We have the answer to that question according to many different specialists: the right type of diet and exercise. The best way to a flat belly is to watch what you eat and burn more calories than what you normally ingest, focusing on aerobic exercise, you can vary from walking, which is sustainable long term and you can do for the rest of your life to reap the benefits, or jogging, biking and running. It is very important for you to commit to the process, that belly fat has, in most cases, been accumulating for a while, it won’t disappear magically overnight, you will have to work hard and remember that once you have all three components in place, the first changes may appear in your legs, arms, or butt.
Disclaimer: All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.
As we all know there are many ways to lose your belly fat but some of them are dangerous and some are ineffective.
To reduce your belly fat you must have patience there is no “Magic wand” which can reduce belly fat instantly. Keep fiber rich food in your diet, consume adequate water every day and regularly, remember water is very essential for digestion. As I said above there are some misconception among people about crunch it does not burn your belly fat, it helps only to build muscles. Strength exercise build your muscle mass, and it prevent you to lose your muscle and also helps in burning unnecessary fat accumulated in body. Like your eating habit is important to reduce belly fat in same way your drinking habit is most important.
Carb gives you energy and your body will store of excess carb and it becomes fat in your body.
If you don’t eat food properly and make yourself starve than your body use your muscle for energy and it becomes you more skinny and fatty in some area of your body. Morning walk keeps your body and mind together, it brings better coordination between the two, It gives  kick start for the day, encourages you to do more physical activities, freshen up your mind, helps in circulating blood properly in your body. In nutshell to lose belly fat it is important to adopt a healthy life style with balanced food and regular exercise of complete body.
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The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat. Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. What many people don’t realize is that cortisol is a schizophrenic hormone when it comes to fat loss. Insulin activity shuts down any fat releasing activity of other hormones like cortisol and therefore accentuates the negative fat storing effects. The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat. For exercise, don’t throw away your running shoes, but make your dominant form of activity fast paced metabolically demanding weight training.


Saturday- Now you can run, with all the other stuff you did during the week it may help instead of hurt your chances at a 6 pack. Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone. Too often people are spinning their wheels trying to change up their exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated, changed, and experimented with the most. Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert. Use of this website and the information contained herein does not create a doctor-patient relationship.
But there are some tricks and exercise if you do regular than you can reduce your belly fat quickly. I asked many people what they do to reduce belly fat “I got answer like doing 100 sit-ups, crunch exercise, cutting calories, more cardio etc”. You can do exercise which gives you strength again these exercise don’t burn your belly fat it helps only to strengthen you to lose fat and make you strong.
Many people have heard it is all about hormones and others believe it is all about calories. This is because being deeper in the body it has a greater blood supply and is more sensitive to the fat burning catecholamines than is subcutaneous fat.
This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together.
The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality. It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL). The foods with the highest ratio of fiber relative to starch are vegetables (can you say 9 or more servings a day?).
While your doctor knows drugs, he or she was not trained in nutrition or exercise so you will have to trust us on this one.  Weight training done the right way is better at burning fat, great for the heart, and keeps you from the number one killer today which is frailty. If you don’t want to do this, that is fine, but just be honest with yourself and admit your nightly sitcom is more important than the six pack you say you want. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS.
If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you, and you are going to have to take it to the next level. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
Sit ups, Crunches and many other belly exercise are helpful to build muscles and are very less effective on fat. You can do hard exercise and build your muscular abs but if you eat junk food all day than you never lose your belly fat. Other time you can drink water, lemon juice with water, green tea and other healthy and natural beverages but not soda.


You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion. But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL).
Protein (P) and vegetables (V)  add a high powered hunger suppressing punch with little insulin production. By the way, if you think beans, corn, and potatoes are vegetables, that is part of the problem. If you want change, you have to make change and that change may be much more drastic than you have ever considered. Indulge in some light exercises, Gym is important but focusing on one body part can bring in uneven shape and may not give the desired results.
Subcutaneous belly fat is above the abdominal muscles and can be pinched.  This is the stuff that hangs over the belt. Don’t take structured rests, instead push until you can’t and rest until you can (what we call rest-based training). Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective. In other words, while fat supplies calories by itself, it has little to no impact on insulin production. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH), a fat burning and muscle building hormone. The number one form of activity is sitting on the couch, and when we are active, we use an inferior method of weight control by choosing jogging over sprinting or weight training.
We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be. But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers) you get a huge fat storing atomic bomb of insulin release. Throw in intense exercise (IE) that favors weight training and interval training (more HGH and testosterone= more belly fat burning) over long duration cardio (more cortisol) and you start seeing the butter drip off.
Cheese & yogurts, while high in protein, can add to the fat and sugar burden so a six pack diet uses dairy foods in small amounts only.
The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results, NOT the place you are comfortable with. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein). And when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide). Add stress (St) on top of this and the impact is multiplied further forcing excess calories around the belly.



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