How Drinking Water Will Help You Lose Stomach Fat

So when it comes to losing stomach fat there’s only one drink that should be in your arsenal. That drink is water. Sure you have heard how healthy water is but did you know that not drinking enough water will actually increase your stomach fat? Let’s see how water will help us keep the pounds off our belly.

One thing water does for us is keep us feeling full. Sometimes when we think we’re hungry we’re really just thirsty. Water also transports necessary nutrients to your muscles, it’s used to help digest food, and it keeps your metabolism revving. Lack of water means a slower metabolism which leads to packing on fat right around your stomach. Since water makes you feel more full, drinking some water before having a meal has been shown to help you consume less calories than without a glass of water.

Drinking eight glasses a day has been recommended for a very long time. Personally I like to aim for a gallon of water a day. You can find a happy medium in between 8 glasses a day or one gallon. If you’re having trouble downing water at all a nice way to give it some flavor is with a lime or lemon. Stay away from artificial sweeteners to give waters a better taste.

Lots of calories come from drinks or sodas so switching those to water is a simple way to cut your calorie intake. If you switch out your soda‘s and juices for just water the results will speak for themselves. It’s that simple.

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Unusual Tips to Lose Stomach Fat & Get Flat Abs

Food and Drinks that Boost Metabolism

• The antioxidants in green tea have been found to reduce amounts of the body's fat absorption while stimulating metabolism. Drinking green tea every day can boost your metabolism. Chocolate also has metabolism-boosting antioxidants. Sprinkle cinnamon on your food whenever you have the opportunity, since it's been found to reduce blood glucose. If you like spicy foods, you're in luck. Eating hot peppers, as well as the spice turmeric, boosts your metabolism, and the spiciness can cause you to eat more slowly, helping you control how much you eat.

Eat to Curb Hunger

• Replace starchy carbohydrates with foods high in fiber because they make you feel fuller with fewer calories. High-fiber foods also take longer to digest and burn more calories in the digestion process. Try replacing your usual breakfast cereal with bran. Snack on cucumbers and celery. They're filling, hydrating and extremely low in calories. Also, choose legumes over meat as your meal's protein if you want to lower your cholesterol and lose weight. Legumes make you feel more full because they're high in fiber, and their effect on regulating your blood sugar helps you curb hunger for a longer period.

Exercise in Intervals

• You can't spot-reduce or do an exercise to reduce stomach fat alone; you have to lose fat all over to lose inches off your waist. If you're looking for the most effective, time-saving exercise for fat loss, include bursts of high-intensity intervals in your cardio exercise activity, such as running or cycling. You'll burn more calories and release more fat-burning hormones, according to physiologist Jason Talanian, PhD. Also, you'll have a longer "after-burn" period by including high-intensity intervals that really challenge your muscles, so you benefit from a metabolism boost hours after your workout.

Do Ab Exercises that Recruit More Muscle

• Ab exercises strengthen your abs so flat muscles grow beneath the stomach fat as you lose it. The Pilates roll-up is 30 percent more effective than crunches in giving you a six-pack since it's a wider motion range. The abdominal hold is also a more effective exercise in training your abs because it uses your lower body rather than your upper body as resistance, causing you to recruit your lower abs as well as your upper abs and giving you more weight resistance to challenge your muscles. To do it, sit on a chair with your hands on the edge, fingers facing forward. Pull in your abs and lift your body off the chair so your feet are 3 inches above the floor. Hold as long as you can and repeat. By working your arms and legs as well, this exercise burns more fat than the typical ab exercise.

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Eating Tips & Exercises to Get Rid of Stomach Fat

Excess abdominal fat places you at an increased risk for major health issues, including type 2 diabetes and heart disease. Even if you're at a normal weight overall, carrying that excess fat around your weight elevates the risk, so taking measures to lose belly fat can give your health -- and your self-esteem -- a big boost. Although genetics determine where your body stores fat, and there's no way to spot reduce, there are still some things you can do to get rid of belly fat and prevent it from returning.

