Do you want to lose belly fat without exercising? It is totally possible. I am not an avid gym enthusiast anymore and yet I manage to keep my weight and belly fat down regularly without exercising or even doing one sit up. I used to kill myself with abdominal exercises until I learned that what it takes is to have the right mindset and be able to eat consistently the right things to achieve this objective. As they say, abs are made in the kitchen and lean abs are 80% of what you eat. It doesn’t matter how many sit ups and crunches you do, if you don’t strip off the belly fat around your middle by making conscious food choices you’ll never lose the belly fat! Make a resolution to follow this belly fat weight loss plan and be determined to work towards these goals. You can make it happen, even without exercise!
Losing belly fat without exercising is very possible but it doesn’t come easy. However, it is something you need to do if you want a trim and svelte looking middle. Losing belly fat won’t only help you feel good and look attractive, it is also important to help you avoid diseases such as heart disease, diabetes, and certain types of cancers.
Most of us are too busy during the day to have time for exercise. If your schedule doesn’t leave you any free time for exercising, don’t worry, just make sure you follow the guidelines below to start working towards losing as much belly fat as possible.
Here is a list of 16 guaranteed ways you can lose belly fat without exercising.
Top 16 Ways to Lose Belly Fat Without Exercising:
1. Reduce Sugar Intake
Sugar is the #1 thing that makes you fat and that’s the plain truth. When you want to lose belly fat, the first thing you should start avoiding is sugar. Instead of eating sugar, replace it with lean proteins, hearty vegetables, and healthy whole grains instead of eating sugars that are found in many if not all processed foods.
Before you take your tea or coffee, add brain boosting cinnamon powder to it, this will help you reduce your belly fat by stabilizing your blood sugar levels. It also makes you feel full for a longer period of time.
2. Drink Plenty of Water
It is recommended that you need at least 8 glasses of water per day. Most of us don’t get that amount every day. You can lose tummy fat when you drink lots of water.
Start by taking two cups of water before each meal, if you can do this, you will lose about 7kg which is about 15lbs in just 12 weeks.
Two cans of soda will give you 270 calories; you can save yourself from gaining these extra calories by replacing your sugary drinks with water or seltzer or better yet green tea.
Moreover, water will help you stay hydrated, detox your body and push out waste.
3. Get Enough Sleep
According to a research, people who sleep for just 6 hours or less daily gain 2 kg more than those who sleep for 8 hours.
You have 27% more risk of developing obesity when you are a light sleeper. Lack of sleep stimulates appetite and forces you to eat. When you have a good sleep, it will normalize your hunger hormones known as ghrelin and leptin.
4. Reduce Stress
Stress makes you gain weight. A high-stress level leads to a high level of cortisol. It is this cortisol that regulates glucose levels, fat, and carbohydrate metabolism.
When your cortisol level keeps on rising, it will lead to an increase in your stomach fat. If you wish to reduce stomach fat, manage your stress levels.
5. Increase Your Intake of Vitamin C
If you found yourself going through much stress, you can fight it by increasing your intake of vitamin C. Research shows that vitamin C helps to produce carnitine – a compound that works in a special way by converting fat into energy.
A good way to get vitamin C into your body is by taking vitamin C supplements.
First, vitamin C is a necessary for the production of L-carnitine, a chemical used to transport stored fat, particularly abdominal fat, to where it can be burned as energy.
Second, vitamin C reduces the effects of stress on the body, which helps to break the cortisol cycle, so that your body is stimulated to both burn stored belly fat and to stop storing new belly fat.
Vitamin C is a soluble vitamin, which means that our bodies don’t store it up in great quantities. We use a great deal of it for cell renewal and cell production and most of the rest of it is spent fighting off infection. Unfortunately, stress also uses up a great deal of vitamin C.
This means we have yet another cycle that gets in the way of losing that belly fat. We’re stressed, so we have excess cortisol released into our bloodstreams, causing our bodies to store belly fat.
That stress we’re under also uses up all of our extra vitamin C, so there isn’t enough L-carnitine to move that belly fat to where it can be repurposed as energy.
On this belly fat plan, you’ll be getting a great deal of vitamin C from your diet, which will be full of vitamin C-dense foods. But you should also be taking a vitamin C supplement twice per day to give your body the extra C it needs to burn the belly fat you already have.
This vitamin C supplement is essential to turbo-charging the belly fat loss in the first few weeks. As an added bonus, you’ll be boosting your immune system through both the vitamin C and your antioxidant-rich diet.
6. Take In More Protein
Protein is an essential nutrient for an overall weight loss. When you have enough protein, there will be an increase in your metabolism. That’s not all, it will also lead to a reduced cravings and help increase the feeling of satiety.
A research in the American Journal of Clinical Nutrition showed that you can reduce the rate you feel hungry by increasing your protein intake from 15% to 30%.
7. Eat Little Portions of Food Consistently
Don’t wait until you get hungry before you eat. Instead, eat little portions between intervals. This turns your body into an energy burning machine. The fact is that if you wait until you are famished before you eat, there is a strong possibility that you will overeat with unhealthy foods and your body will store the unnecessary food as belly fat.
You are also likely to indulge in unhealthy snacking when you are hungry. You can avoid this by eating small portions of a balanced diet between intervals throughout the day.
8. Eat Unsaturated Fats
Believe it or not, eating unsaturated fats can help you lose weight. If you love avocado and olives, you will be happy to know they have a rich amount of unsaturated fats which you need to be eating more when you want to lose weight.
According to a new research, eating unsaturated fats can help you burn off more energy.
9. Eat Lots of Fiber
Eating fiber is necessary when you want to lose belly fat, it will help you balance your blood sugar levels and also prevent insulin resistance.
