To lose belly fat fast, Men's Fitness recommends decreasing carbohydrate intake, eating more protein, exercising frequently, eating smaller portions at mealtime, combining cardiovascular exercise with weightlifting and drinking lots of water. Keep metabolism high by eating smaller meals throughout the day rather than waiting long periods between large meals.
Most exercises designed to target belly fat, such as crunches, are ineffective, explains The Doctor Oz Show. Engaging in exercises that target the whole body is a better way to burn calories and eventually shrink the waistline. Processed foods that contain hydrogenated oils, trans fats and refined flours are known to contribute to fat growth in the midsection. Alternatively, healthy monounsaturated fats found in foods such as avocado, olive oil and nuts are recommended to improve fat loss.
It is especially difficult to lose belly fat once people reach middle age, according to The Doctor Oz Show. Despite their best efforts to improve dietary and exercise habits, people often find that belly fat remains or continues to accumulate. This is largely due to the hormonal changes that occur as the body ages. Stress and lack of sleep are commonly to blame for leptin and cortisol imbalances that directly cultivate belly fat. It is crucial to minimize this effect, as belly fat is linked to an increased risk of developing Type 2 diabetes, heart disease and bone loss.