Weight loss isn't easy. You want a flat stomach. Keep in mind, the rules for belly fat are different. If you aren't doing the right things, it will seem to just 'stick.'

The Right Exercises: It Isn't Crunches

When it comes to getting a flat stomach most commit to a barrage of crunches. This is perhaps the biggest myth. These are not what removes stomach fat. (the same goes for similar abdominal exercises)

The idea behind doing these exercises comes from the theory of 'spot reduction.' That if you want to lose fat in one spot you must exercise that area. This was disproved in the 60s.

Fat loss is systemic.

That is, it affects the whole body. Where it goes first is governed largely by genetics. I'll give you some additional tips on removing belly fat in a moment. Read on...

For now, start with this. Don't spend your time on crunches. Focus on full-body lifts such as the deadlift. Exercises that use as many muscles as possible. These will take off fat faster than 100s of crunches ever will. (they increase your metabolism for up to 2 days after your workout)

Up next, why belly fat will stick if you aren't careful...

Reduce Stress: Cortisol Will Make Your Belly 'Stick'

There has been a scientifically observed link between the stress hormone 'Cortisol' and belly fat. When you are stressed for a prolonged period of time, the cortisol levels in your body remain high. This has been proven to cause belly fat to stay right where it is.

The Mayo Clinic Suggests the following four steps for reducing stress. The 4 As:

Avoid: Avoid stressful situations altogether. Alter: Try to alter them. For example: If someone is treating you poorly, ask them to stop. Accept: Attempt to accept the situation for what it is and move on. Adapt: Try to adapt to life as it changes. Just let things be as they are.

Back To Basics: Eat For Health

Many unhealthy foods are known to cause fat storage in the abdominal area. These foods will be more likely to build your belly than any other area.

Cutting unhealthy foods out of your diet will make a big shift. There are also a number of healthy foods that can accelerate fat loss.

This is the basis of what you need to know to remove belly fat fast. Focus on full-body exercise, manage your stress levels, and eat for health. If you apply these tips for a flat belly be ready to start seeing some real changes.

I won't tell you what they are. I want you to experience them for yourself.

Weight loss takes more than information. It takes a lot more. There isn't room here for everything, but you can find more here: