Getting rid of belly fat fast is no easy task for most people. Easy it may not be, but it’s essential for more than just your looks. Belly fat is emerging as one of the most dangerous health risk factors for diabetes, heat attacks and other serious health problems.  If you want to know the fastest way to lose weight and melt away body fat, keep reading.

One of the most comprehensive health studies ever undertaken was recently completed in Europe. Scientists evaluated an astoundig 360,000 test subjects to determine the effects of belly fat on their long term health . Research revealed that the link between excess belly fat and a myriad of diseases was so strong that the lead researcher Dr. Tobias Pinchon stated “There aren’t many simple individual characteristics that can increase a person’s risk of premature death to this extent, independent of smoking and drinking.” When an esteemed researcher says something like that, one has to take notice .

If you do have extra belly fat can you get rid of it? Thankfully, yes you can lose any extra fat that’s accumulated around your belly. There are three “Golden Rules” that you must follow to quickly get rid of your excess belly fat.

Getting Rid of Belly Fat Rule 1
Lift weights – Although this flies in the face of much common wisdom, for most people a moderately short and very intense weight training routine will do far more to help them get rid of belly fat than an hour of mediumintensity cardio training will.  In additon, you can actually have better results, in less training time because weight training builds muscle. That in turn raises your basal metabolic rate, causing you to burn more calories all day and night, not just during the exercise period and for an hour or so afterwards, like medium intensity cardio sessions. The calories you burn by raising your basal metabolic rate will more than compensate for the fewer calories you burn by doing shorter workouts, as compared to hour long cardio sessions. Sure, you may be sore for a few days at the bedinning, but it is good trade off for the weight you’ll lose.

Getting Rid of Belly Fat Rule 2
Get rid of sugar . Processed and refined sugars have been shown to contribute to an increase in fat. If you could do only one thing to help lose weight, not eating thoem whenever possible would be it. . Glycemic index is a measure of how fast a carbohydrate affects your blood sugar level. Three of the worst offenders are refined sugar, white rice, and white flour. Rid your diet of as many foods containing these ingredients as possible. Remember that things such as breading are made from white flour. A very important part of getting rid of such things from your diet is making sure you read the ingredient labels on your food before you buy it. Research has shown that a diet rich in such carbs soon leads to a belly rich in excess fat.  You can take fat loss powders and pills, but even the best thermogenic fat burner is no substitute for the proper diet and a a few minutes  of high intensity exercise.

Getting Rid of Belly Fat Rule 3
Eat more meals. That doesn’t mean you eat more food. You should eat the same amount of food you eat now, or possibly a bit less , but you should break up your caloric intake into more, smaller portions throughout the day. Instead of 3 meals, eat 5 to 6 smaller meals. You body will be better able to absorb the nutritional content of your food. Less of your food will be stored as fat and you will benefit more from the food you eat. As an added bonus , you will feel full throughout the day, and need to eat less.

Following these three “golden rules for fat loss” will help you in getting rid of your belly fat fast. You’ll be healthier and look better too.  For more great fat loss tips and tricks that make losing fat easy, check out the how to lose belly fat guide