You might have slowly accumulated fat over the past and could have received a rude shock when your mirror informed you on one night that you have been surrounded by ugly fat. Well, there are a few ways of pleasing your mirror again and losing that ugly fat fast. Check your diet. One of the most important factors contributing to excess fat is a wrong diet. You could have slowly replaced healthy foods with packaged and processed foods. You will have to compile a list of what you currently consume and then compare it with the food pyramid guide. If possible, take the help of a nutritionist to guide you. Eat, drink but be wary. You should consume foods that contain high levels of protein and low levels of carbohydrates. This diet, based on the Atkins principle will shock your body into a state of ketosis where your body will start burning the accumulated fat in your body to fuel your exercise routine. Yes, a new exercise routine will have to be strictly enforced if you are serious about safely losing weight. Do the right exercises. Your exercise routine should include exercises and sports that can help you to burn fat quickly, preserve and build new muscles and increase your endurance. Exercises and sports such as cycling, walking, swimming, basketball, etc will help you to burn the fat off even as you increase your stamina. Avoid jogging or sprinting until your body weight comes down significantly or you might put too much stress on your knees and ankles. Stick to your new routine for life. Most people forget their diet and exercise routine completely once they slim down and end up with ugly fat within a short time again. This could lead to disillusionment and getting back on track will be even more difficult. Instead, stick to your diet and exercise routine for a long and healthy life.