Most working women, homemakers, mothers, and nerdy teens have one recurring dream – getting the perfect curves at the right place and a flat belly. Exercising seems impossible, given their tight schedules, so it is easy to give up all hopes of living that dream. There is no doubt that a balanced diet and a good exercise routine will get you that envious flat abs, but don’t worry if exercising is not your thing.
These 14 simple and effective tips will let you know how to reduce belly without exercise.
1. Eat Plenty of Fiber-Rich Foods
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less.
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period
Make an effort to consume high-fiber foodsevery day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
2. Don’t Drink Too Much Alcohol
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink.
3. Don’t Eat a Lot of Sugary Foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity and fatty liver disease.
Every time you drink a packaged fruit juice, you take in more calories than if just eat the fruit. Though the packaged juices are claimed to be of real fruit juices, they contain high amounts of sugar, flavor, and color. Try to avoid them.
Almost all of us have a sweet tooth, and we can’t give up on eating cakes and pastries either! You can eat cakes that contain less sugar or artificial sugar, dark chocolate, and less sweetened sweets.
4. Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve health and burn calories. Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial
Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week.
5. Drink water when you’re hungry.
Drinking water, at least eight big glasses a day, not only hydrates you and removes those unwanted toxins, but also helps you shed some pounds, especially in the midsection of the body. Drinking a good quantity of fluids also helps to keep premenstrual bloating in check. Drink water before your meal. Don’t drink water right after lunch or dinner. Wait for 10-15 mins and then drink water.
6. Eat Right
Eating right includes a lot of things. First things first, you need to completely cut down on processed and instant foods. The preservatives and high content of salt in them induce a rather instant bloating.
Secondly, you must include fruits and vegetables that are rich in fiber and also have high water content. The water will reduce the bloating, and the fiber will induce proper digestion that will, in turn, shed some pounds off that tummy.
Thirdly, eat small and frequent meals. Use smaller plates or bowls to make the small portion size look big.
Fourthly, chewing food is also extremely essential to keep that figure right. You must chew your food at least 10 times before you swallow it. If you don’t chew it well, the body needs to work extra to break down that food in the stomach. This leads to gas, bloating, and indigestion.
Lastly, when you eat quickly, you tend to swallow air, and this will accumulate in the belly, causing a little bump.
7. Go On Long, Lazy Walks
Here comes the best way to lose belly fat without exercise. A leisurely 30-minute walk is also a good idea to enhance your metabolism and burn those extra inches off your waistline. You could take a stroll down the road or take your dog for a walk in the park. A leisurely walk is definitely not counted as exercise.
8. Avoid Chewing Gum
Chewing gum causes swallowing puff-producing air. It causes bloating and makes it very hard for you to put on those skinny jeans. To keep your breath fresh, you better suck on mint rather than chewing gum. You can surely prevent a growing belly if you steer clear of chewing gum.
9. Consume Negative Calorie Foods
Negative calorie foods are fruits and veggies that require more energy to metabolize them than the calories that these foods hold. They have high water content, vitamins, minerals, and proteins.
Negative calorie foods such as watermelon, tomato, lettuce, broccoli, coffee, celery, grapefruit, yogurt, fish, chicken, turkey, chillies, chicken broth, apple, orange, arugula, cucumber, and asparagus are not only healthy, but also tasty. Experiment making awesome salads or cook amazing meals with these foods, and you will notice the difference.
10. Eat More Protein
Eating high-quality protein helps to reduce abdominal fat as proteins aid metabolism and reduce cravings or hunger pangs. Include baked fish, chicken stew, soya chunks, lentils, sprouts, and mushrooms in your diet.
It is advisable to include vegetables as too much protein intake may lead to gout.
11. Avoid Starchy Foods
White bread, polished rice, pasta, noodle, corn, corn flour, potato, etc. are all high in starch content. Starch is broken down into sugar in our body, and when there is excessive sugar accumulation, it gets stored in the body as fat. To get a flat tummy, avoid starchy foods. Switch to healthier alternatives such as brown bread and brown rice.
