If exercise is not your thing and yet you have excess belly fat that doesn’t want to budge, is it possible to lose your muffin top without resorting to breaking a sweat? It’s possible but only with a lot of dedication and diligence by adopting a healthy eating pattern along with other habits. It’s always best to combine exercise with a healthy diet to get the best results but for those who won’t or can’t exercise, where there’s a will, there’s a way.
Belly fat, that excess weight around our midsection also known as visceral fat, accumulates around our internal organs and raises our risk of developing diabetes, heart disease or stroke. Once this extra fat is gained, it can be difficult to lose but not impossible. If you’ve tried increasing exercise to lose this weight but to no avail a few changes in your diet and lifestyle can be the answer to mobilizing this hard to move fat. Getting a flat belly and curves at the right places is hard work. Sure, a balanced diet and a good exercise routine can get you defined abs. But with your busy schedule, it is tough to hit the gym for exercising. No worries! We know how you can shed belly fat if exercising is not your thing. Check out these twelve simple pointers on how to reduce tummy without exercising. Scroll down!
Twelve Best ways to Lose Belly fat without Exercise
Drinking water, at least eight big glasses a day, not only hydrates you and removes those unwanted toxins, but also helps you shed some pounds, especially in the midsection of the body. Drinking a good quantity of fluids also helps to keep premenstrual bloating in check. Drink water before your meal. Don’t drink water right after lunch or dinner. Wait for ten to fifteen minutes and then drink water.
It is a good idea to avoid alcohol as well if you are aiming for a flat belly . Alcohol messes up your system and causes dehydration. The more water you drink, the more water and waste products your body will flush out. This will help your body get rid of harmful toxins and lose more weight over time. Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories.
Drinking warm water with lemon in the morning on an empty stomach helps kick start your metabolism and digestive system as well.
Eat more Protein:
Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal. Protein is an essential micro-nutrient that is responsible for many important functions in the body, including building soft (skin, organs, membranes) and hard tissue (teeth, bones), hormones, enzymes, cell repair, and many others. They are formed by chains of amino acids . Only a small portion of the energy derived from amino acids can be converted into fat and stored by the body, therefore they don’t significantly increase body weight.
When you are under a high-protein diet it makes you crave more protein and fewer carbohydrates, therefore, boosting weight loss, improves energy, and enhances athletic performance. Protein is good to lose belly fat without exercise.
Cut down the sugar:
Every time you drink packaged fruit juice, you take in more calories than if you just eat the fruit. Though the packaged juices are claimed to be of real fruit juices, they contain high amounts of sugar, flavor, and color. Try to avoid them. Almost all of us have a sweet tooth, and we can’t give up on eating cakes and pastries either! You can eat cakes that contain less sugar or artificial sugar, dark chocolate, and less sweetened sweets.
Because your brain fails to process liquid calories similar to solid ones, there is a high likelihood that you will consume more liquid calories and store them as belly fat. To lose belly fat, steer away from sugary beverages like sweet tea, punch, and soda together with sugary alcoholic mixtures.
We all know stress affects us mentally but who knew that stress can also lead to belly fat! A randomized control study demonstrated that when under stress, your body releases a hormone called cortisol which increases fat buildup around the organs in the abdominal area. Another study showed that the combination of chronic stress and a high sugar/fat diet leads to the likelihood of accumulating abdominal visceral fat. Each day all of us experience stress in some manner therefore we need to learn to take time to decompress our stress. There are numerous ways to do this some examples are to practice meditation, do yoga, Pilates or basic stretching, go for a walk, take a bubble bath, watch a sunrise or sunset, listen to music, play with your dog or any other activity that helps to relax you.
A stressed body and mind also induce the production of cortisol that adds a fatty layer at the waistline as it attempts to protect the vital organs. Give yourself time. Make sure you unwind every day. Sleep at least seven hours every day. Listen to music and do things that relax you. And no, do not indulge in smoking. It may relax you, but it has its ways of adding pounds to your mid-section.
Reduce intake of salt:
Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats.
Eliminate refined carbs:
Reducing your carb consumption can be a crucial way of how to lose belly fat, especially in the abdomen. Diets with less than 50 grams of carbohydrates each day lead to loss of belly fats in obese individuals. According to research, you don’t require following a strict diet low on carbohydrates. You have to replace refined carbs like refined grains with starchy carbs that are unprocessed like whole grains and vegetables. This will boost metabolism and decrease belly fat.
Get enough sleep:
Sleep is essential in numerous health aspects, including weight loss. According to research, lack of enough sleep can result in weight gain. A condition referred to as sleep apnea has been connected to excess visceral fat. The condition causes intermittent stopping of breathing at night. You not only need to sleep seven hours or more per night, but you also require quality sleep.
Consult a doctor if you suspect that you are suffering from any sleep disorder.
Avoid fruit juice:
Fruit juice is rich in minerals and vitamins, but it has a lot of sugar just like soda. Drinking lots of fruit juice has a similar risk of gaining abdominal fat like any other sweetened beverage. An 8-ounce of apple juice has twenty-four grams of sugar, fifty percent of which is fructose.
To assist in the reduction of belly fat, use unsweetened iced tea, water, or lime in replacing fruit juice.
Try to eat something about every three to four hours during the day beginning with eating breakfast within about one hour after getting up. Eating breakfast helps to increase metabolism by putting fuel into the body and prevents mid-morning hunger. Going too long without eating or skipping meals only sets you up to get overly hungry and to seek out high-calorie food. Eating nutritious food throughout the day not only helps lose belly fat but also can aid in gaining more lean muscle mass.
Try Intermittent fasting:
No one likes the idea of food scarcity, even when it’s an induced and controlled one like intermittent fasting. We all like to eat plenty and be full but getting under controlled caloric restriction is a good way to learn how to get rid of belly fat fast without exercise.
Personally, I don’t enjoy the idea of it but this thing works and it’s good for our health. Intermittent fasting is simply restricting your meals to one or two a day.
Make probiotics your friend:
Probiotics are bacteria present in some supplements and foods. They have numerous health benefits, including enhanced immune function and better gut health. According to research, various bacteria types play a significant part in the regulation of weight. Hence, getting the proper balance of bacteria can assist you to lose belly fat.
Avoid starchy foods:
White bread, polished rice, pasta, noodle, corn, corn flour, potato, etc. are all high in starch content. Starch is broken down into sugar in our body, and when there is excessive sugar accumulation, it gets stored in the body as fat. To get a flat tummy, avoid starchy foods. Switch to healthier alternatives such as brown bread and brown rice.