Losing weight requires you to change your lifestyle and not just habits. You could lose weight fast by doing unreasonable amount of workout and eating inadequate amount of calories. But you would also gain back in few weeks if you don’t acquire it in your routine. These are the important things that needs to be kept in mind to lose weight in a healthy way:

1. Calorie Deficit

Weight loss = Calorie Deficit. The more calorie deficit you are in, the more weight you would lose. It doesn’t matter if you ate pizza or cake, but as long as you are hitting your daily calorie goal, you are good.

Count your calories. You can use any smartphone app to count your daily calories. It helps a lot.

Typically 3,500 calories equals about 1 pound. So if your body requires 2200 calories and you are eating 1200 calories a day i.e. a calorie deficit of 1000 calories. You would lose

1 week = 7 days

1000*7 = 7000 calories

7000 calories = 2 pounds in a week

You can only follow one of these two approaches to lose weight.

• Burn more calories than you consume: Create a lifestyle where you burn 7700 extra calories every week so that you can lose 1 kg fat/weight a week.
• Consume less calories than you burn: Create a lifestyle where you consume 7700 less calories than you burn every week so that you can lose 1 kg fat/weight a week.

2. Water

• Drink 2 litres of water everyday for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily.
• Drink water a half hour before meals and not during the meal. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.

3. Avoid sugary drinks and processed food

Heavily processed foods cause overeating and weight gain. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. People eating ultra-processed foods ate more calories and gained more weight than when they ate a minimally processed diet, according to results from a National Institutes of Health study. The difference occurred even though meals provided to the volunteers in both the ultra-processed and minimally processed diets had the same number of calories and macronutrients.

You cannot avoid fast food altogether, it’s tough. But you can minimise it. If you are eating processed food daily, reduce it to thrice a week and then to once a week and so on. You will soon realise you don’t crave for it as much as before.

4. Choose weight loss-friendly foods

Certain foods are very useful for losing fat. Studies show that soluble fibres may reduce fat, especially in the belly area. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. Some of the weight loss friendly foods are:

• Leafy Greens like kale, spinach, collards, Swiss chards and a few others.
• Cruciferous vegetables like broccoli, cauliflower, cabbage and sprouts. They’re high in fibre and tend to be incredibly filling.
• Avocados are a unique fruit. While most fruits are high in carbs, avocados are loaded with healthy fats.
• Apple Cider Vinegar is incredibly popular in the natural health community. Some people dilute it in water and drink it.
• Nuts despite being high in fat are not as fattening as you would expect. They’re an excellent snack, containing balanced amounts of protein, fibre and healthy fats.

5. Drink coffee or tea

If you’re a coffee or tea drinker, then drink as much as you want as the caffeine in them boost your metabolism by 3–11%.

In the short term, caffeine can boost the metabolic rate and increase fat burning, but after a while people become tolerant to the effects and it stops working. But even if coffee doesn’t make you expend more calories in the long term, there is still a possibility that it blunts appetite and helps you eat less.

6. Intermittent fasting

There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods.These are the most popular methods:

• The 16/8 method: It involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
• Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.

Intermittent fasting has been observed to cause an increase in the Human Growth Hormone (HGH) as much as five times over.

Also known as growth hormone (GH), HGH plays a key role in growth, body composition, cell repair and metabolism. HGH also boosts muscle growth, strength and exercise performance, while helping you recover from injury and disease

7. Cardio and weight training

Cardio and weight training will help you reach your calorie goal besides other health benefits. Say your daily requirement is 2200 calories and you are eating 1800 calories a day and burning 600 calories by working out. So you meet your daily calorie deficit of 1000 calories (1800 – 600 = 1200; 2200 – 1200 = 1000).

Go to the gym 3–4 times a week. Do a warm-up: Treadmill, Elliptical, Crossfit and lift some weights. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Prefer doing Cardio after weight training.

8. Good Habits

• Eat your food slowly.Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
• Weigh yourself regularly to check your progress.
• Get a good night’s sleep, every night.
• Walk 10,000 steps per day.
• Eat food with varying calories.
• Use small plates.
• Drink warm lemon water in the morning. Lemons are high in pectin fibre, which could help fight hunger cravings.
• Have a cheat day, once in a week or fortnight to satisfy your cravings.

9. Swap Refined Carbs for Veggies

The simple carbs in white rice, spaghetti, and sandwich rolls can “wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later,” says Jana Klauer, M.D., author of The Park Avenue Nutritionist’s Plan.

Instead of replacing these foods with healthier whole-grain bread products, which contain filling fibers that can sometimes trigger bloating, sub in vegetables for the week: Instead of rice, try cauliflower “rice” made by grating cauliflower.

Losing belly fat is one of the toughest tasks and is one of the most common problems most individuals face. It is a tedious task to burn the belly fat and one has to do a lot of workouts to get a toned belly. But apart from workouts, there are some foods that can help burn belly fat faster. These foods are good for health and must be included in the diet plan along with the regular exercise and one will be able to see faster results in the belly fat burning process.

Here’s exactly what to put on your plate to trim your middle.

1. Cinnamon

Eating cinnamon daily can help you burn fat. Cinnamon has the ability to regulate the blood sugar level and thus reduces the storage of fat. Cinnamon also delays the passing of food from the stomach into the intestine. Hence, you feel satisfied for a longer time and eat less. This helps you lose weight.

2. Green tea

Green tea has many fat burning properties and helps to reduce belly fat. Ditch your normal milk tea and have green tea. You may not see immediate results. Remember if it is immediate then it means it is unhealthy! One has to have it regularly for 3 months at least to see the results. Try to use loose green tea leaves instead of tea bags as loose tea leaves are more effective. If you want to use green tea bags then go for pyramid shaped green tea leaves instead of square shaped ones.

3. Broccoli

Broccoli is a healthy fat burning vegetable that one can eat and it also contains a lot of nutrients. Some of the benefits of broccoli are that it is fat-free, low in calories, supplies adequate vitamins to the body and contains fiber that helps to burn the excessive fat in the body.

4. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback. They don’t adversely affect blood cholesterol and don’t cause heart attacks. They are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low number of calories.

5. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight-loss diet. They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals, and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.

6. Salmon

Oily fish like salmon are incredibly healthy. They are also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein and healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supply a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally. Studies show that a huge number of people in the world aren’t getting all the iodine they need.

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

7. Beans and Legumes

Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch. The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

8. Lean Beef and Chicken Breast

Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Meat is a weight-loss friendly food because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high-protein diet can make you burn up to 80 to 100 more calories per day.

If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high-carbohydrate diet, then choosing lean meats may be more appropriate.

9. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes for extended periods of time.

They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in controlling blood pressure. On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you boil the potatoes, then allow them to cool for a while, and then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits — including weight loss.

Sweet potatoes, turnips, and other root vegetables are also excellent.

10. Soups

Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, like vegetables and fruits. But you can also just add water to your food by making a soup. Eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.

11. Some Whole Grains

Despite grains having gotten a bad rap in recent years, some types are definitely healthy. This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice, and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward. Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

12. Avocados

Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think. They also contain many important nutrients, including fiber and potassium.

13. Nuts

Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Eating nuts can improve metabolic health and even cause weight loss. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Chili Pepper

Eating chili peppers may be useful on a weight-loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight-loss supplements. One study showed that eating one gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

15. Coconut Oil

Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been shown to boost satiety compared with other fats, as well as increase the number of calories burned. There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.

Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

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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..

from 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

Cheers…