How to lose belly fat without exercising? 10 good gestures to adopt without delay!

Having a big belly is much more than just ugly. Scientific research has shown that visceral fat is an important risk factor for, among other things, type 2 diabetes and heart disease. Likewise, people who have added too many inches to their waistline are at greater risk of metabolic disease, even if they are otherwise skinny. So, how can you lose belly fat and not only improve your appearance but also take care of your health? Can we do without sports? Here are 10 good gestures and healthy habits to adopt today!

Asking yourself how to lose belly fat is actually the first step to success. This problem area is very hard to lose and most people feel discouraged from making efforts in the right direction. In fact, there are quite simple changes in daily habits that you can initiate immediately and sustain for a long time. not even physical activities. All these gestures are tested and proven by science!

Eat lots of soluble fiber

prevent hemorrhoids from losing belly fat foods rich in fiber

Soluble fiber absorbs water and forms a gel that slows the passage of food through your digestive system. This makes you feel full for longer and you naturally eat less. In addition, soluble fiber fights belly fat in particular. A study of more than 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period. So if you’re wondering how to lose belly fat, just add some of these sources of soluble fiber to your diet:

  • flaxseed (including natural laxative effect)
  • products with bran and whole grains
  • shirataki noodles (konjac)
  • Brussels sprouts, avocado, lettuce, celery, artichoke
  • blackberries, raspberries, redcurrants, etc.
  • legumes and nuts

Avoid foods that contain trans fats

avoid junk food with empty calories to lose belly fat without exercising

Trans fats are made by pumping hydrogen into unsaturated fats and are often added to many mass-produced junk foods. And it is this junk food that lists the foods that should be avoided for weight loss, not only in the stomach and thighs, but in all parts of the body. In fact, it is a good prevention against inflammatory processes, heart disease and insulin resistance, among other things. A 6-year study found that monkeys eating a diet high in trans fats gained 33% more belly fat than those eating a diet focused on monounsaturated fats.

Don’t drink too much alcohol

how to lose belly fat without exercise avoid alcohol abuse

Alcohol can be very harmful if you drink too much of it, and research shows that it can also make you fat if you abuse it. Observational studies have linked excessive alcohol consumption with a significantly increased risk of developing abdominal obesity. That is, excess belly fat storage results in a waist circumference of more than 102 cm in men and 88 cm in women. So anyone wondering how to lose belly fat should first ask themselves how to reduce their alcohol consumption. A study of alcohol consumption in more than 2,000 participants showed that those who drank alcohol daily, but drank less than one drink a day, on average, had less belly fat than those who drank less often, but consumed more alcohol on the days they drank.

how to lose belly fat without exercise eat protein sources

Protein is an extremely important nutrient for weight management. A high protein intake not only increases the release of the satiety hormone that suppresses appetite, but it can also boost your metabolism and help you maintain muscle mass during weight loss. Observational studies show that people who eat more protein have less belly fat on average than people on a low-protein diet. How to lose belly fat then? Well, base your meals on the right protein sources:

  • meat
  • fish
  • Eggs
  • dairy products
  • whey protein
  • beans, spirulina, hemp seeds

Reduce daily stress

how to lose belly fat without exercise avoid daily stress

Did you know that stress can make your belly fat by triggering the production of cortisol (also called the stress hormone) by the adrenal glands? Research shows that high cortisol levels increase appetite and promote belly fat storage. So it turns out that understanding how to lose belly fat goes hand in hand with learning to relax. Yoga, meditation and nature walks are just some of the fun activities to do. As a bonus, you can lose weight by walking, as you burn extra calories.

Don’t eat a lot of sweets

avoid refined white sugar to burn belly fat without exercising

Excessive sugar consumption is a major cause of weight gain in many people. Limit your consumption of cakes and chocolates that are rich in added sugars and get rid of your belly becomes a possible mission. Also replace white sugar with healthy and equally sweet alternatives. In the same order of ideas:

Save yourself the soft drinks

how to lose belly fat without exercise avoid carbonated drinks

Reduce Refined Carbohydrates

avoid refined carbohydrates to reduce waistline without exercising

According to scientists, a high consumption of refined carbohydrates is associated with excess belly fat. Therefore, consider reducing your consumption of white flour or replacing it with healthy sources of carbohydrates, such as whole grains, legumes or vegetables.

Enjoy apple cider vinegar

lose belly fat without a sports drink apple cider vinegar

Apparently, drinking apple cider vinegar has some impressive health benefits, including lowering blood sugar. It contains acetic acid, which has been shown in several animal studies to reduce belly fat storage.

Eat probiotic foods

how to lose belly fat without using probiotic foods?

Probiotics are bacteria found in certain foods that have many health benefits, most notably by healing the gut flora and boosting immune function. It turns out that sauerkraut, kimchi and lacto-fermented zucchini are not only delicious, but also belly-busting… Ditto for regular Bulgarian yogurt!

Can you lose belly fat without exercising?

can you lose belly fat without exercising eat physical activities?

Many people wonder how to lose belly fat without exercising. In the long run it is possible, but the truth is that it works better with physical activity. For example, aerobic exercise (also called cardio) is an effective way to improve your health and burn calories. According to science, they are competing for the number one spot in reducing belly fat with resistance training (also known as weight lifting).

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