You could be trying to lose belly fat as it makes you feel less attractive or you are concerned about the impact it has on your health and quality of life. The first reason might be the most obvious and observable, but both reasons are totally valid and worth considering.
Belly fat is linked to an increased risk of developing various health problems. It’s a risk factor for heart disease, type 2 diabetes, and even some cancers, says Samuel Klein, MD, director of the Center for Human Nutrition at the Washington University School of Medicine in St. Louis, Missouri.
You can lose belly fat without exercise and this is nothing more than going back to basics. It’s time to get back to eating healthy, staying active, living a stress-free life, getting enough sleep, and disciplining yourself.
How to lose belly fat without exercising?
Eating these two food groups will work for you in many ways. It’s even better if you can include protein and fiber in every meal or snack you eat.
1. Eat lots of protein and fiber
Here are some of the benefits of eating protein and fiber:
- It will help you balance blood sugar levels and prevent insulin resistance. The absorption of carbohydrates and sugars is slowed (a combination of certain foods can reduce the glycemic load of the food – the rate at which food is absorbed into the blood as glucose). This would make it less likely to store fat or develop diabetes. You can also consume apple cider vinegar to achieve a similar effect.
- Proteins are more difficult to digest and take longer to metabolize and be used. This means that you lose energy as you burn them. They make you feel fuller faster and leave you satisfied for longer.
- Fiber will help you pass food through your system efficiently, and it will prevent constipation. It will also help prevent bloating and deflate your stomach.
You must keep two things in mind when applying this rule:
The protein you eat should not be just any type of protein. Find a healthy source of protein that is organic and free range. Go for lean protein, like:
- Poultry (but remove skin and fat).
• Seafood (which is broiled or steamed).
• Beans and peas.
• Eggs.
• Nuts and seeds.
It’s best to get your fiber from vegetables. Fruits contain fiber, too, but some can be high in sugars (thus high on the glycemic index – affecting blood sugar and insulin more), so you don’t want to be eating too much.
2. Eat non-starchy carbohydrates and limit starches
A starch is a complex carbohydrate. It is a polysaccharide, so it contains a long chain of sugar units, in particular glucose. This explains why starches cause a large increase in insulin production and become a problem. They require digestion before being available to the body. They are first broken down into simple sugars and then the body can use them for energy.
The most common sources of starch include:
- Potato.
- Winter squash.
- Sweet potato.
- Corn.
- Wheat.
- Other grains.
Non-starchy vegetables are typically parts of the plant that flourish. Lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, bell peppers, and tomatoes are all considered non-starchy vegetables.
We’re not saying you should throw out all starchy foods. Especially since starchy vegetables have many benefits as well. They are packed with vitamins and fiber and will fill you up.
3. Eat unsaturated fats
Unsaturated fats, believe it or not, help you shed pounds. This is good news for all avocado and olive oil fans. For more information, we invite you to read our article: Eating fat to burn fat? where you will find more detailed information on this topic.
Let’s take a look at some examples of these foods:
- Extra virgin olive oil.
• Avocado.
• Nuts: walnuts, hazelnuts, macadamia nuts.
• Olives.
4. Eat frequently
We all forget to eat sometimes or put off our food for so long that by the time we get to eat we’re hungry and ready to eat for two. When we don’t eat for long periods of time, we are also more likely to go for unhealthy snacks to quiet a growling stomach. We crave an abundance of fatty and sugary foods, clearly indicating a hormonal imbalance.
If you want to lose belly fat, you need to eat frequently in small amounts, and the right foods. You want a constant supply of energy provided by protein, healthy fats, and healthy carbohydrates. If you do, your belly fat will leave you sooner than you expected.
By eating frequently, you avoid uncontrolled spikes in blood sugar and keep your insulin levels stable.
Skipping meals is often seen as an attractive way to lose weight, but this is a bad thing to do if you want to lose weight. You should eat every two to four hours. You should eat for energy, not for fun, every two to four hours.
You might even have to eat vegetables throughout the day sometimes, looking like a cute koala. The body takes a little time to get used to the new routine and ‚your new you‘, so you really need to stay away from the unhealthy cycle of highs and lows. And the way to do it is to avoid hunger.
This may sound a bit strange, but belly fat often has little to do with the amount of food you eat. It’s more about what you eat, how you eat it, and how you feel. By eating frequently, you may even notice that you are eating less. And you will feel more energetic.
5. Drink lots of water
Drinking water is one of the simple adjustments for weight loss. Water plays an essential role in your weight loss journey. It’s one of the easiest yet most often overlooked aspects of fat loss. When your body becomes dehydrated, it slows down your metabolism and sends the wrong signals to your brain, such as hunger. Drinking water will help curb your appetite much faster and keep you from excess calories.
Don’t forget the water. When you feel hungry, the first thing to do is reach for your water bottle. Remember that a hunger signal and a thirst signal can be confused by the body. You can also consume this apple and cinnamon detox water drink that will also serve as an anti-inflammatory of the belly.
6. Relax
Experts believe that when under stress the body produces more of the hormone cortisol (be sure to be aware of the warning signs of high cortisol levels ).
Elevated cortisol levels can contribute to weight gain, making it difficult to lose especially belly fat. Stress also causes your sympathetic nervous system to go into overdrive. Researchers believe that chronic stress can contribute to obesity by causing people to eat more.
Use these meditation techniques to reduce stress.
7. Get enough sleep
Lack of sleep can increase body weight. Sleep is vital for our metabolism and weight control. When we don’t get enough sleep, our hormonal balance suffers, and the way we store and process carbohydrates is disrupted.
If you have irregular or insufficient sleep, your cortisol levels rise as well. Cortisol is a stress hormone. When your body feels under stress, it stores fat in the abdomen.
There are of course differences between people. Some can thrive on 5 hours a night, while others cannot function unless they get 9 hours of sleep.
You need to distinguish between the time you spend in bed, and the time you actually get good quality sleep. You could be in bed for 10 hours, but if you only get 5 hours of sleep due to different disturbing factors (stress, noise, pain), it will not be enough for your body and mind.
As a general rule, for our body to function well, you must get at least 7 hours of sleep per night, on a regular schedule. Try to be in bed at around the same time every night.
If you find it difficult to fall asleep, try this simple recipe: Sugar and salt for insomnia? You can find an answer to your difficulty sleeping by following the explanation and instruction in this information.
8. Start walking
There is no need for a specific exercise here. While walking is a type of physical activity, the goal is to make walking a part of your daily routine.
Depending on how often you walk, you can easily lose a pound a week or more. Think about it, in less than five months you can have 9 kilos less without spending hours in the gym and without going on a diet. Just by making a few adjustments to your routine you can greatly increase the number of steps you take daily.
Other things to do to lose belly fat
If you want to lose belly fat fast, you also have to avoid certain food groups and specific foods. It is also important to learn how to cook delicious dishes that can specifically help you lose belly fat. You can even accelerate your fat loss by doing certain types of exercises, read our article: The 5 best exercises to lose abdominal fat, there you will find ideas of exercises that can help you lose belly fat faster.
