13 No BS Ways to Burn Calories and Lose Belly Fat Quick

1. Beware of sugar
It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of "The Belly Fat Cure" (Hay House).

2. Squat
When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. "This protects your back and tones your legs," says Peterson.

3. Chew gum
It burns a few calories — and it keeps you from mindlessly grazing, especially when you're cooking, says McGee.

4. Sleep better
A poor night's sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.

5. Walk and talk
Don't sit still when you take a phone call. At work, wear a headset.

6. Switch sides
Whether you're carrying a heavy bag on your shoulder or a child on your hip, "swapping sides every five minutes works more muscles," says Peterson.

7. Pick up the pace
Listen to fast songs, such as "Closer" by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. "The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs."

8. Cook your own food
"It's often healthier, and by the time you've made a meal and cleaned up, you've been on your feet a half-hour more than you would have waiting for takeout," says Slayton.

9. Go on a date.
Women tend to order foods with fewer calories when dining with a man (who's not a long-term significant other), compared with when they eat with other women, according to a study conducted at McMaster University in Hamilton, Canada.

10. Avoid eating lunch at your desk
If you must, have a quick bite, then go for a short walk.

11. Always carry a snack
Try nuts, low-calorie bars, or a piece of fruit. Eating frequently keeps your metabolism up (and reduces the odds that you'll wind up a victim of the vending machine).

12. Relax
Stress causes the body to release cortisol, which causes more calories to be stored as fat, especially in your abdomen.

13. Watch less television
Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.