Reduce Caloric Intake

• You must create a caloric deficit to lose fat. Each pound is equal to 3,500 calories, which means you have to burn 3,500 more calories than you consume to lose 1 pound of fat. If you place yourself in a daily deficit of 500 to 1,000 calories, you can lose 1 to 2 pounds per week. Calculate your basal metabolic rate and then factor in your activities and exercises to determine how many calories you need to consume each day to break even. From there, reduce your intake to create your desired deficit. Remember, your body will lose fat from the places it wants in the order it wants to. If your stomach was the first place you put on extra fat, it will probably be the last place you lose it from. Don't let this be disheartening, though. Just understand you may have to work a little harder for a little longer to shed the fat around your waist.

Avoid Foods That Trigger Abdominal Fat Storage

• While genetics largely determine where your body stores fat, you can minimize the likelihood of gaining belly fat by avoiding foods known to trigger storage around your midsection. A 2010 study in "Nutrition Research" found that consumption of foods that are high on the glycemic index, such as those containing white sugars and flours, can cause the storage of abdominal fat. Researchers at the University of Buffalo found that alcohol consumption can also lead to belly fat accumulation. Their findings, published in the 2003 issue of the "Journal of Nutrition," revealed that wine drinkers had the least belly fat, while liquor drinkers had the most. The degree of participants' belly fat correlated with the amount of alcohol they regularly consumed.

Exercise Daily

• Regular exercise will help your body burn and keep off excess belly fat. The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity cardiovascular exercise each week. It doesn't matter how you break it down to squeeze cardio into your schedule, as long as you do it. If you're only able to exercise in 15-minute blocks, that's fine -- just do 10 blocks throughout the week. Resistance training will increase lean muscle mass and fire up your metabolism. This makes it easier for your body to burn fat and harder to gain it. ACSM suggests that adults train with weights two to three days each week, using a variety of equipment.

Keep Your Cortisol in Check

• The stress hormone, cortisol, has been strongly linked to abdominal fat. In a 2008 study in "Endocrinology and Metabolism," researchers found a strong correlation between the cortisol levels of overweight girls and excessive abdominal fat. Similarly, a 2011 study published in "Obesity" examined how stress affected cortisol levels and visceral fat in Hispanic girls. Participants who had high levels of school-related stress also had high levels of cortisol and abdominal fat. Proper diet, exercise and meditation are all effective ways to reduce cortisol.

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How Does Getting More Sleep Help You Lose Stomach Fat?

Your training routine and diet are in check, but that stubborn stomach fat just won't budge. It would appear that you're doing everything right, but you could be missing one final component of the fat loss equation -- sleep. While you might not immediately think so, sleep plays a big role in how successful you are in beating the bulge, and getting more of it could lead to faster progress.

Hunger

• When you miss out on sleep, you eat more. If you're feeling tired and your biorhythms are out of sync, you have higher levels of the hormone ghrelin, writes trainer Jennifer Cohen of No Gym Required on the "Forbes" magazine website. Increased ghrelin production makes you crave sugar and junk foods, which aren't good for your waistline.

Cortisol

• Cortisol is another hormone, often known as the stress hormone. You do need some cortisol for regulating your metabolism, blood pressure and immune system, but too much can be detrimental. When you lack sleep, your body produces more cortisol than when you're well rested. Cortisol can directly affect fat gain, particularly around your stomach area, according to Christine Maglione-Garves and Dr. Len Kravitz of the University of New Mexico. Deep abdominal fat has four times more cortisol receptors than subcutaneous fat just below the skin, meaning that a high cortisol level could make you gain belly fat.
• Fat Loss vs. Weight Loss

• Calories aren't the only important factor in losing stomach fat. A study published in a 2010 edition of the "Annals of Internal Medicine" showed that sleep deprivation affects the amount of fat you lose. Participants were placed on a restricted calorie diet and allowed either seven and a half or eight and a half hours of sleep. Weight loss was similar between both groups, but the group sleeping more had a much higher percentage of fat loss, while the sleep-deprived group lost more fat-free mass. If you want to lose fat and preserve muscle, sleeping more is the answer.

