Tricks to Lose Belly Fat

Losing belly fat takes dedication to eating a healthy diet that is low in saturated fats, exercising daily and reducing your stress levels. Strength exercises that target the abdominals will help tone the stomach, but to lose the surrounding fat, you need to do cardiovascular exercise every day. Stress releases cortisol, a stress hormone that promotes the deposit of fat cells in the belly, according to Harvard Medical School. Reducing your belly fat will help you lower a notch on your belt and protect you from heart disease, diabetes and high blood pressure.

Sleep

The correct amount of sleep is necessary for proper body weight maintenance. Sleep rejuvenates every cell in the body and helps ensure proper body function. When the body is functioning properly, it is able to burn fat as fuel. Sleeping less than six hours or more than eight hours a night consistently can increase abdominal fat gain, notes the "Eureka Alert" article "Extremes in sleep duration are related to increases in abdominal fat in minority young adults." Try to average six to eight hours of sleep every night to help keep excess abdominal fat off.

Eat MUFAs

Monounsaturated fatty acids, MUFAs, are found in nuts, seeds, dark chocolate, avocados, olives and oils. These fats help prevent and reduce belly fat distribution, notes the "Journal of Diabetes Care." Eating one MUFA in a small amount with every meal is recommended to help reduce belly fat. Liz Vaccariello, author of "The Flat Belly Diet," recommends choosing between 10 almonds, 10 olives, 1/4 cup of dark chocolate, 1 tbsp. oil or 1/4 cup avocados for every meal, every day, for the best flat belly results.

Eat Often

Eating often keeps your body fueled, keeps it out of starvation mode and keeps your metabolism running high. Eating five to six small meals a day every three to four hours keeps hunger at bay and keeps you from overeating. Tosca Reno, author of the "Eat Clean Diet," recommend five to six small meals a day of fresh proteins, complex carbohydrates and essential fatty acids to keep your metabolism revved up.

Do Cardiovascular Exercise

To burn fat effectively, you need to do cardiovascular exercise, such as walking, running, dancing, group fitness or swimming. Doing cardio for 30 to 60 minutes daily will help you burn extra calories for faster results.