How To Lose Belly Fat Really Fast & Naturally

Losing belly fat is a consequence of losing weight and body fat all over. Unfortunately, there is no way to target your fat loss to a specific area. However, with the correct diet and exercise, you should be able to lose fat from all over your body, quickly and naturally.

Step 1

Eat less and exercise more. According to the U.S. government's Weight Control Information Network, the secret to weight loss is to burn more calories throughout the day through exercise or other everyday activities than you consume through food and drink. You need to have a calorie deficit of 3,500 calories to burn a single pound of fat, so you need to reduce your calorie intake as you increase your exercise for the fastest results.

Step 2

Eat less. The American Dietetic Association has a number of tips on how to eat less. It recommends eating between four and six smaller meals every day, to keep yourself from getting hungry and then eating too much in one sitting. You can also reduce your hunger levels by drinking more water, especially in place of juice, soda or alcohol, as well as by eating slower, or by eating smaller portions.

Step 3

Eat the right food. Cut out processed foods, especially fatty or fried foods as these are high in calories, as well as simple carbohydrates such as sugar, white bread, white rice or white pasta, which are high in calories and easily digested in the body, leading to excess energy in the body which is readily converted into fat if not used immediately. The Harvard School of Public Health recommends eating a balanced diet consisting of lean protein and complex carbohydrates such as fruit and vegetables.

Step 4

Exercise more. Even though studies performed by Louisiana State University show that the overall amount of calories lost through exercise is less than the amount you can cut out through correcting your diet, you can accelerate your weight loss by exercising as well as dieting. In addition to doing workouts, increase your calories burned throughout the day by walking more, taking the stairs instead of the escalator or anything else that gets you active throughout the day.

Step 5

Add exercise to your routine. According to sports coach Brian Mac, your body is most efficient at burning fat when doing moderate exercise such as jogging for extended periods of time. However, you can burn a lot of calories in a short space of time by doing high-intensity exercise such as sprinting or circuit training, which burns more calories overall and will also raise your metabolism for several hours, leading you to burn more calories afterward as your body recovers, a factor conditioning coach John Berardi calls afterburn.

Tips and Warnings

The hardest part about weight loss is motivation. If you find it hard to stick to your diet or to do the exercise that you need to do, then you need to remember your goal. Have a support group, or tell your friends that you are trying to lose weight to give yourself accountability.