10 Ways to Reduce Belly Fat and Lose Weight Fast !

What’s the #1 way to lose weight and get rid of unsightly belly fat? Exercise and diet, of course! If you’re looking to make a change in your life, or if you just want to kick up your weight loss plan by a few notches, here are 10 ways you can reduce belly fat and lose weight fast without compromising your health in the process. Best of all, most of these simple tips will cost you absolutely nothing!

1) Eat Plenty of Soluble Fiber

Soluble fiber, found in foods like oats, fruits, beans, peas and flaxseed meal, holds on to water inside your digestive tract. When you eat a lot of it at once (such as in a large bowl of oatmeal), you’ll stay full longer than if you ate less—and over time it can help reduce belly fat. Research shows that people who eat more soluble fiber tend to have slightly larger waists than those who don’t.

2) Avoid Foods That Contain Trans Fats

In order to reduce belly fat and lose weight, you need to avoid foods that contain trans fats. Look for foods that don’t have hydrogenated or partially hydrogenated oils in their ingredient list. These oils can increase your risk of heart disease because they raise bad cholesterol (LDL) levels in your blood. Limit your intake of fried foods and processed snacks such as chips that have partially hydrogenated oil in their ingredients lists.

3) Don’t Drink Too Much Alcohol

Drinking too much alcohol can also be problematic. Alcohol is packed with calories, typically 7 calories per gram, and while some of those calories are burned off when you drink, it’s still a waste of energy because you’re not eating anything else. The more alcohol you drink, the greater your risk for belly fat. Alcohol slows down your metabolism, so instead of burning off those excess calories, you store them as fat! Ouch! One or two drinks per day can have a small effect on your waistline (or at least not help matters), but three or more is just asking for it. Limit yourself to one or two drinks per week if you want to lose weight fast.

4) Eat a High Protein Diet

One of the best ways to reduce belly fat is through a high protein diet. High protein diets not only help you lose weight but can also help you build muscle mass, which burns more calories than fat. Aim for 40 grams of protein at each meal (that’s about 4 ounces of meat). Check out our guide on how much protein your body needs in order to gain lean muscle and lose weight. Learn More >

5) Reduce Your Stress Levels

Did you know stress can actually speed up your metabolism? That's right, stress speeds up how fast your body uses calories. Crazy! To lose weight fast and reduce belly fat, try exercising more (that will help burn off excess fat) or practicing yoga or meditation, which have been shown to reduce levels of cortisol in our bodies.

6) Don’t Eat a Lot of Sugary Foods

Sugary foods stimulate a surge of insulin, a hormone that tells your body to store fat. Insulin is a signal for your body to store fat and prevent weight loss, so avoid sugary foods as much as possible. If you’re trying to lose weight, eliminate soda from your diet completely — it has no nutritional value, but it does contain high levels of sugar.

7) Do Aerobic Exercise (Cardio)

Aerobic exercise is one of the best ways to lose weight fast — plus it's good for your heart, circulation, bones, muscles, joints and even brain function. Aerobic exercise includes running, jogging or walking at a moderate intensity for 20 minutes three times per week. If you're new to exercise or haven't done any in a while start with low-impact activities like walking or using an elliptical machine. Follow up those sessions with 20 minutes of strength training two days per week. Strength training is key for losing belly fat because it helps build lean muscle mass — which boosts your metabolism so you burn more calories throughout your day.

8) Cut Back on Carbs — Especially Refined Carbs

While there’s no such thing as a miracle diet, reducing carb intake can be an effective way to reduce belly fat. Carb-heavy diets have been linked with reduced levels of leptin, a hormone that makes you feel full. This means you can end up consuming more calories without feeling satisfied. By avoiding refined carbs, like white bread and pasta, you’ll avoid excess blood sugar spikes when your body isn’t able to process all those carbs efficiently.

9) Get Enough Sleep

Getting enough sleep is important for losing weight because it can reduce stress, a major cause of belly fat. Make sure you're getting at least seven hours of sleep every night. ... Eat Plenty of Fiber: Fiber is an essential nutrient for healthy digestion and blood sugar levels. Soluble fiber can also be helpful in reducing belly fat, so eat plenty of beans, oats, peas, fruits, carrots, pears and cruciferous veggies like broccoli. ... Reduce Stress: Stress has been shown to contribute to abdominal fat storage. The brain produces its own chemicals that lead to cravings for sweet or fatty foods when we get stressed out — which means we might end up eating more than we should if we don't take time to relax with family or friends or meditate on our own.

10) Stay Hydrated

Our bodies are made up of about 60% water, which means it's essential that we stay hydrated. Staying hydrated helps prevent constipation, heartburn, gas, headaches, dizziness and fatigue. Water is also a great way to flush out toxins from our system. Drinking at least 8 glasses of water a day will not only help you shed pounds but improve your overall health as well.