How to Get Rid of a Beer Belly: What Science Really Says

We’ve all heard the term ‘beer belly,’ and probably have witnessed someone blaming their weight gain on beer.

But is beer really the main reason behind that stubborn belly fat, or is there more to it than meets the eye? And finally, if you have decided to part ways with your protruding belly, what steps can you take?

What is a beer belly?

Let’s start with the basics: while beer itself will not make you gain weight, it does make weight gain more likely.

Mindless overconsumption is the root cause of beer belly.

Liquid calories are some of the sneakiest ways we exceed caloric intake throughout the day.

While beer typically does not contain sugars, often so feared when it comes to weight gain, it does contain carbs (around 3.6 grams per 100 grams, depending on the type). And, of course, beer contains alcohol, which, like carbohydrates, contributes to the overall caloric intake: providing 7 calories for every gram of alcohol.

One serving (355 ml) of beer usually provides around 156 calories.

Besides beer, alcohol seems to increase the appetite; thus, a night out can easily lead to excessive eating, not just drinking. Combine it with fatty snacks often paired with beer (think of peanuts or fried food), and you are probably consuming way more calories than you assume.

But the story does not end here yet. Drinking changes the way the metabolism works.

Because alcohol is a toxin, the human body is adapted to try to clear it out first thing, explains Willie Talbert, MD, who is board-certified in internal medicine. “More calories are then stored as fat and, unfortunately, that storage is often in the abdomen. This is why many people might see weight gain around their abdomen in particular when drinking lots of alcohol,” he says.

However, genetics also plays a role in brewing a beer belly. Some people tend to store more fat in the belly area, making it protrude first with any weight gain, not just caused by careless nights out.

Ultimately, a beer belly isn’t about beer alone. It is about the overall balance of calories consumed versus calories burned, but frequent bar outings can make it extremely hard to stay on the caloric budget.

How to get rid of the beer belly

Unfortunately, you can’t spot reduce fat.

“This means that if you want to lose weight around your stomach, you need to be thinking holistically. As total body fat drops, abdominal fat will also drop. The area of fat that shrinks the fastest will vary depending on your genetics, hormones, sleep, and overall habits,” says Dr. Talbert.

Short bursts of strict dieting or intense exercise won’t undo weight gain caused by months or even years of overconsumption. Instead, focus on steady, sustainable habits.

To actually start losing weight, you will need to create a caloric deficit, either by reducing the caloric intake or increasing it through physical activity.

You can focus on any of these things to get started:

• Regular movement, for instance, strength training and cardio
• A diet rich in protein and fiber
• Whole foods instead of ultra-processed options
• Being more mindful of your drinking habits
• Prioritizing sleep and stress management

While calorie counting is not the only way to lose fat, it is one of the most widely used. It is generally recommended to have a deficit of around 500 to 750 calories per day.

Is beer belly dangerous?

You might also have heard that fat around your belly is especially dangerous, much more so than in other areas. What does that mean?

The fat stored in the human body is often described as either visceral or subcutaneous fat.

Subcutaneous fat is the type you can pinch. It sits just under your skin, and it’s generally less harmful to your health. Visceral fat, on the other hand, is the sneaky kind that accumulates deeper in your body, surrounding your organs like your liver, intestines, and pancreas.

“The reason why it's considered harmful is because it is associated with an increased risk of diseases such as heart disease, type 2 diabetes, and stroke,” explains Dr. Talbert.

If you are wondering how much of this dangerous fat you have, the answer is rather tricky. Unfortunately, you can’t exactly poke your stomach to find out, as visceral fat doesn’t ‘squish’ like the subcutaneous layer.

A waist measurement over 40 inches (102 cm) for men or 35 inches (88 cm) for women, or a higher waist-to-hip ratio, can indicate excess visceral fat. For more precise measurements, imaging tests like CT or DEXA can be used.

Final thoughts

The beer belly might have a funny name, but it’s a common frustration for many. While it’s easy to point the finger at beer, it’s often a mix of things like extra calories, inactivity, and even genetics.

While you can’t spot target fat, reducing overall body fat will make a difference in the belly as well. This can be done by achieving a sustainable caloric deficit through balanced nutrition and regular movement. So, while there’s no quick fix, a steady, sustainable approach will always pay off.