present. And consulting with a nutritionist can be a great way to build a meal plan that works for your dad, his habits and preferences. It’s definitely a worthwhile investment; it will yield huge returns in the quality (and possibility longevity) of your father’s life.

      Samantha, good luck with your father! You can certainly give him a little kick in the butt – but ultimately it is he who must take control of his life. You can’t run on the treadmill for him – but you can help steer him in the right direction. And it sounds like you’re doing just that. Kudos!


      About Davey Wavey

      Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


      1. Thank you so much for posting this! I am 27 years old, gay and overweight. I have been doing exactly what your Dad has done over the last 6 weeks and can see myself losing weight everywhere but my gut…thanks to your post I can keep going! Knowing that persistence, exercise and correct eating habits will eventually get me there.

      2. I know you can’t target an area to loose fat (doing butt exercises won’t get rid of “secretarial spread” for instance) but wouldn’t doing abdominal exercises help strengthen the abdominal wall and muscles to help flatten the stomach? Isn’t part of the reason a belly pooches out, especially when it’s burdened with so much fat, simply because it’s so relaxed? It’s the tummy equivalent to slumping your shoulders forward, right? So, while crunches won’t necessarily shrink your stomach (at least not any more than any other exercise would) it can give one the appearance of a flatter stomach through greater muscle strength in that area.

        Am I totally off base with this? Did I just dream it all up?

        Well, regardless of whether I’m right or wrong, any good workout routine will have components that target each muscle group, abs included.

      3. Even in the context of your blog post, I find this photo disturbing and offensive.

      4. thats great davey, i love your advice.

        i do a lot of walking an power-walking, how do i decrease my calf muscles and reduce the stubborn fat from when i lost 1stone [i think its about 10lbs].

        any advice on that.

        Thanks Jay xxx

      5. christopher says:

        losing the gut-the overall weight loss and plan can only do it.

      6. Thanks of posting this tips cause it is very applicable. I really need this one.

      7. I wish to have it too and I hope this will be very effective. I really want to have a good looking body.

      8. I have fun with, result in I found just what I used to be having
        a look for. You’ve ended my four day long hunt!

        God Bless you man. Have a great day. Bye

      9. Hey, The best success that I have ever had was with Red hot slim (i found it on google) Without a doubt the most incredible diet that I have ever tried.