How to Lose Belly Fat Without Exercise
How to Lose Belly Fat Without Exercise
In this busy hectic world, it may be difficult to fit in an exercise session every day, and that could lead to a little accrual of belly fat. How do you lose belly fat without exercise, though?
Losing belly fat is hard, even when you incorporate exercise, so if you are unable to get to the gym or have a condition that keeps you from exercise, losing it can be even more difficult.
There are, however, several ways to work on getting rid of that stubborn belly fat without exercise. Before we get to those, though, why is getting rid of that belly fat so important?
Why Is Belly Fat Bad?
Belly fat is hard to get rid of because it is primarily visceral fat. This is deeper than the other type of fat, which is subcutaneous, and is a crucial part of our body’s system.
Once that belly fat begins to enlarge the waistline, it becomes a bigger problem. Individuals who have an excess of belly fat are proven to experience metabolic disease and heart disease at a greater rate.
In fact, belly fat can be linked to many major health issues because it is located so close to several vital organs. This extra baggage can put pressure on these organs, which can affect their functionality.
This fat is hard to get rid of, and that difficulty only increases as you get older. Remember though, you can lose weight through losing belly fat, so how can you lose that belly fat?
The best way is to incorporate some cardio and high-intensity intermittent training. However, if you don’t have the time or are unable to do that, there are some other things you can do to burn that belly fat.
Ways to Lose Belly Fat – Diet
Belly fat is made in the kitchen, and that means one of the best ways to get rid of it has to be in the kitchen. There are many foods and techniques that are associated with your diet that you can incorporate into your daily routine.
Here are a few dietary considerations that will help play a part in reducing your belly fat.
Abdominal fat has been shown to be decreased by the inclusion of fiber-heavy foods. You have to eat the right type of fiber for this to be effective, though. There are two types:
Soluble – this pulls water from the food you’re digesting and creates a gel as you digest. This can slow down digestion.
Insoluble – this type of fiber adds weight to your stool, which can help you pass the digested food faster.
Soluble is what you are looking to include in your diet.
The slowing down of digestion makes you feel full for longer, and that means a reduced appetite. This will decrease the number of calories you take in, which, in turn, will reduce fat retention.
To get this type of fiber, include more legumes, flaxseed, or oats among many other types of vegetables and fruits.
Increase Protein Intake
Protein-rich diets are very efficient at weight loss and control. When you add in certain key protein sources, you can help decrease your appetite, elevate metabolism, and take in fewer calories per day.
Good foods to add to your diet are eggs, fish, poultry, nuts, and legumes. You can also add in a good whey shake to help you make sure you are getting enough protein.
Including a good level of probiotics can help lose the belly fat. Probiotics are bacteria that are present in several fermented food or evening supplements. These bacteria help improve gut health, enhance the immune system, and help with regulating weight.
There have even been some studies that show select probiotics help with the reduction of belly fat. Members of the Lactobacillus family can be found in kombucha, kefir, miso, and tempeh. If you can’t find a food you like that has this bacteria in it, you can always go with a good supplement.
Apple Cider Vinegar
Apple cider vinegar is rich in acetic acid, which has a lot of great health benefits. In fact, the acid has been proven to reduce belly fat in several studies.
By adding a few tablespoons of this vinegar daily, you may see a marked improvement in the reduction of your belly fat.
Make It Spicy
There are several spices that you can use to enhance the flavor of your food that also help with weight loss and control. Spices like cumin and cinnamon have shown positive results with weight loss.
Peppers also contain a substance that can help boost your metabolism. Capsaicin can help your body burn more calories. There have even been some studies that have shown that capsaicin also helps get rid of visceral fat.
Another great spice to use for weight loss is ginger. For centuries, this spice has been used for upset stomachs and to reduce bloating. Coriander also works well for this.
Eliminate Refined Carbs
In general, reducing carbs is a good idea if you want to lose belly fat, especially the refined type of carbs. Low carb diets have been proven to target belly fat and the fat surrounding organs, such as the liver.
Therefore, removing white bread and pasta could actually help you with the task of getting rid of belly fat.
Refined sugars are a big part of almost anyone’s weight gain, so removing them is a good step to take to get rid of your belly fat. Try using healthier substitutions, like raw honey or maple syrup, as sweeteners or when you cook.
Don’t Skip Meals
Try eating several small meals rather than the traditional three big ones. Also, try to eat in the morning. There have been some studies that show that if you do not eat in the morning your body will produce more hunger hormones later in the day.
The multiple small meals will keep your body satiated throughout the day, which will lead to less binging. This will help you eat fewer calories and reduce the amount of belly fat you have.
Water helps your digestion process. By making sure you are hydrated, you ensure everything works properly, and that will maintain your weight better.
Ways to Lose Belly Fat – Mental Health
Many people forget the effect that your mental well being has on your physical health. With too much stress or anxiety, your body releases a compound called cortisol. This hormone plays a part in fat retention. Therefore, stress and anxiety have an impact on belly fat.
Here are a few things you can do to help your mental health.
Meditation helps your mind filter through your day’s events, and it gives it time away from the hectic life that we are all living in.
Take a Break
On a related note, to relieve stress, you can also make sure to take your body and mind away from everything. A small break every few hours will help reduce stress and anxiety.
Another way that many people relieve their stress is to journal. This is a form of meditation to some. Getting all your feelings out and onto paper gives your mind time to deal with issues that are causing your anxiety or stress.
Ways to Lose Belly Fat – Physical Changes
There are some physical changes you can make that are not exercise-related. By making these few changes, you may see some improvement in regards to losing belly fat.
Here are some of the changes you can make that may help you with reducing your belly fat.
Get Good Sleep
Sleep gives your body time to recover from the day. If your body is not functioning properly, it will affect your appetite, and it may cause the production of cortisol. This will help the body retain more fat. Also, sleeping at regular times will help you avoid unnecessary late-night snacking.
Work on Your Posture
By standing straight, you automatically engage your abdominal muscles. Engaging your muscles continuously will help tone and strengthen your core, which will also help burn more fat.
Clean and Organize Your Personal Space
This is not only a physical exercise but a mental one, as well. By organizing and cleaning your space, you may find you have less stress and anxiety. That will, in turn, help with your mental health and get you moving during the day.
Exercise is the best way to rapidly reduce that stubborn belly fat. However, there are plenty of people, whether due to a hectic schedule or physical complications, who just can’t exercise.
That doesn’t mean that the struggle to reduce their belly fat is impossible. It just means they have to concentrate more on their diet and be a little more patient. How to lose belly fat without exercise may be a bit more complicated, but it can definitely be achieved.
By adding some things to your diet and removing others, you will be able to affect your body’s calorie intake and the way your systems function. With the tips and information above, you should be able to successfully lose belly fat.