Individuals who have excess belly fat are at a higher risk of developing diabetes, heart disease, gallbladder disorders and metabolic syndrome. Getting down on the floor and doing hundreds of sit-ups will not help you reduce belly fat quickly, however; it is not possible to spot-burn fat. Instead, cardio exercise, resistance training and dietary changes are needed to get rid of belly fat fast.
Step 1
Increase time and intensity of your cardio exercise sessions. You can burn belly fat quickly by working out for at least 60 minutes most days of the week. Participate in moderate to vigorous forms of exercise, recommends the American Council on Exercise. Examples include running, jogging, cycling, kickboxing, step aerobics and tennis.
Step 2
Add exercises that target the core, like crunches, to your routine. Lie flat on a mat with your knees bent and your arms behind your head. Contract your abs as you lift the shoulders off of the mat. Hold and return to starting position. Start with one to two sets of 15 to 20 reps.
Step 3
Add weights to your workout sessions. You'll burn an extra 7 to 10 calories per day for each pound of lean muscle mass you add, states the American Council on Exercise. Use resistance exercise machines, such as pull-down bars, chest presses and leg curlers to work both the upper and lower body muscles three times weekly.
Step 4
Follow a low-calorie diet. Consuming fewer calories is the most effective way to get rid of belly fat fast and keep it off. To lose an average of 1 to 2 lbs. per week, cut 500 to 1,000 calories from your normal daily intake. Remove excess calories by reducing portion sizes and avoiding high-calorie soft drinks, sweets, fast food and fried meals.
Step 5
Get enough rest. Sleep for a minimum of eight hours each night. Make time to de-stress as well. Stress may cause you to stockpile extra fat in your belly, according to "Fitness" magazine. Relax with meditation, yoga or deep breathing.
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