How to Get Rid of Belly Fat without Exercise
Belly fat is that one thing that many would gladly remove if we were given the chance to get rid of a physical excess. It often takes a series of workouts and dieting to keep tummy fat away. But, you may be finding it more difficult to set aside the time and follow a fixed plan to hit the gym due to a busy schedule. You don’t need to worry about your inability to work out frequently; we’ve got you covered. With a few simple guidelines, you can lose significant body weight without devotion to exercises. Here are 16 simple pointers which show us how to reduce belly fat without having to exercise so often.
16 Ways to Get Rid of Belly Fat without Exercise
Load up on Probiotics
People who know say that probiotics are amazing. They are great support for your digestive system, ensure that the food you consume is broken down properly, and as a result, preventing the development of gastrointestinal problems.
Try incorporating some low-fat yogurt or buttermilk in your diet to load up on probiotics.
Have Three Servings of Dairy Foods Daily
This is a pretty straightforward plan. Three servings of dairy products can do a lot of good to your body, helping to reduce body fat, boosting your immunity, improving your digestion, and strengthening your bones. Some of these dairy foods such as cheese, milk, yogurt, and buttermilk also improve satiety and will convey signals to your brain, keeping you from eating more food than your body requires.
Whether you like it or not, your body needs water than most other things to function properly. You need to stay hydrated at all times, and water is best for this. In a world of sodas and alcoholic drinks, it is becoming a thing to stay away from water, and this is unhealthy. You will need a minimum of eight glasses of water daily if you want your body to work just fine.
Water hydrates and keeps toxic substances out of your body. Drinking enough water can also help you to lose some pounds. Always drink water before each meal and wait a few minutes after your meals before drinking again. If you can, stay away from alcohol. As water hydrates, alcohol causes dehydration. So long as the quantity of water doesn’t make you uncomfortable, keep drinking. You will be ridding your body of more toxins and fat.
Cut out the Sugar
If you want to lose weight and all the troubles that come with it, you need to cut down on your consumption of sugar. Eat fresh fruits or drink freshly blended fruits instead of consuming packaged fruit juice. These packaged fruit juices have high sugar content, color, and artificial flavors. You must avoid such packaged products. It is quite difficult to control your appetite, especially when you have a sweet tooth. Stay away from sweets and sugar-filled pastries. You may go for dark chocolate and cakes containing less sugar and artificial sweeteners.
Eat Healthy Carbohydrates
You can stay away from sugar and some bad carbs, but your body still needs carbohydrates. You should be careful of what source of carbohydrate you are consuming and ensure they are healthy choices such as brown rice, dark bread, bulgur wheat, and cereal fiber. These carbs will give your body the energy, vitamins, fiber, and minerals it requires. You will feel full quicker and eat less frequently, thanks to the fiber. These healthy carbohydrates will also help to lose belly fat.
Increase Vitamin C Intake
You must increase your vitamin C consumption too. Ascorbic acid helps to reduce oxidative stress and strengthen your immune system against possible infections. You can get your vitamin C from lemon, oranges, grapefruit, lime, kiwi, kale, broccoli, and bell pepper. Vitamin C is also anti-inflammatory and it improves digestion. You should consume at least one citrus fruit or vitamin C-enriched vegetable daily.
Sleep Well and De-Stress
Instead of getting worked up and stressed, stay calm and give your body enough rest. Stress and worrying allow your body to produce more stress hormones and steroids. More steroids and stress hormones in your body will disturb the digestive system and its proper functioning, and as a result, leads to bloating. Stress also encourages the creation of cortisol which puts a fatty layer at your waistline in an attempt to keep your vital organs safe. Always make out time to rest and have quality sleep. Sleep for about seven hours each day and keep stress away by engaging in more fun activities. Your sleep must be measured though; oversleeping will add to your belly fat.
