Ask any man or woman what body part they are most conscious about and the most likely answer will be; the waistline. This is because belly fat is unsightly. It is also unhealthy, and stubborn. One question that keeps popping up is, “how can I lose belly fat without exercise?”
Well, there is no single answer to this question. Nor is there a one size fits all one. It is as much about what to do as it is about what not to do. And it often requires a multi-pronged approach. This means doing (or not doing) a number some things at the same time.
Below are some simple tips to get rid of that gut forever.
1. Get To The Root
As mentioned, there is no one size fits all to your waistline problem, as every individual is different. The best way to deal with a problem is to first find its root cause. This means find the factors contributing to your belly fat accumulation. Some answers to this are within the tips that follow.
2. Watch Your Carbs
Contrary to what you might have heard, carbohydrates are not the enemy. Carbohydrates–or carbs–as they are known, are an important part of a healthy nutrition regimen. What matters are the amounts and types of carbs. Carbs stimulate insulin production, which can cause abdominal fat storage.
This can be a complicated subject, with things like simple carbs, complex carbs, low glycemic, and high glycemic. Keep it simple and eat small quantities of complex carbs such as brown rice and whole grains. Avoid products with the words “bleached” and “enriched” leading the list of ingredients list. Natural carb blockers are something you may want to look into.
3. Cut Back On Sugar
This is closely related to the carbs point above. While a number of hormones contribute to belly fat, the most influential one is insulin. High levels of it can cause fat storage around the abdominal region.
Moreover, this can also lead to insulin resistance, which in turn can cause more abdominal fat storage. Cut back on sugars, especially processed sugars and simple carbs such as white sugar, corn syrup, and molasses. Look out for products containing high-fructose corn syrup, glucose, fructose, and maltose.
4. Get Your Hormones Checked
“No matter what I do, I can’t lose belly fat!” This is a common complaint from even people on a diet and intense exercise regimen. It goes to finding the root cause of your problem (#1 above). Hormonal balance is usually the culprit here. Besides insulin, other hormones that may cause fat loss frustrations include leptin, estrogen, testosterone, cortisol, and DHEA. Age plays a role in this, as hormonal changes start to occur. Eating right can help, but you may also want to look into hormonal supplements.
5. Drink Water
Health experts advice drinking plenty of water daily for optimum health. This is because besides hydrating it, water also helps cleanse your system. Also, drinking water can help you lose weight which can result in a flatter midsection. Drinking one or two glasses of water before meals can help curb appetite, so you eat less thus reducing your overall calorie intake.
6. Eat Food: Real Food
Our lives are ever-busier. We live in the day and age of quick solutions, including fast food and processed food. These are often loaded with sugar, salt, and unhealthy fats.
By the way, some processed foods can actually be good for you. A well-balanced home-cooked meal is the best way to go, but who has the time to cook every day? A trick that works for many is to find a day in the week to prepare meals for the rest of the week, and store these in the freezer. Now all you have to do is grab and eat or take to work.
7. Eat Plenty Of Vegetables And Fruit
Some “experts” give the erroneous and downright stupid advice to avoid fruit when trying to lose weight. Fruit is healthy food full of vitamins and minerals that your body needs. So are vegetables. Fruits and vegetables contain high amounts of water, which help you feel full with less calorie intake, as well as helping you eat less. Try to go for fresh fruit, not canned/packed fruit.
8. Check Your Alcohol Intake
The term “beer belly” did not come out of the blue. While glass or two of wine or tequila a day may not do you harm and it is even linked to fat loss, excessive imbibing often results in bulging mid-section. Alcoholic beverages are loaded with empty calories which can contribute to fat storage.
9. Eat Fats
This goes against conventional advice. But, like carbs, fats have been so demonized that we forget we actually need them to be healthy. Again like carbs, it is not about fats in general, but the types of fats you consume.
Fats can help suppress appetite and contribute to the feeling of fullness for a sustained period of time. Therefore, eating healthy fats can help you lose belly fat. Examples of foods that contain healthy fats include nuts, seeds, avocados, olives, chia seeds, and fatty fish.
10. Exercise, Without Exercising
We Know. This was supposed to be about no exercise. Confucius said, “Choose a job you love, and you will never have to work a day in your life.” This is true for other aspects of life as well. The best way to approach fitness is to make it fun. Find something you love to do (with your clothes on!). Examples include walking in the wood or elsewhere, rollerblading, dancing, and rope jumping. This will give you some healthful exercise without actually doing exercise. Teaming up with family or friends is usually a good idea.