Now that you know how to lose belly fat without exercise, what are you waiting for? You must consider exercising and eating healthy to achieve that perfect figure, and, of course, to live a healthy life. But, for the time being, if you can’t muster the willpower to do so, these methods should work.
12. Eat Thoroughly and Slow Down
Your mind needs time to process that you’ve had enough to eat.
Biting your sustenance unmitigated impacts you to eat essentially more constantly, which is related with diminished sustenance assertion, widened totality and humbler piece sizes.
How quickly you complete your dinners may furthermore influence your weight.
A propelling examination of 23 observational examinations declared that speedier eaters will no ifs ands or buts put on weight than slower eaters.
Exuberant eaters are also generously progressively dedicated to be fat.
To begin eating substantially more a tad at any given moment, it may check how as habitually as possible you eat every goody.
Eating your sustenance continually can draw in you to feel much progressively full with less calories. It is a reasonable strategy to get fit as a fiddle and obstruct weight gain.
13. Reduce the size of your plate
This trick may seem anecdotal, yet it proves to be frighteningly effective. It reduces the amount of food (and therefore calories) consumed. Meals are less copious, and the feeling of satiety is also felt more quickly.
14. Rest soundly and Avoid Stress
Concerning prosperity, people often ignore rest and stress. Both, really, effectsly influence your craving and weight.
A nonattendance of rest may exasperate the hankering coordinating hormones leptin and ghrelin. Another hormone, cortisol, ends up raised when you’re engaged.
Having these hormones change can assemble your longing and longings for shocking sustenance, provoking higher calorie utilization.
Likewise, unending absence of rest and stress may grow your peril of a couple of diseases, including type 2 diabetes and power.
Poor rest and excess pressure may unevenness a couple of basic desiring coordinating hormones, influencing you to eat more.
The Bottom Line
Well, it’s possible to lose your belly fat without doing any exercise.
But first, let me ask you this question.
Why is it that people who have extra fats always spend times doing hard exercises?
Why is it that every time you meet a doctor, he recommends you to do more and more exercise to lose your belly fat?
Well, the answer is quite simple. When you do exercise, you then sweat like hell, and your belly fat starts melting like an ice cream.
So if you want to lose your belly fat without doing any exercise, then you have to do something else that will do the same job; burning your fat.
So let me give you that trick which will help you burn your fat while you are literally sitting on your butt.
The name of that trick is using Pepper. And it was accidentally discovered by a cop who was in a SWAT mission once.
His name was Todd and he had a beautiful wife. But the problem was that his wife was stuck with a whole lot of fats all over her body.
And just like other, she was also clenching her teeth and bearing unbearable pains.
But thanks to her luck, one day her husband went to a SWAT Team mission where he was sprayed pepper right on his face.
And that caused his body to start burning and sweating like hell. And right at that moment, he discovered that if pepper could turn his body into a sweating machine, then maybe it could help his wife to lose her fat.
So he went home and do some studies. And he found that the oleoresin capiscum that was present it that spray could actually help our body to sweat and burn excess fats.
But the problem is that the only source of Oleorsin Cpiscum is the Cayenne Pepper.
And who on earth can stay calm and eat this soul-burning stuff?
So he had to find out a smart way to feed his wife OC, and thus he blended it and came up with a tea that tastes like Broccoli.
But he managed to convince his wife to keep drinking that tea, and within a week they started noticing a dramatic change in her body until she became like this..
It was literally unbelievable and mind boggling. So many other people, including my friend, tried out that Tea-strategy which basically contains an ideal amount of OC.
And voila!!! It worked out for them as well.
So for losing your belly fat, I would also suggest to try it out. It will most certainly work out.
You know, if you add 2 with 2, then it will be 4.
Similarly, if you sweat like hell and burn your fat every single day, then you will definitely lose your extra weight.
So give it a try. Hopefully it will work out for you.
Here’s the link for you to learn more about this incredible Tea and life changing stories The Flat Belly Fix – Sit On Your Butt And Burn Your Fat
Hope this helps