Do you want to lose belly fat but don’t want to have to work out?
There are many options for helping you to lose belly fat without working out. People have different reasons for not wanting to work out, from health reasons to not having the time. From changing your diet to improving your sleep, there are plenty of other methods you can use to lose belly fat without working out.
In the following article, we cover fifteen of the best tips on how to lose belly fat without working out.
How to lose belly fat without working out
Belly fat can be one of the most stubborn areas to battle when trying to lose weight and burn fat. Many people turn to exercise without realizing that there are other options available.
Next, we cover the best tips on how to burn belly fat without turning to workouts. Some of the methods we cover include:
- Trying moderately-paced walking,
- Reducing or limiting sugar intake,
- Taking probiotics,
- Staying hydrated,
- Improving sleep,
- Decreasing stress levels.
1. Try to include more walking in your day
Movement in any form is one of the best things you can do to help you burn belly fat, and walking is one way to get more movement into your day. Walking is a great starting point for burning fat, particularly for anyone who struggles with exercise.
To some people, walking may seem like just another form of working out. However, the great thing about walking to burn fat is that you can set your own pace and frequency. Even a short, moderately-paced walk will help to burn belly fat.
Even better, you can customize your walking routine to make it more fun and even less like a workout. Walking can be done anywhere, at any time, alone or with others. You can even add your favorite music or podcast to make it more entertaining.
2. Reduce or limit sugar intake
Limiting sugar intake can be a very difficult thing to do, particularly as sugar is in almost everything we eat and drink. However, cutting back on sugar is a great way to cut back on unhealthy foods and burn belly fat.
To reduce the amount of sugar you are consuming, think about the food choices you make. If you find you tend to opt for snacks high in sugar, try to swap for a more nutritious alternative, like fruit.
A great example of sugary food you should particularly try to avoid is chewing gum. Not only is it usually high in sugar, but chewing gum causes you to ingest more air, which can cause belly fat.
3. Support your diet with probiotics
Probiotics are one of the single best things you can do to support your gut, which will result in fewer gastrointestinal issues and help you to stay on top of belly fat. Probiotics work by helping to break down food properly, which is great for the health of your stomach.
You can add probiotics to your diet through foods that are high in healthy bacteria. There are usually things like yogurts, buttermilk, and probiotic drinks, specifically made to target the digestive system and support your diet.
4. Remember to stay hydrated
Dehydration can cause your body to harbor excess water, particularly in the midsection around your stomach. For this reason, it’s essential that you drink plenty when trying to lose belly fat to prevent your body from becoming dehydrated.
It’s important that you opt for nutritious drinks like water or teas to keep yourself hydrated, rather than choosing sugary fruit drinks or soda. Try to go for drinks that add a little sugar to your diet as possible.
Aim for around a liter of water every day. Although this sounds like a lot, it will quickly become routine for you if you persevere. And it shouldn’t be too long before you start to see the benefits.
5. Increase your intake of protein
Protein is a great way to effectively support your metabolism, which helps to reduce your hunger levels and improve the length of time you feel full. By eating more protein, you help to limit cravings and lower your intake of calories.
Over time, the benefits of including more protein in your diet will help to control belly fat and make your body better at effectively burning excess fat. You might also experience fat loss in other areas of your body.
You can increase your protein intake by including more rich foods in your diet, including chicken, fish, almonds, quinoa, Greek yogurt, and lentils.
6. Limit alcohol intake
One of the biggest and most common causes of excess belly fat is alcohol. Drinking excessive amounts of alcohol on a regular basis typically leads to fat being stored around the midsection, which can be difficult to avoid.
Think about limiting how much alcohol you are consuming to help you control the amount of fat your body stores. By doing so, you are likely to see big changes in both your physical appearance and the way your body feels in itself.
You don’t have to completely cut alcohol out from your diet. One of the best things you can do is follow guidelines, which can help you to recognize when your drinking may be becoming unhealthy.
7. Work on your sleep routine
Even if you are not working out, your body goes through a lot every day which can make it difficult to burn fat effectively. This is why sleep is so important; your body is given the chance to recover from the day and get to work on burning excess fat.
Your sleeping hours are when your body burns fat naturally, so it’s important to make sure you are getting enough to allow this process to happen. By working to improve your sleep routine, you are likely to see big improvements in your body’s energy levels and fat-burning abilities.
If you struggle to get to sleep or don’t get the ideal eight hours, try natural sleep aids like meditation or sleep supplements. Remember to avoid coffee before bed and try to limit screen time to help your brain to relax.
