13 ways to lose belly fat without exercising
Do you want to lose belly fat without exercising? It is entirely possible. What it takes is having the right mindset and being able to do whatever it takes to achieve your goal. As you enter 2018, decide how many pounds you want to lose in the first 3 months of the year and be determined to work toward that goal.
Losing belly fat without exercise is very possible, but it is not easy. It’s a must-do though, losing belly fat will not only help you feel good and look attractive, but it will also help you avoid diseases like heart disease, type diabetes, and certain types of cancers.
Most of us are too busy at work to have time to exercise. If your schedule doesn’t leave you free time to exercise, don’t worry, just make sure you follow the guidelines below to get started on losing as much belly fat as possible.
Below we have made a list of ways you can lose belly fat without exercising.
Top 13 Ways to Lose Belly Fat Without Exercise:
1. Reduce your sugar intake
Sugar makes you fat. When you want to lose belly fat, the first thing to start avoiding is sugar. Instead of eating sugar, replace it with protein, vegetables, and whole grains instead of consuming the sugars found in processed foods.
Before you drink your tea or coffee, add cinnamon powder to it, this will help you reduce belly fat by stabilizing your blood sugar levels. It also makes you feel full for a longer period of time.
2. Drink lots of water
It is recommended that you need at least 8 glasses of water a day. Most of us don’t get that amount every day. You can lose belly fat when you drink a lot of water. Start by drinking two cups of water before each meal, if you can do this you will lose about 7kg in just 12 weeks.
Two cans of soda will give you 270 calories; You can avoid gaining these extra calories by replacing your sugary drinks with water. Plus, the water will help you stay hydrated.
3. Get enough sleep
According to research, people who sleep only 6 hours or less a day gain 2 kg more than those who sleep 8 hours. You have a 27% increased risk of developing obesity when you are a light sleeper.
Lack of sleep stimulates your appetite and forces you to eat. When you sleep well, you will normalize the hunger hormones known as ghrelin and leptin.
4. Reduce stress
Stress makes you gain weight. A high level of stress leads to a high level of cortisol. It is this cortisol that regulates glucose levels, fats, and carbohydrate metabolism. When your cortisol level continues to rise, your stomach fat will increase. If you want to reduce stomach fat, control your stress levels.
5. Increase your intake of vitamin C
If you are undergoing a lot of stress, you can combat it by increasing your intake of vitamin C. Research shows that vitamin C helps make 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.
6. Take more protein
Protein is an essential nutrient for general 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 reduction in cravings and help increase the feeling of fullness. Research in the American Journal of Clinical Nutrition showed that you can reduce your hunger rate by increasing your protein intake from 15% to 30%.
7. Eat small portions of food consistently
Don’t wait to be hungry before eating. Instead, eat small portions between intervals. The fact is, if you wait until you are starving before eating, there is a great chance that you will overeat.
You’re also likely to indulge in unhealthy snacks when you’re 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 that they have a lot of unsaturated fats that you should eat more when you want to lose weight.
According to new research, eating unsaturated fats can help you burn more energy.
9. Get 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 carbohydrates and sugars, making you less likely to store fat or even develop diabetes.
Again, fiber will help you avoid constipation and distribute food quickly.
10. Avoid chewing gum
Most people see chewing gum as part of their fad. You should try to avoid this habit as much as possible as it causes swallowing of air that produces puffs. When this happens, it causes swelling. If you want to keep your breath fresh, use mints instead.
11. Eat healthy carbohydrates
You know how it was said that carbohydrates make you fat. However, not all carbohydrates are bad. Some carbohydrates contain vitamins and minerals that are good for the body. You can lose belly fat when you choose fiber carbohydrates from cereals, brown rice, bulgur, couscous, and even dark bread. Most of these carbohydrates are packed with fiber which will give you a feeling of fullness.
12. Eat 3 servings of dairy foods a day
If you are looking to lose belly fat fast, eat 3 servings of dairy products such as buttermilk, yogurt, milk, and cheese daily. Eating these foods will help improve digestion, boost your immunity, and even help you lose those extra pounds. Plus, they are known to feel full, 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 the bus, taking the stairs, or participating in some physical activities, it would be a good idea to take a short walk every day.
Walking is not an exercise in itself. Also, it is advisable to do some physical activities for your overall health. You can lose a pound a week when you start to walk frequently and up to 20 pounds in five months.