There is a common problem with working women, homemakers, mothers, and teens: tummy fat. It is hard work to get a flat belly and curves in the correct places. Sure, you can describe a balanced diet and a good exercise routine, but it is difficult to hit the gym for exercise with your busy schedule. Hey, no worries! If exercising isn’t your thing, we know how you can shed belly fat. Check out these simple 14 points on how to lose belly fat.
Given here some effortless ways to reduce your tummy:
1. Eat More Protein
As proteins aid digestion and decrease cravings or hunger pangs, consuming high-quality protein helps minimize abdominal fat, including baked fish, chicken stew, soy chunks, lentils, sprouts, and mushrooms in your diet.
As too much protein intake can lead to gout, it is advisable to include vegetables.
2. Increase Vitamin C Intake
Vitamin C helps prevent oxidative stress and many health problems at bay (1). Healthy sources of Vitamin C and minerals such as calcium, potassium, magnesium, and zinc are fruits such as orange, lemon, lime, bell pepper, broccoli, kale, grapefruit, and kiwi. Vitamin C is good for digestion and blood pressure control. Eating at least one fruit with a lot of vitamin C per day is a good idea.
3. Get Your Posture Right
The first move to having a flat belly is to have a healthy stance. Often, your stomach is accentuated by slumping and slouching, and over time, when you sit with a constant slouch, you can find a little tummy. A few pounds would be automatically decreased by standing up straight,
Picture a rope dragging your upper body towards the ceiling to stand upright, and you can already feel your shoulders rising. Make sure your feet hit the floor at all times to strengthen your posture when seated. To ensure that you sit straight on your chair, you may also put a pillow on the small of your back.
4. Cut out The Sugar
Every time you drink a packaged fruit juice, you take in more calories than just eating the fruit. Though the packaged juices are claimed to be real fruit juices, they contain high amounts of sugar, flavour, and colour. 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.
5. Hydrate Yourself
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 the right 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.
It is a good idea to avoid alcohol as well if you are aiming for a flat belly. Alcohol messes up your system and causes dehydration the more water you drink, the more water and waste products your body will flush out. This will help your body get rid of harmful toxins and lose more weight over time.
6. Avoid Chewing Gum
Swallowing puff-producing air is caused by chewing gum. This causes bloating and makes it impossible for you to put those skinny jeans on. Suck on mint rather than chewing gum to keep your breath fresh. When you steer clear of chewing gum, you will avoid a growing belly.
7. Avoid Starchy Foods
The starch content is high in white bread, polished rice, pasta, noodles, barley, corn flour, potato, etc. In our body, starch is broken down into sugar, and when there is an unnecessary accumulation of sugar, it is retained as fat in the body. To get a flat tummy, avoid starchy foods. Turn to healthy options such as brown bread and brown rice.
8. Cleanse Your System
There is a need to treat bloating and constipation. To get rid of toxins, drinking detox and cleansing juices and going to the bathroom are needed. Giving in to a hurry and avoiding doing the big job is very convenient. The brain can begin to ignore and avoid the body’s signals over time. You’ll begin to feel constipated with time and, thus, bloated.
You can set a morning routine by drinking a big glass of warm water as soon as you wake up. You will notice a build-up of pressure down there almost instantly. You may also try intermittent fasting or the 8-hour diet, a non-restrictive diet plan that works best for weight loss.
9. Eat Healthy Carbohydrates
You do not have to avoid eating carbohydrates completely. Carbohydrates provide energy and have loads of vitamins and minerals that are good for your body. Choose the source of carbohydrate intelligently. Brown rice, cereal fiber, bulgur wheat, and dark bread can help lose belly fat. These whole grains are filled with fiber that makes you feel full, and, as a result, you tend to eat less (7).
10. Go on Long, Lazy Walks
Here comes the best way to lose belly fat without exercise. A leisurely 30-minute walk is a good idea to enhance your metabolism and burn those extra inches off your waistline. You can 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.
11. Sleep Well and De-Stress
You are worried about how to reduce belly fat without exercise? Don’t worry! When you are worried and worked up, your body produces stress hormones and steroids. These directly affect your digestive system and, in turn, lead to bloating and constipation. That is not all. A stressed body and mind also induce cortisol production that adds a fatty layer at the waistline as it attempts to protect the vital organs. Give yourself time. Make sure you unwind every day. Sleep at least seven hours every day. Listen to music and do things that relax you. And no, do not indulge in smoking. It may comfort you, but it has its ways of adding pounds to your mid-section.
Make sure not to oversleep as oversleeping or no activity for long hours can also lead to a bulging tummy.
12. Eat Right
Eating right involves many things. First things first, you need to cut down on processed and instant foods completely. The preservatives and high content of salt in them can induce instant bloating.
Secondly, you must include fruits and vegetables that are rich in fibre and have high water content. The water will reduce the bloating, and the fibre 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.
Lastly, chewing food is also extremely essential to keeping that figure right. You must chew your food at least ten times before you swallow it. If you don’t chew it well, your body needs to work extra to break down that food in the stomach. This leads to gas, bloating, and indigestion.
13. Consume Negative-Calorie Foods
Negative-calorie foods are fruits and veggies that require more energy than the calories they contain to metabolize them. They are high in water, minerals, and vitamins. They are, therefore, suitable for losing weight.
Not only healthy but also delicious are negative-calorie foods such as watermelon, tomato, lettuce, broccoli, coffee, celery, grapefruit, yoghurt, fish, chicken, turkey, chillies, chicken broth, apple, orange, arugula, cucumber, and asparagus. Experiment with these foods to make great salads or cook incredible meals, and you’ll notice the difference.
14. Balance It Out With Supplements
B-complex and calcium are vital for your well-being. While most women are unaware of this fact, some do take these supplements. There is a rise in estrogen levels after puberty. This helps in housing the good fat (or protective fat) in your hips and your tummy to prepare your body for pregnancy. When you reach menopause, the estrogen levels drop, and the protective fat settles around your belly area. Therefore, B-complex vitamins and calcium are not only vital for your well-being, but they also help in regulating the levels of estrogen in your body. These supplements flush out the excess estrogen and give you a slimmer waistline.
It is difficult to get rid of belly fat without working out, but not impossible. To reach that ideal figure, and, of course, to live a balanced life, you must start exercising and eating healthy. For the time being, these strategies can work if you can’t gather the willpower to do so.