Considerations

• While getting more sleep probably won't have much of a direct impact on stomach fat in particular, bar the cortisol connection, sleeping more could help you lose more total fat both directly and indirectly. Getting a few extra hours in bed each week can also give you more energy, resulting in higher motivation levels and an increased enthusiasm for training, meaning you'll work harder in the gym and burn more calories.

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How to Burn Stomach Fat at Home

Having fat in the stomach area increases your risk for a stroke, high blood pressure, diabetes, heart disease and certain types of cancer. Uncontrollable food cravings and stress are common causes of stomach fat. Doing numerous crunches and situps will build muscle, but it is not going to get rid of that fat layer. The only way to burn stomach fat is by eating a proper diet and incorporating exercise into your lifestyle. There is no such thing as "spot-reduction" or losing fat from just one area of the body, so to lose stomach fat, you will have to reduce the fat all over your body.

Step 1:

Eat five to six small, nutritious meals per day. By eating every three hours, you force your metabolism to keep working and you are less likely to crave result-sabotaging foods. Thirty percent of the calories you consume throughout the day should come from protein, 25 percent should come from healthy fats, and 45 percent should come from carbohydrates. Good choices include fiber-rich and whole grain products, lean protein and unsaturated fats. Substitute unhealthy fats with healthy fats such as avocados, nuts and olive oil.

Step 2:

Perform interval training three or four days of the week. Instead of doing long periods of cardiovascular exercise at the same intensity, you can do 20 minutes of interval training. Interval training burns fat faster and builds up your endurance and strength. Jog for three minutes at low intensity before accelerating to high intensity for one minute. Go back and forth, from low to high intensity, until you complete 20 minutes. Interval training can also be done on the elliptical machine, stationary bike or stair-climber.

Step 3:

Do compound weight lifting exercises for maximum muscle mass increase. Muscles keep on burning fat even when you are at rest, so the more muscle you have, the more fat you can burn. Compound exercises target multiple muscles at the same time. Do exercises such as bench presses, overhead presses, barbell squats and deadlifts. Workout all muscles of the body, but divide them over your workout days so each muscle group gets enough recovery time. For instance, workout arms and shoulder on Mondays, legs and chest on Tuesdays and back and abs on Fridays.

Step 4:

Target abdominal muscles with exercises such as crunches, situps and side-bends which will tone the stomach. Once the fat layer has melted off your stomach, these muscles will be on display.

Step 5:

Reduce stress in your life. An increase in stress levels triggers the stress hormone cortisol, which has been associated with fat in the stomach area. Good ways to reduce stress can include meditation, breathing deeply and delegating tasks at work.

Step 6:

Get eight hours of sleep per day. While you sleep your body restores itself and provides you with energy for your next workout.

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How to Lose Stomach Fat Fast at Home

One of the biggest myths surrounding weight loss and body fat is that exercise can be targeted to remove fat from specific parts of the body. In order for fat to be removed from a specific part of the body, such as the belly, the body needs to have used other lower priority fat stores first. This means that weight loss needs to be achieved over the entire body rather than just a single area. For those looking for safe and effective weight loss from home, calculating daily calorie needs and making changes in diet can be very effective.

Tips For You

1. Calculate your BMI, or body mass index, which is a general indication of your body fat level. Understanding your BMI is the first step to losing weight. Multiply your weight in pounds by 703 and then divide that by your height in inches squared. For example, if you are 5-foot-9 (69 inches tall) and weight 170 pounds, you would calculate 170 x 703, divided by 4761 (which is 69 inches squared). The resulting BMI is 25.1. Typically, a healthy BMI falls between 18.5 and 24.9. Use this number to help set a realistic goal that brings your BMI into the healthy range.
2. Calculate your BMR, or basal metabolic rate. This number represents the caloric energy needed by your body while at rest. The BMR formula varies slightly between men and women. To find the BMR for men, use 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). For women the formula is 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
3. Adjust your BMR for your lifestyle. If you are sedentary, have very little or no exercise each day, then multiply your BMR by 1.2. For those who are lightly active, multiply by 1.375, for moderate activity use 1.55, for very active people use 1.725 and those who are extremely active multiply the BMR by 1.9. The resulting number is an approximation of your daily caloric needs.
4. Calculate the required calorie deficit required to stimulate weight loss. By consuming fewer calories each day, the body will be forced to use energy from fat stores, stimulating weight loss. For every accumulated deficit of 3,500 calories, your body will lose roughly a pound of fat. So if you eliminate 500 calories a day from your diet, you'll be on track to lose a pound a week.
5. Eliminate empty calories from your diet. Empty calories are food items that contain calories but have little or no actual nutritional value. Reduce or eliminate empty calories obtained from snacking on candy bars, junk food and soft drinks.
6. Eliminate overeating. It takes about 30 minutes for your brain to receive the signal that your stomach is full. If you eat too quickly, you'll consume more food than the body needs, leading to excess calories. Eat each meal more slowly and listen to signals from your body indicating fullness.

