How to Lose Belly Fat Without Exercising
Yes, You Can Lose Belly Fat Without Workout
Losing belly fat is all about being in a calorie deficit, which is precisely why you can get the job done without exercising and simply adjusting your daily food intake.
"You must count calories," celebrity trainer Jillian Michaels told POPSUGAR. "Fat is stored energy, and calories are units of energy. Eat too many calories, and you store them as fat. To lose fat, you must burn stored calories. Therefore, eating [healthy] and training for calorie burn are the keys to losing belly fat."
Track how many calories you're eating every day by using an app like MyFitnessPal. How many calories you eat a day is up to you, but make sure you're not eating anything below 1,200.
There are all kinds of healthy whole foods that will help you shed belly fat faster. Reach for eggs, lean protein such as fish, tofu, whole grains, and MUFAs (monosaturated fatty acids) like nuts, avocados, and olive oil. Research has found that blueberries might help fight belly fat.
Time to cozy up to your reusable water bottle. A hefty amount of H2O every day will help you flush out toxins, keep you from oversnacking, and help you slim down in the long run. Aim for at least 80 ounces a day. You'll also experience clearer skin and more energy.
Sorry to be the bearer of bad news, but if you're serious about getting rid of belly fat, you need to buckle down and stop eating fried food, packaged goods, sugary treats, and anything else that's processed. Stick to whole foods and eat a healthy serving of protein, carbs, and fat at every meal. The more veggies you can fit into your diet, the better.
As much as you love beer and cocktails, you'll have to significantly cut back on these drinks if you want to get rid of belly fat. "Everyone gains weight differently, and this is mainly a factor of genetics. However, a high consumption of alcohol and refined sugar have been associated with increased abdominal adiposity or 'visceral fat,'" Whitney English, MS, RDN, CPT of Whitney E. RD. told POPSUGAR.
Steer clear of your favorite alcoholic beverages and sodas and teas that have refined sugars in them. Instead, drink sparkling water or unsweetened tea. You'll feel much better in the long run because of it.
The most popular form of intermittent fasting is eating all your meals within an eight-hour window and fasting for the other 16 hours of the day. When you choose to eat and fast is up to you. Some people like to eat between 8 a.m. and 4 p.m. while others like to eat between 12 and 8 p.m.
Dr. Daryl Gioffre, a celebrity certified nutritionist, told POPSUGAR that when you fast for 16 hours, "your blood sugar and insulin levels lower" and the human growth hormone increases. This increases your metabolic rate "by up to 14 percent in some people," and your body has no other choice but to start burning your body's stored fat for energy. This will help you get rid of belly fat sooner than if you ate at your normal schedule.
Stress wreaks havoc on the body due to the stress hormone cortisol, and it causes us to hold fat in inopportune places, including and especially your midsection. Try daily de-stressing practices, like meditation, taking a break from your phone, or even coloring or journaling. The more you can feel relaxed, the quicker your belly fat will disappear.
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