8. Stay away from starchy foods
Starch is one of the major contributors to fat storage in the body. Starchy foods cause an excess of sugar in the body, which is stored as fat. Avoiding starchy foods is a good way to effectively burn belly fat.
Many of our favorite foods are unfortunately high in starch. Foods like pasta, potatoes, white bread, and rice are all foods that are considered to be very starchy. Consider making more nutritious alternatives like brown bread or brown rice, which are lower in starch content.
9. Eat plenty of fiber
Fiber is a great addition to any diet but it is particularly effective for anyone trying to burn belly fat. Getting enough fiber in your diet helps your body to burn fat more effectively, making it less likely to store fat in areas like the midsection.
By ensuring you have plenty of fiber in your diet, you are helping your body to process the food you eat more efficiently, you are helping to manage the calories you take in whilst also allowing your body to feel full for longer.
To include more fiber-rich foods in your diet, try to eat more foods like seeds, oats, bread, vegetables, and fruits. These foods contain enough fiber to help your body to burn excess fat more effectively.
10. Increase your intake of healthy fats
Increasing the number of healthy fats you are consuming is a great way to combat the effects of unhealthy trans fats. Healthy fats work to add the necessary acids your body needs to break down foods in a productive, thorough way.
Healthy fats can also help you to feel full after eating for a longer period of time, meaning you are less likely to overeat out of boredom or habit.
Healthy fats come in the form of fish, eggs, nuts, and oils. These foods are rich in nutritious, beneficial fats and acids that your body needs to effectively break down and burn fat, meaning it is less likely to settle in specific areas like the stomach.
11. Consider trying a supplement
If you are attempting to burn belly fat in a natural way, you might not consider supplements helpful. However, the right supplements can be a brilliant way to support your body’s attempts to burn belly fat.
Supplements are a great way to get the necessary vitamins and minerals into your body to help it begin to burn fat. If you are not getting the things you need from the food you eat, a supplement can help you fill these gaps.
Supplements like calcium and B-complex should be part of your regular diet, particularly for women. These supplements can help to battle excess fat stuck around the midsection, especially when it is caused by excess hormones.
12. Avoid stress as much as possible
Your stress levels can affect your overall health in big ways, including the fat you store around your belly. Although it may be easier said than done, a reduction in stress levels can greatly improve your health and help you deal with belly fat.
Overeating is one of the most common side effects of feeling stressed and is something many people struggle with. However, there are many more beneficial ways of managing stress, from removing yourself from certain situations to trying therapy.
If you can try one of these healthier methods of coping with stress, your body is likely to feel the effects quickly. You may notice that your belly fat begins to reduce and that you have an easier time managing your fat levels.
13. Consider using smaller plates
By eating your meals off smaller plates, you can begin to serve yourself smaller portions. This is a great way to ensure you aren’t eating too much and can begin to recognize the needs of your body.
Smaller plates and portions don’t necessarily mean you have to lose out on what you are eating. You don’t want to limit what you are eating, but instead to use it as a means of eating more mindfully.
14. Eat more slowly
Eating slowly is a good way to be more mindful of what you are eating, which is likely to improve your chances of burning belly fat. This often means putting all of your focus on to what you are eating and how your body feels while you are eating.
Eating quickly has been proven to lead to faster weight gain and is generally considered to be unhealthy for your body, as your digestive system is not given time to process what you are eating properly.
To eat more slowly, practice counting how many times you chew every bite. Most people don’t chew as many times as they need to, so it’s important that you get into the habit of being mindful of how much you are chewing your food.
15. Try to eat more consciously
Practicing more conscious eating is a great way to control belly fat and overall weight. To eat more consciously, try to focus only on what you are eating. This might mean turning off the TV or putting down the computer game to help you focus.
As we have seen, you can also try eating more slowly. One of the main benefits of eating more slowly is that you are likely to be more conscious of your eating. This is a great way to ensure you are focused on when you feel full, which can help you to avoid overeating.
Eating more consciously can also help to prevent boredom eating as you are more likely to be aware of how you really feel and why you really want to eat. This can help to prevent adding more belly fat and help the process of burning existing fat.
Anyone wanting to burn belly fat without working out has many options, from dietary changes and supplement intake to reducing stress and improving sleep. For anyone who is unable or does not wish to work out, burning belly fat is an achievable goal that can lead to the improvement of overall health.