Losing weight and fat is a multi-billion dollar industry. This is because there are countless people trying to lose weight and excess fat, to stay healthy and look good. Excess belly fat in particular is neither healthy nor does it enhance your appearance. In fact, belly fat that’s deep inside you is associated with an increased risk of health problems. These include problems like heart disease, type 2 diabetes, dementia, high blood pressure, and some cancers. Many go on fad diets to lose weight. While they may work for a while, the weight and the fat comes back. To successfully lose excess fat and weight requires discipline and perseverance. And instead of focusing on one or two ways to lose weight and excess fat, a comprehensive approach is needed. This comprehensive approach includes: Food Cardio workouts Building muscles Getting adequate sleep Taking care of stress No tobacco Minimizing alcohol intake Persevere to succeed Food First of all, stay away from processed foods. Also minimize ingesting saturated fats, sugars, and carbs. Moreover, eat more of monounsaturated, polyunsaturated fats, proteins, and fiber (especially viscous fiber). Cardio Workouts Most of all, cardio workouts such as brisk walking, jogging, bicycling, and swimming are great for burning fat. Moreover, they are especially more effective in the morning soon after you wake up and before you have breakfast. That is because the major source of energy at that time of the day comes from burning fat cells. Building Muscles Most noteworthy, muscles use energy from fat cells. And the more muscle mass you have the more fat cells are burned to feed them. Moreover, muscles burn fat cells even when you are resting. Adequate Sleep A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased. Moreover they were more likely to choose high-carb snacks. In another study at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours. Taking Care of Stress First of all, stress causes you to eat more. Also, stress prevents you from making good food choices. And, stress causes inflammation. Moreover, inflammation results in insulin resistance. And, insulin resistance results in more belly fat. Also, stress prevents you from getting enough sleep. Finally, stress makes you lazy and lowers your metabolic rate. No Tobacco New research has found that heavy smokers are likely to have pot bellies. But it doesn’t have to be that way. Most of all, studies show that quitting smoking helps you lose the pot belly. Also not smoking reduces the risk of cardiovascular diseases, stroke, cancer and even premature death. Reduced Alcohol Consumption Excess alcohol consumption often results in eating more than necessary. Consequently, eating more causes you to gain weight and fat. So, limit your drinking to one or two glasses of wine or beer. Perseverance Because to successfully lose weight and fat takes time, a lot of perseverance and patience is needed to succeed.