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How to Lose Stomach Fat Fast While Preserving Muscle

To rapidly lose stomach fat without losing any muscle tissue, you will have to reduce your caloric intake, eat a healthful diet and incorporate a regular exercise regimen. Quick fat loss doesn't mean that you should go on a fad diet that drastically reduces your caloric intake. Fad diets may reduce your weight rapidly, but the weight will not be from fat, but from water weight and lean muscle tissue. 

Tips For You

1. Eat up to six small meals a day to avoid your metabolism from slowing. Eat a healthful meal every three hours to keep your blood sugar levels stable and to avoid cravings.
2. Choose healthful foods over unhealthy foods. Get your protein from lean sources such as turkey, tuna and chicken. Get carbohydrates from complex, fiber-rich sources such as vegetables, fruits, whole-grain bread and brown rice. Look for products with unsaturated "healthy" fats such as avocados and olive oil.
3. Avoid drinking alcoholic beverages because they contain many empty calories and drain your energy. Make water your main beverage. According to the Iowa State University website, you need to drink at least eight 8-ounce glasses of water a day to keep the body functioning properly.
4. Take up a cardiovascular exercise routine to burn fat from your entire body, including your stomach. Run, walk, swim or ride a bike for 45 minutes per day, three days a week. Add intervals to your cardiovascular exercise where you increase to high-intensity spurts for several minutes. According to the Mayo Clinic website, interval training burns more calories than regular one-level cardio does, and it keeps you from getting bored.
5. Preserve muscle tissue by strength training. Use your own body weight, machines or free weights for resistance. Work the entire body so you burn fat from all over the body while maintaining muscle tone. Perform biceps curls and triceps extensions for the front and back of your upper arms. Squat and lunge your way to maintain leg muscles. Include push-ups and dumbbell presses for your upper body and shoulders and dead lifts for your back.
6. Tone the stomach muscles by targeting your abdominal muscles from all angles so that once your stomach fat has been reduced, toned muscles will appear. Perform crunches for your upper abdominal muscles. Do twist-crunches, where you bring your elbow to the opposite knee, for your obliques and include reverse crunches for your lower abdominal muscles. Focus on your form over the quantity when working your abs.
7. Suck in your stomach whenever you can to work the transverse abdominal muscles, which hold your entire core together. While standing up straight, pull in your stomach and hold the tension as you breathe normally. Hold the tension for 20 seconds and work your way up to 60 seconds.

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How to Lose Mid-Stomach Fat

You look in the mirror and the first thing you notice is the fat in your mid-stomach area. The many crunches and sit-ups you have been doing have not paid off because your belly fat is still present. If this scenario sounds familiar, you are doing something wrong. Maybe you haven't adjusted your diet correctly, or maybe the type of exercise you are doing is insufficient to get the results you desire.