Eat More Protein
Always make sure that your diet includes a healthy amount of protein in it. You must consume enough quality protein in order to cut off abdominal fat; the protein in your diet will help to keep hunger away for longer and aid metabolism. It’s healthy to eat protein-rich foods such as lentils, baked fish, mushrooms, soya chunks, chicken stew, and sprouts. Mix the protein with vegetables too for a balanced diet.
Stay away from Starch
You should always try to avoid starchy foods like white bread, corn, pasta, potato, noodles, polished rice, and many others. The starch in these foods break down into sugar and keep piling until the accumulated sugar is stored as fat in your body. If you want to stop an increase in tummy fat, you should replace these starchy foods with alternatives with less starch content like brown rice and brown bread.
Avoid Chewing Gum
This is one of those simple things you probably don’t think about at all. When you chew gum for so long, you swallow puff-producing air over time and this leads to bloating too. If you must, suck on some mint or a piece of candy with less sugar. Stay away from chewing gum for as long as you can, or steer clear completely.
If you care about body fat, then you have to care about how you eat. Eat right, and do so consciously. We have highlighted how processed and fast foods aren’t good for you with all the sugar, sweeteners, and extra fat. Instant and processed foods are also high in salt content, and this can encourage bloating. Instead, eat organic and homemade meals. Always include fruits and vegetables in your diet. Go for natural sources of fiber and water to keep you full with less consumption of fat. Healthy carbs and protein should balance your meals always. Also, practice portion control and chew your food properly. Eat from small dishes and take your time to chew each spoon of food very well before swallowing. You can chew more than ten times so that your body finds it easy to break your food down. This will reduce indigestion and bloating.
Consume Negative-Calorie Foods
If you are wondering what negative-calorie foods are, they are the types of food that use up more energy to metabolize than the number of calories they provide. These fruits and vegetables contain a lot of water, minerals, and vitamins. They are ideal for a weight loss diet. Such negative-calorie foods include watermelon, orange, celery, lettuce, cucumber, coffee, tomato, fish, broccoli, grapefruit, yogurt, asparagus, chicken broth, turkey, chilies, apple, and arugula. These are some tasty options you can choose from.
Cleanse your System
We have mentioned how drinking enough water is paramount. You need to cleanse your body system in order to stop bloating and constipation using detox juices. Cleansing juices and detox will flush your system frequently so as to prevent constipation and bloating.
Follow a morning routine of drinking a big glass of warm water as you wake up. This will help clear up your body and enable it to get rid of body waste faster.
Go on Long Walks
This is one of the best ways to lose belly fat. All you need to do is take a 30-minute walk at a leisurely pace. A long leisurely walk will help you to enhance metabolism and reduce some extra inches off your waistline. You may choose to do this with a partner or your dog, just to make it more fun.
Get your Posture Right
Achieving a flat tummy can as well start with you correcting your posture. A good posture keeps your body in its right shape. If you are usually slouching or slumping, this has a direct effect on your belly, making it slightly protrude. Always try to stand or sit upright. Standing straight more often can help to cut down a few more pounds and flatten your belly.
If you are having difficulties keeping a straight posture, just imagine your upper body is pulled up towards the ceiling with a rope and keep your shoulders level. Keep your feet on the floor at all times when sitting. You can also use a pillow to help you sit straight on your chair.
Balance It out with Supplements
Finally, know your food supplements and which ones to take to support proper growth and development. Supplements like vitamin C, vitamin D, calcium and B-complex are essential. B-complex and calcium help in regulating the levels of estrogen in the body, even after menopause. These supplements remove the excess estrogen in your body and keep the right amount of good fat around your hips and belly, leaving you with a slimmer waistline.
Now that you Know…
It can be really tough shedding belly fat without much physical exercise, however, it is possible. This doesn’t mean that you shouldn’t exercise if you can; it would be best if you exercise. But when you can’t work out for a period of time, you can rely on these tips to help you with cutting off that extra belly fat.