Each day in my fitness training business people ask me how to lose stomach fat quickly. Unfortunately, I can not give them a one word answer. It takes a bit of explaining. Why? Because all of the myths, and fiction that riddles the physical fitness program, and fat loss world. So what are the myths swirling around how to lose stomach fat? First off, let's clear something up. The stomach is an organ inside your body. It is the belly fat, or abdominal fat that you are referring to, not stomach fat. However, I do realize you are referring to your mid-section. Secondly, the secret on how to lose stomach fat lies in understanding very basic physiological principles of weight loss. You are not going to melt away your unwanted body fat overnight. Physiologically, it just doesn't work that way. It did take time to put on, didn't it? For one pound of fat loss to occur you must be in a caloric deficit of 3,500 calories. When putting together a physical fitness program it is important to understand you can't spot reduce. Doing crunches does not mean you will burn belly fat. Body fat comes off throughout your entire body. By working one section doesn't mean weight will come off only in that sole dedicated area. Please understand this concept! So now you have debunked the fat lose myths, and are ready to discover how to lose stomach fat right now. 1. Set realistic fat loss goals. By following the tips revealed in this weight loss article you will begin to burn belly fat as fast as physiologically possible. Remember, the key on how to lose stomach fat fast is to understand it is a process, and not a quick fix sprint. That means patience. It is a marathon not a sprint, but you will get there quicker than you think if you keep a focused mindset. Expect fat loss at a rate of 1-2 pounds a week maximum. Yes, fat will be extracted from your whole body including the belly fat you desperately want to shed. Part of your goal setting process is to develop a weight loss success mindset. This mindset is about thinking lifestyle change, and long term, not quick fix. If you want to keep your abdominal fat off, you must continue eating a healthy minded, calorie aware diet for the rest of your life. Most dieters don't really understand this simple concept. 2. Reduce your calories by 500 each day. Another important tip on how to lose stomach fat is to be aware of what you are putting into your mouth. I always recommend keeping a food journal so you realize exactly how calorie dense the foods you eat really are. Portion size is another big culprit of obesity you must keep a close eye on. How large are your potions? Bigger portions equal more calories! Ask yourself where you can reduce your caloric intake by 500 calories each day. There are foods, and portions you are eating that will easily help you obtain this goal. If you want to utilize one of the success secrets on how to lose stomach fat fast, then you will be aware of the calories you put into your mouth on a daily basis. Final Phase Fat Loss 3. Begin an effective physical fitness program. One of the success traits on how to lose stomach fat is to follow a consistent, long term fat loss exercise program. The best fat burning fitness program is one that is comprised of cardiovascular, strength, and a flexibility component. In order to burn fat fast you need all three. One of the benefits of weight loss exercise is to burn off some of the 3500 calories that equals a pound of fat. Fat loss exercise program guidelines include doing cardiovascular work 3 -5 times a week, and strength training work twice a week. This can take anywhere from 1 hour to 3 plus hours each week, depending upon the intensity of exercise.