Tips For You

1. Start a calorie-controlled diet. Reduce your daily calorie intake by 500 calories, to accumulate a total deficit of 3,500 calories in a week. There are 3,500 calories in one pound of fat, so you will lose one pound a week.
2. Eat healthy foods so you still get the nutrients your body needs to function as you reduce your body fat. Eat vegetables, fruits, low-fat dairy, beans, nuts, lean meat, eggs, fish, poultry and whole grains. Avoid saturated fats that raise your cholesterol. Consume healthy monounsaturated fatty acids found in avocados and olive oil. Ban sugar and fried and fatty foods.
3. Work out for one hour per day. Incorporate cardiovascular exercise into your lifestyle to help make up your daily caloric deficit. Cardiovascular exercise burns calories which helps to burn fat from your entire body. Once your body fat lowers, your stomach fat also will reduce. Ride a bike or go jogging or swimming. Take up group sports or exercise with a friend for extra motivation and to avoid boredom. Purchase home-exercise DVDs for days that you don't feel like leaving the house.
4. Take up strength training. Lift weights or use your body weight for resistance. Strength training helps maintain and build muscle tissue which stimulates your metabolism so that you lose fat and hold onto lean muscle tissue. Train all parts of your body on three non-consecutive days of the week.
5. Undergo liposuction if you desire an instant reduction of mid-stomach fat. Consult your doctor about the risks and costs associated with liposuction before undergoing the procedure.

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How to Burn Stomach Fat in a Week

Whether you're trying to get in shape for a wedding, school dance or family reunion, losing stomach fat is a process that should be a long term goal. Most of the time, losing a dramatic amount of weight in such a short amount of time falls under the categories of crash dieting and unhealthy weight loss. The process of burning stomach fat involves exercise, eating healthy and drinking lots of water.

Things You'll Need

• Water
• The willingness to exercise and eat healthy

Tips For You

1. Exercise every day during the week. To lose a certain amount of weight in a week, exercising every day is critical. Talk to a doctor about your health goals and what's a safe exercise plan for you. When working out to lose belly fat, your exercises should target areas such as deeper abdominal muscles and lower abdominal muscles. Cardio exercises are also very good for working out the entire body and effective for burning stomach fat. Effective cardio exercises are bicycle riding, running, swimming and hiking. Cardio exercises should be performed at least two of the seven days of the week for about 20 minutes each day. Two of the days should include weight training and the other two days should be days for resting. It's important to let your body rest after the first two days of working out. The workout schedule should start with resistance training such as squats, calf raises and push-ups. The following day should include a cardio exercise, then a rest day. Repeat the next two days with resistance training exercises such as pull-ups, crunches and deadlifts -- and choose a new cardio exercise. The day before your last day should be dedicated to core training such as yoga, crunches and dynamic stretches. Rest on the last day.
2. Change your eating habits. Limit your salt and carbohydrate intake. Salt allows for water retention which in turn leads to your stomach looking bloated. Read the nutrition facts on foods you eat and replace the saturated fats with polyunsaturated fats. Eat lots of fruits and vegetables which are low in calories but high in fiber. Increase your complex carbohydrate intake and reduce the intake of junk foods. Whole wheat foods are best for you because they aren't processed. For instance, white bread is overly processed and has a lot of sugar, while whole wheat bread is very nutritious and contains fiber, vitamin B6, vitamin E, folic acid, magnesium and chromium.
3. Avoid soda because of the high sugar content. Soda is linked to tooth decay and weight gain and has also been associated with kidney stone formation. Drink lots of water. Drinking water helps reduce appetite and also prevents water retention. The recommended amount of water is about 6.3 cups or 1.5 liters per day.

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The Ways to Lose Stomach Fat Fast

Squeezing into an uncomfortable corset or girdle may be the only way to decrease the appearance of belly fat immediately. Although there is no magic bullet to lose stomach fat fast, there are ways to significantly decrease it over a matter of weeks and months. According to The Harvard Medical School Family Health Guide, carrying around extra fat in the abdominal region gives people an increased risk for diabetes and heart disease, as well as increasing the risk of breast cancer in women. So it's a healthy idea to shed excess abdominal fat and keep it off for good

Dietary Change

• Eating a diet rich in fruits, vegetables, and lean protein in a surefire way to decrease stomach fat. This means that white bread, rice, pasta, and sugary snacks are off the menu. Instead, opt for choices like lean grilled meats (chicken and fish are good choices) and steamed or raw vegetables. Good snack options include low fat cheese (like mozzarella), fruits, and nuts. And remember to keep your calorie count within the normal limit for your age, weight and activity level. If you aren't sure how many calories you should be taking in every day, you can use the USDA's MyPyramid Plan to help you calculate.

