How to get rid of a beer belly

With almost the same amount of calories as pure fat,¹ drinking alcohol can mean you put on weight.² And if you’re putting on weight overall, it could show as a ‘beer belly’.

But does drinking alcohol make you more likely to put on weight around your middle, how dangerous is it, and how can you shift it? Read on to find out more.

What is a beer belly?

Regularly drinking more than the UK Chief Medical Officers’ (CMO) low risk drinking guidelines of no more than 14 units a week,³ can have a noticeable impact on your waistline.⁴ This can sometimes be described as a ‘beer belly’ – fat around the stomach, giving the belly a round or bloated appearance.

With around seven calories per gram, alcohol contains almost as many calories as pure fat.⁵ In addition, many alcoholic drinks are also high in sugar meaning you could be consuming lots of ‘empty calories', which could lead to weight gain including a beer belly - and put your long-term health at risk.⁶

What causes a beer belly?

Despite the name, the main cause of a beer belly is the high calorie content in alcohol, rather than beer in particular, or any other specific type of drink.⁷

Consuming extra calories through drinking can lead to weight gain including around your middle.^8,9

A typical pint of lager, stout or ale contains 180 calories, almost equivalent to a cheeseburger. Two large glasses of red wine are almost 20% of a man’s daily recommended intake of 2,500 calories, or almost 25% of a woman’s (2,000 calories).¹⁰

Can men and women get a beer belly?

While the calories in alcohol mean they can be fattening for both men and women, including around the belly, it’s true that beer bellies are more typical for men.¹¹

That’s because of differences in metabolism between men and women, which mean men typically put on more weight around their middle.¹² Weight gain from any cause, including drinking, can also lead to weight gain elsewhere in men, sometimes causing the breasts to get bigger – this is often referred to as ‘man boobs’.

Studies have shown that chronic alcohol consumption by men could cause gynecomastia – a condition that causes breast tissue to grow.¹³

Hormonal changes for post-menopausal women can make it more likely they gain weight around the tummy area too.¹⁴

Can a beer belly harm your health?

Fat around the middle of your body is believed to be especially harmful, where it is laid down directly on and around the organs inside the abdomen (belly), including the liver. Over and above the risks associated with obesity, this specific type of ‘central obesity’ increases your risk of developing heart disease, type 2 diabetes, stroke, and some cancers.¹⁵

How to get rid of a beer belly

Getting rid of a beer belly takes time, consistency, and a few lifestyle changes – but the good news is, even small steps can make a big difference to your health and how you feel.

If you’re overweight or obese, the NHS recommends eating a healthy reduced-calorie diet and exercising regularly.¹⁶

Burning off the 180 calories in a typical-strength pint of lager would take an average person 18 minutes of energetic exercise, such as running. A medium glass of wine, about 160 calories, would take about 16 minutes of running.¹⁷

If you're not sure how your alcoholic drinks add up, use our Unit and Calorie Calculator below.

Cut back on alcohol

Alcohol is high in ‘empty calories’, and it can also lower your willpower around food.¹⁸ Reducing how much and how often you drink is a great first step.

Drinking less could help you make healthier choices for your food too. That’s because drinking affects your appetite in several different ways,¹⁹ as well as making you less inhibited and therefore less likely to make healthy choices.²⁰

And when it comes to the calories from alcohol, there are a few simple things you can do to reduce your intake:

Move your body regularly

You don’t need to go to the gym every day, just find ways to move more. Brisk walks, cycling, swimming, or taking the stairs instead of the elevator all count. Aim for around 150 minutes of moderate activity a week to help burn calories and reduce belly fat.

Watch your portion sizes

It’s easy to eat more than your body needs, especially when you’re drinking. Keep an eye on your portion sizes and try to avoid mindless snacking or late-night takeaways that often come with drinking. Eating slowly and paying attention to hunger cues can help you stay in control.

Eat healthier

Try to eat more whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains, as opposed to processed foods These foods can be more filling and better for your overall health than highly processed snacks and sugary drinks.

Get enough sleep

Poor sleep can affect your hormones and make it harder to manage weight.²⁵ Aim for seven to nine hours of quality sleep each night. You'll be more likely to make healthier choices and less likely to reach for alcohol or comfort food because you're tired.

Manage stress in healthier ways

Stress can trigger you to eat more and drink more alcohol.²⁶ Finding better ways to cope – like exercising, talking to someone, meditating, or journaling – can reduce your reliance on alcohol and help with long-term weight loss.

How long will it take for my beer belly to go away?

There’s no one-size-fits-all answer to get rid of your beer belly; it depends on things like:

• How much weight you want to lose
• How active you are
• Your eating and drinking habits
• How consistent you are with changes

If you start cutting back on alcohol, eating balanced meals, and getting regular exercise, you might begin to notice changes within a few weeks. Clothes may start to feel looser, energy levels can improve, and your stomach may start to look flatter.

You can’t specifically lose weight around your stomach and losing a ‘beer belly’ completely can take a few months – or longer – depending on your starting point and your body type. The key is to stay patient and focus on steady, sustainable progress. Quick fixes rarely work in the long run, but small changes that become habits can lead to lasting results.