Do you want to lose abdominal fat without exercising? It’s totally possible. What it takes is having the right mindset and being able to do whatever it takes to achieve your goal. As we enter 2018, figure out how many pounds you want to lose in the first 3 months of the year, and be determined to work toward that goal.
Losing abdominal fat without exercising is very possible, but it is not easy. However, it’s a must-do, 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 cancers.
Most of us are too busy at work to make time for exercise. If your schedule doesn’t leave you free time to exercise, don’t worry, just be sure to 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.
The 13 Best Ways to Lose Belly Fat Without Exercise:
1. Reduce sugar intake
Sugar is fattening. When you want to lose belly fat, the first thing you should start avoiding is sugar. Instead of eating sugar, replace it with protein, vegetables, and whole grains instead of eating sugars found in processed foods.
Before drinking 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 per day. Most of us don’t receive that amount every day. You can lose belly fat when you drink a lot of water. Start by drinking two glasses of water before each meal, if you can do this you will lose around 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. Also, 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% higher 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, it will normalize your 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, fat and carbohydrate metabolism. When your cortisol level keeps rising, it will lead to an increase in stomach fat. If you want to reduce stomach fat, control your stress levels.
5. Increase your intake of vitamin C
If you’re experiencing 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 to convert 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 total weight loss. When you have enough protein, there will be an increase in your metabolism. That’s not all, it will also lead to reduced cravings and help increase feelings of satiety. Research in the American Journal of Clinical Nutrition showed that you can reduce the rate of hunger by increasing your protein intake from 15% to 30%.
7. Eat small portions of food consistently
Don’t wait until you’re hungry before eating. Instead, eat small portions between intervals. The fact is that if you wait until you’re hungry before eating, there’s a good chance you’ll overeat.
You are also likely to indulge in unhealthy snacks 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 olive, you will be happy to know that they have a high amount of unsaturated fat that you should eat more of when you want to lose weight.
According to new research, eating unsaturated fats can help you burn more energy.
9. Eat a lot 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, so you’re less likely to store fat or even develop diabetes.
Once again, fiber will help you avoid constipation and pass out 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, as it causes you to swallow air that produces gasps. When this happens, it leads to bleeding. If you want to keep your breath fresh, use mints instead.
11. Eat healthy carbs
You know how they used to say 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 your fiber carbs from cereal, brown rice, bulgur wheat, couscous, and even black bread. Most of these carbohydrates are full of fiber that will make you feel full.
12. Eat 3 servings of dairy products a day
If you are looking to lose belly fat fast, eat 3 servings of dairy products like buttermilk, yogurt, milk, and cheese daily. Eating these foods will help improve digestion, boost your immunity, and even help you lose those extra pounds. In addition, they are known to give the feeling of satiety, which means that you will not 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 engaging in some physical activities, it would be a good idea to take a short walk every day.
Walking is not exercise per se. In addition, it is advisable to do some physical activities for your overall health. You can lose a pound a week when you start walking frequently and up to 20 pounds in five months.