Daily Exercise

• Experts emphasize that in order to lose stomach fat faster, you will need to do a combination of both cardiovascular activity and strength training on a daily basis. This means that 30-60 minutes of brisk walking combined with a weight training program will help you to lose stomach fat. If this sounds like a lot, consider breaking up your routine into smaller 15-20 minute segments throughout the day. On the bright side, belly fat is usually one of the first areas to be affected by this increase in daily activity. Many wonder whether spot training a certain area of the body--such as doing crunches or other abdominal exercises--will help them lose weight in that particular region. The short answer is that it will help to build and tighten muscle in that area, but it won't shed that specific layer of fat covering the belly. Working out the entire body is the only way to lose fat faster.

Control Stress levels

• The human body releases a hormone called cortisol when it encounters stressful situations. The hormone is secreted into the blood to give people the "fight or flight" response and help them endure the stressful event. The problem is that the more cortisol a person's body releases, the more abdominal fat they are likely to have. Learning how to manage stress in your life will lead to a decrease in stomach fat and an increase in overall health. Some ways to decrease stress include breathing exercises, yoga, meditation and daily workouts.

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How to Lose Lower Stomach Fat

If you want to lose lower stomach fat then you will need to lose overall body fat. I think everyone knows this now except for the few that still think they can spot reduce. While it's true that spot reduction is a myth it's also true that as you lose the weight you can target an area so that by the time you lose the fat it will be toned and not flabby.

Tips For You

1. When you lose lower stomach fat it will be flabby if you don't target it with specific exercises. Who wants to lose weight and be flabby? But I'm getting ahead of myself. First of all the goal is to lose overall fat, since we should all know you cannot spot reduce.

To lose the weight in a timely manner you need to eat 1200-1500 calorie a day, no less than 1200. The first day you learn to count calories and find out how many you're eating daily. Then the second day you reduce by 500 and continue to reduce until you hit the 1500, no less than 1200 goal.

2. You must keep track of your calories if you're not willing to do this then you're not going to lose weight and keep it off. Right after you begin to cut calories you should start a weight training program. Cardio is good, but weight training is better, since muscle burns calories.

As part of the weight training routine you add ab work, which will target lower stomach fat as well as muscle. Moreover, abs need to be hit hard with a lot of reps and at different angles. Super setting works best as you alternate ab exercises with no rest between sets for 15 minutes.

3. However, this isn't what makes the weight come off, so don't go there. It's the weight training that takes does it, especially working legs. The legs are the heaviest and toughest muscles to work, so if you work them hard you will burn more calories and lose more fat.

Back to the abs! When the lower stomach needs extra work you spend more time working that area. You do this by doing leg raises, windmills, ab pull ups, vacuum pose and reverse crunches as well as obliques, which are at the sides aka love handles. These all target the lower stomach fat area.

4. Your ab routine will go as below in super set fashion with no rest between sets. Once you complete the routine repeat it until the 15 minutes is up. If you're a beginner then build reps, sets and intensity over time.

20 oblique twists
50 bicycle abs and 50 leg raises
5 vacuum poses hold for 15 seconds
50 reverse crunches and 50 windmills

If you don't know how to perform the exercises you can view them on youtube and check resources below that show more detail.

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How to Lose Stomach Fat and Look Great

Stomach fat can be frustrating and difficult to lose. Everyone, whether being a male or female want to have that perfect stomach. It's a total turn on, I've recently myself have been developing a pop belly. Had to shed it off fast. It can be difficult for some to lose weight in that area. A lot of different ways to lose stomach fat.

