Have you ever wondered how to lose belly fat without exercising? If so, you’re not alone. Many people struggle with the same question.
However, know this: yes, losing excess belly fat is possible without any exercise. Solution to losing belly fat isn’t only exercising as most people think. It’s possible through a number of other ways. It only requires a little effort.
What Causes Belly Fat?
Before going to the solution, you must know what the problem is. If you don’t know what causes belly fat, you can never get rid of it.
Following are the main reasons why people have belly fat:
- Intake of Sugar, sugary drinks, sugary meals and beverages. It causes obesity and slows your metabolic activity.
- Excess Alcohol Consumption: Having consumed alcohol, 30% calories are added in your normal lunch.
- Physical Inactivity: Globally, 31% of adults were inactive in 2008. It caused approximately 3.2 million deaths. It’s one of the major cause of belly fat.
- Lack of Sleep: Average sleep time is 7 to 9 hours. Not getting proper sleep can lead to poor health.
- Poor Diet: Low proteins in your diet affect your weight a lot.
Man should consume 36 grams or 150 calories of sugar per day.
Women should consume 25 grams or 100 calories of sugar per day.
How Belly Fat is Dangerous
Is belly fat dangerous? Yes, it is. This type of fat is the visceral fat (stored in the abdominal area). 10% of the body fat is visceral fat. This excess fat can lead to some serious life threatening and fatal conditions:
- Cardiac Arrest.
- Stroke
- Type 2 diabetes
- High blood pressure
- Alzheimer’s Disease
- Breast cancer
- Colon cancer etc
This shows how dangerous excess of belly fat can be if not controlled.
Some people are not very fond of exercise, or they are simply not able to do it. Also, because of some injury, a fracture or any health issue, people can’t do physical exercise to lose unwanted belly fat.
But that’s no problem at all! Because losing because belly fat is possible without any exercise.
Best Ways To Lose Belly Fat Without Exercise – Here’s How it’s Possible
Balance Your Sugar Intake
Added sugar is the most dangerous thing a body consumes on a daily basis. It contains calories with no nutrients which causes some serious and life threatening diseases; obesity, heart attack, and type 2 diabetes.
Foods that contain natural sugars are fruits, berries and vegetables. Packed juices contain added sugars, colors and flavor. Cakes, pastries, dark chocolate etc. store a lot of added sugars. Their intake can be life threatening in the long run. Bread, flour and biscuits should be consumed in a balanced amount and not too much.
Average intake of sugar for men is 150 calories or 36 grams. For women, it’s 100 calories or 25 grams.
If you’re aiming to lose belly fat, prevent eating foods that contain added sugars.
Keep Your Body Hydrated
It’s ideal to start your day by drinking water. Average intake of water per day is 7-8 glasses. It varies, depending on your body but it’s necessary to drink a lot of water.
Drinking water cleanses your digestive systems and maintains your metabolism. Hot or warm water melts visceral fats.
If you drink more water, the toxins in your body will be released from the body through excretion. It will help keep the body clean from toxins.
Stop consuming excess alcohol: alcohol causes dehydration. It messes the normal and regular functioning of the body. If you want to reduce belly fat then alcohol is a big NO.
Get Enough and Good Sleep
Getting enough sleep helps your body and mind both. Average sleep duration for adults is 8 hours. Moreover, it varies in babies and teens, they need more.
Furthermore, increase in weight and belly fat is linked to sleep deprivation.
How? Not getting enough sleep or sleep deprivation leads to:
- unhealthy eating habits.
- Hormonal changes in the body.
- Irregular and excessive intake of unhealthy meals due to hunger pangs.
Ghrelin Hormone, also called the hunger Hormone is high in the body when you’re sleep deprived. It triggers hunger in the unusual times. Resultantly, this leads to unhealthy eating behaviors. Ultimately, when the diet is not in control, belly fat will increase as well.
So, for losing belly fat and body weight, make sure to sleep for 6 – 7 or 8 hours regularly.
Consume Plenty of Fibers and Proteins
A healthy diet is necessary for the proper functioning of the body and mind. Therefore, that diet must include all the nutrients: proteins, fibers and minerals that are necessary.
Here’s how fibers and proteins can help reduce belly fat?
Fibers (soluble fiber): Soluble fiber prevents gaining belly fat and help lose it. A study shows that 10 gram increase in the fiber intake lowers 3.7% risk of gaining belly fat.
Foods that contain high fiber:
- Berries
- Broccoli
- Beans
- Whole grains
- Apple
- Popcorn
- Nuts
- Potatoes
- Almonds
- Carrots
Proteins: Intake of proteins in your body is very effective in losing belly fat. Proteins burn your excess calories. It enhances your metabolism.
Foods that contain protein:
- Seafood: fish, crabs, lobsters, oysters, prawns.
- Lean meat: chicken, duck, turkey.
- Nuts: almonds, cashews, hazelnuts, walnuts.
- Dairy products: milk, yogurt, cheese.
- Beans and legumes.
If you consume these fiber and protein rich foods, they will help you lose belly fat.
Increase Vitamin C in Your Body
Vitamin C deficiency is linked to increase in belly fat. Vitamin C is an antioxidant found in many fruits and vegetables.
Therefore, if you desire to lose belly fat, increase vitamin C in your body. Furthermore, this vitamin is good for your immune system as well. It makes the immune system stronger and help against many infections.
Foods that contain Vitamin C
- Mango
- Pineapple
- Kiwi fruit
- Berries
- Oranges
- Lemons
- Broccoli
- Cauliflower
- Tomatoes
- Spinach
Answer to the question “how to lose belly fat without exercising” might be difficult, but it’s not impossible. If you consider the above discussed points, then you can surely lose belly fat with a little bit of determination and willpower.