Fiber slows down the absorption of carbs and sugars, making it less likely to store fat or even develop diabetes. Again, fiber will help you avoid constipation and pass out food quickly.
10. Avoid Chewing Gum
Most people see chewing gum as part of their fashion. You should try to avoid this habit as much as possible, it causes swallowing puff-producing air. When this happens, it leads to bloating. If you want to keep your breath fresh, use xylitol mints instead.
11. Eat Healthy Carbohydrates
You know that carbohydrates have a bad reputation these days. However, not every carbohydrate is bad.
Some carbohydrates contain vitamins and minerals that are good and necessary for the body.
You can lose belly fat when you choose your carbohydrates from cereal fiber, brown rice, bulgur wheat, couscous, and even dark bread. Most of these carbohydrates are filled with fiber that help your body eliminate waste, balance your blood sugar and will give you the feeling of satiety.
12. Eat 3 Servings of Dairy Foods Daily
If you are looking to lose belly fat fast, eat 3 servings of dairy products such as buttermilk, Greek yogurt, milk, and hard cheese daily. Eating these foods will help you to improve digestion, boost your immunity, and even help you lose those extra pounds.
Moreover, they are known for giving the feeling of satiety which means you won’t need to eat for a long time.
13. Take a Short Walk
If you don’t have a busy life that involves taking bus, stairs or getting involved in some physical activities, it would be a good idea to take a short walk every day.
Walking is not exercise per se. Recently there was news of a woman who lost over 50 lbs just walking around her apartment! Moreover, it is advisable to get some physical activities for your overall health. You can lose one pound per week when you start taking walks often and up to 20 pounds in five months.
14. Break the Cortisol Cycle
There’s been so much information in the media and in diet books about the role that cortisol plays in the storage and disposal, or burning, of belly fat. If you haven’t read the research or done much investigating on your own, you may not understand what cortisol is, what it does and how to break the cortisol cycle.
Cortisol is one of the stress hormones naturally produced and secreted in the body. Cortisol’s specific job is to react to stress signals by storing fat in the abdominal area. The reason this system exists is because, in ages past, stress often indicated a chance of famine in the near future.
Back when people moved from place to place to find food and were often considered food themselves by other predators, stress was a signal that we were on the run and food was going to be in short supply.
Very few of us are in danger of famine from the stress we’re under today, but the body’s system for storing fat in times of stress remains in place.
To our bodies, stress is stress, whether it’s from a shortage of food, a lion who thinks we look like dinner, or a boss who wants us to work long hours.
This is where the cortisol cycle comes in. We’re more stressed today than people have ever been before.
We have financial problems, busy schedules, demanding jobs and families to take care of in between.
That stress triggers the release of cortisol into our bloodstreams, which causes our bodies to direct fat to the abdomen to be used in case of famine.
The problem is, there is no famine. We continue to eat more than enough food, so that fat is never used as an energy source.
We’ll tell you more in depth what you need to know about cortisol in the next few pages, but these Belly Fat tips will break the cortisol cycle and reset your system so that your body uses dietary fat properly but also gets rid of the fat it already has stored up on your abdomen.
15. Reverse Insulin Dependence
Your hormones are at it again! Like cortisol, insulin is a hormone produced by your body, although it is not a stress hormone.
The role of insulin is to regulate the amount of sugar in your bloodstream and to allow glucose (created from the foods you eat) to be used by cells as energy.
You may have heard about insulin resistance, which is a situation where your body’s cells become resistant to insulin and glucose cannot pass through the cell membrane to be used as energy. When this occurs, two things happen:
1… your blood sugar levels spike and drop repeatedly, causing a fatigue/energy boost/fatigue cycle.
2… all of that unused glucose is stored as fat, mainly around your belly.
Like the situation with stress, cortisol and belly fat, insulin resistance is cyclical. The cycle goes something like this:
Excess belly fat makes your body resistant to insulin.
Insulin resistance causes your body to store more belly fat.
And the vicious cycle continues..
16. Get Familiar With Leptin and Ghrelin
You’ve met cortisol; now let us introduce you to leptin and ghrelin. Both are hormones that greatly influence your weight by controlling your appetite.
Leptin is secreted in fat tissue and sends a signal to your brain that lets it know you’re full.
Ghrelin is secreted in the intestinal tract and sends signals indicating that you’re hungry.
Leptin and ghrelin aren’t stress hormones, but they do have something in common with cortisol: they are impacted by your sleep habits.
Several recent research studies have shown that people who get less than seven hours of sleep per night have elevated ghrelin levels and decreased leptin levels.
One of the interesting findings in these studies is that one night of missed or interrupted sleep is enough to see this change in leptin and ghrelin levels. It’s far more pronounced when insufficient sleep is a regular pattern, but one all-night study session or party into the wee hours is enough to interfere with the work of these two hormones.
What this means for you is that getting adequate (7-8 hours minimum) sleep, preferably at the same time each night, is essential to keeping leptin and ghrelin on your side.
It won’t take long to get them regulated, so that you’ll soon be overeating less and seeing fewer hunger pangs. This translates to faster belly fat loss without having to do anything other than sleep!
Fish Oil Helps You Lose Belly Fat: The DHA and EPA in Omega-3 fats have been shown to reduce symptoms of depression and signs of stress, which can help you to avoid emotional eating.
Studies have also shown that people who eat plenty of oily fish and other Omega-3 rich foods lose more fat per week than dieters who don’t; on average one pound more.
Losing belly fat is dependent upon filling up with adequate amounts of Omega-3 fats from fish, shellfish, avocadoes, olive oil, nuts and seeds.
You’ll also be taking a fish oil supplement each day. It’ll be good for your heart, your mood and your waistline.