Tips For You

1. Avoid drinking beer. This is a super easy way to gain stomach fat. As I'm sure plenty are aware of, "the beer gut". Beer is an easy way to just gain weight in general. If you're going to lose stomach fat, you must avoid drinking a lot of beer, if any at all.
2. Join in a sports club. Especially for younger people. Sports is one of the easiest ways to get into shape. There's a lot of recreation leagues for grownups. Sports like basketball are a the perfect way to definitely shed stomach fat.
3. Start running or jogging. Great way to lose stomach fat is being active. Running is an excellent way to shed belly fat off. Staying active and not sitting around is an important key. Stomach is one of the first plays you add fat.
4. Start swimming. Swimming not only builds a lot of muscles in your lower and upper body. It's physically demanding and allows you to lose quite a few pounds as well. Just look at swimmers like Michael Phelps, who have no belly fat at all. I've never seen an overweight active swimmer.
5. Eat properly. Stop eating junk food and start eating foods that are healthy for. Like fruits and vegetables. Eat lean meats, and not so much food high in carbs. Also, do not eat before bed. That's a big no-no, eating then going to sleep. Great way to put on more weight. I was eating just cereal before bed and was gaining more fat. An apple probably won't kill you. Milk has fat calories, so that's not very good.
6. Drinking 8 glasses of cold water. Water flushes out toxin. It also increases your metabolism, so start drinking water! If you're going to lose weight, it's going to be hard doing so without drinking tons of water daily. 8 glasses at least everyday. Water in tea, or coffee does not count.
7. Speed up your metabolism. Great way to do this is drink 3-5 cups of green tea a day. Take two tablespoons of Virgin Coconut Oil. I've had success with both, just like numerous of others have. It's an excellent and easy way to lose weight. Without doing a lot of dieting.

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How to Reduce Stomach Fat Fast

It's not as hard as people think to reduce stomach fat fast. Much excess abdominal fat stems from stress. Stress raises cortisol levels causing fat to accumulate in the abdominal area. Today, our bodies are biologically predisposed to increase abdominal fat cells to create a protective cushion over stomach organs because our ancestors needed the extra fat around their stomach organs to ensure they could activate the "fight or flight" response to danger and food shortages. Even though today most Americans don't need to fight or flee for their lives or deal with a famine, people are still biologically predisposed to storing abdominal fat. The best food plan for reducing the fat accumulation around the middle consists of a high protein, low carbohydrate diet.

Things You'll Need

• High protein foods
• Vegetables
• Drinking water
• Vitamin and mineral supplements

Tips For You

1. To reduce stomach fat fast, keep carbohydrate intake under thirty grams a day for one week. Most meat, cheese, fish and eggs do not have many carbohydrates. Many vegetables have few carbohydrates.
2. Eat high-fiber grains to reduce stomach fat fast. People have a tendency to lose fat quicker when incorporating high-fiber foods in their diets. Make sure not to exceed your daily carbohydrate intake.
3. Eat small meals often throughout day to burn the fat off your stomach fast. Most meals should include protein and vegetables. Eating protein reduces cravings and hunger pangs too. However, don't overdo eating protein; eat until you feel satisfied.
4. Make sure to take daily vitamins and minerals. When people first start a high-protein, low carbohydrate diet, the body tends to eliminate excess water weight quickly, which will cause a reduction in vitamins and minerals in the body.
5. To lose stomach fat fast, try to exercise at least thirty minutes a day. Doing both aerobic and anaerobic exercises will help you lose weight and stomach fat faster.
6. Drink cold water a half an hour before eating. Cold water raises metabolism and helps food digest more effectively, which will help you reduce stomach fat faster. Drink one to two tablespoons of virgin olive oil or eat a few nuts before meals.
7. Gradually increase carbohydrate intake by 20 to 40 carbohydrates a week. Don't worry. You won't gain the fat back. Keep increasing carbohydrate intake until you are losing two to four pounds a week. Eventually you will have to find the number of carbohydrates to consume each day that will keep you at your optimum weight. Everyone's metabolism varies, so there are no set rules for the number of daily carbohydrates that will keep a person at his or her goal weight and keep the stomach flat.
8. Make sure to get at least seven hours of sleep each night to reduce stomach fat fast. Getting enough sleep is one of the best ways to fight stress-induced cortisol levels and reduce stomach fat fast. If you have a hard time sleeping, try and meditate before bed time. Meditation puts most people to sleep right away. There are also many supplements at your neighborhood health store that can help you sleep.

