To lose belly fat, eat 250-500 fewer calories every day so you're burning more fat than you're putting on. Also, eat high-fiber foods, like apples, oats, and cherries, which will speed up your metabolism so it's easier to lose weight. On top of dieting, do cardio exercises like running and cycling 3 times a week so you're burning more calories. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. One of the best ways to reduce the look of stomach fat without exercise or dieting is by drinking plenty of water each day. Consuming less sodium, caffeine, and alcohol can help you prevent water retention that leads to a puffy-looking tummy. Men and women can learn how to lose stomach fat quickly and safely. In addition to the video above, here are several resources that provide diet and nutrition tips for reducing belly fat by eating. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. How to get rid of your lower belly pooch? Are you familiar with the situation when you want to put on some item of clothing hanging in the back of your closet, but something holds you back from it. Many people store fat in the belly, and losing fat from this area can be hard. Here are 20 effective tips to lose belly fat, based on studies. Lose belly fat and get flat stomach. Get rid of belly fat and get tiny waist. How to get small waist by losing stomach fat. It also helps to lose back fat and helps get rid of love handles. Easy. How To Lose Stomach Fat, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. The Truth About Belly Fat. By Sonya Collins. From the WebMD Archives. Surprise: Everyone has some belly fat, even people who have flat abs. That's normal.