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How to Get Rid of Stomach Fat

What types of cardio should I do to lose fat -- especially belly fat? It’s one the questions I am asked most by my clients and Girls Gone Strong community members, and it's not as simple as "do this" or "do that." It takes a combination of things to truly lose your belly fat over the long haul, and guess what? Exhausting yourself isn't one of them!

The Best Type of Cardio for Fat Loss

So what is the best type of cardio for fat loss? The answer to this question isn't quite as simple as it sounds, which is likely why so many of us still struggle. The truth is this: both high-intensity interval training and moderate-intensity cardio have their place in a balanced fat-loss training program, but it's even more important that you include the cardio that you'll actually do regularly!

Who cares if sprints are awesome for fat loss if you dread them so much that you skip them 70 percent of the time? What does it matter if riding a bike is great for you if you get so bored that you can't do it any longer than five minutes? You absolutely must enjoy the cardio you're doing -- and do it regularly -- for it to be effective.

High-Intensity Interval Training

For the last 10 to 15 years, high-intensity interval training, also known as HIIT, has become increasingly popular for its short and intense nature, and its ability to burn a large amount of calories in a short time. HIIT is generally defined as a period of intense work, followed by a period of rest, repeated for multiple sets.

While HIIT is fantastic for major calorie burn, you must be strong enough and conditioned well enough to actually push yourself hard during HIIT. It's not for the faint of heart. An example of a HIIT workout that can scale to almost any ability level is hill sprints.

Perform a thorough warm-up, and then sprint 30 to 50 yards up a nice, steep hill. The less advanced you are, the slower you should go, which is OK, because you'll still be working hard. If you're more advanced you should go faster, because you're prepared for that. The hill is self-limiting, which is perfect. Once you've sprinted to the top, walk back down, catch your breath and repeat. Most beginners will be done after four to six sprints, while more advanced individuals may want to do as many as 10. Doing this, or something similar two times a week, is killer for losing fat fast.

Moderate-Intensity Cardio

Moderate-intensity cardio, or MIC, is cardio done with your heart rate in the 120 to 150 beats per minute range. It's great for fat loss, but not exactly for the reasons you may think. Yes, it burns some calories, but the best part about moderate-intensity cardio is that it helps you recover from your more intense training, like weightlifting and HIIT.

When done in appropriate amounts, MIC actually helps increase your body's capacity for more intense activities that burn significantly more calories. It's also great to help you relax and de-stress, and improve your sleep patterns (which is critical for fat loss).

One important thing to note is that if your RHR (Resting Heart Rate) is above 65 (greater than 11 beats every 10 seconds, taken first thing in the morning), you should actually avoid HIIT and only do MIC cardio until you get your RHR below 65. An RHR above 65 indicates increased sympathetic nervous system tone, meaning that your body is essentially in a stressed, fight-or-flight mode all the time, and you need more relaxing activities, such as MIC.

A good place to start for most people in 30 to 40 minutes, twice a week. Ideal activities include: hiking, biking, swimming, or anything that keeps your heart rate in the 120 to 150 beats per minute range.

Healthy Diet

Diet plays a huge role in fat loss, especially stomach fat, and eating nutrient-dense foods in the right amounts is critical for long-term body fat loss. While calories are king in terms of how much weight you gain or lose, the composition of those calories has a major effect on body composition, meaning that if you’re eating a 500 calorie/day diet of doughnuts and french fries, you might lose weight, but you’re most likely losing muscle and not fat.

So what should you be eating and how much? For women, a good rule of thumb is a palm-sized serving of lean protein like chicken, fish or beef at every meal, a serving of vegetables or fruit the size of your fist, and a serving of fat approximately the size of your thumb.

On the days that you work out, you should add one to two handfuls of starchy carbs like sweet potatoes or rice to a couple of your meals to ensure that you’re getting adequate carbohydrates for a balanced diet. Some people will feel better with more carbs, some with less, so pay attention to your energy levels and cravings and adjust from there.

For men, it's approximately 1.5 to 2 times more than the recommended amount of food for women.

You should eat when you’re hungry, stop when you’re 80 percent full, and make sure every meal takes at least 20 minutes to eat so you can recognize your hunger and fullness cues appropriately.

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