Has a flat tummy always been your dream? Do you ever wonder if there is a way of getting a flat tummy without having to hit the gym? We all love having a flat stomach and washboard abs, but then are lazy to hit the gym, aren’t we? What if there are certain tricks that can give you a flat tummy, without you having to really exercise? That would be amazing, right?
The fat stored around our waist is one of the most dangerous in terms of health. If not checked on time, it can lead to several health problems like stroke, heart disease, metabolic issues and diabetes. The most common way of losing tummy fat is through exercise. But, it takes a lot of effort to reduce the fat that is stored around the waist. Here are some simple, yet effective, things you can do to reduce your tummy without exercise.
1. Keep A Close Check On Your Calorie Intake:
We end up consuming so many unnecessary calories unknowingly. This mindless eating is the main culprit behind piling on pounds. The dressings, the toppings, the appetizers, and the processed, yet healthy, fruit juices too contribute to the high calorie count. So make sure that you cut down on all unwanted calories. Sodas contribute many empty calories and also give rise to bloating.
2. Stick To Your Diet:
Have a planned diet. Let vegetables and fruits constitute a good portion of each meal. Pay attention to greens, fibers, and also good fats that you can get from avocados, peanuts, almonds and the like. Do not stray away from your diet. Even if you slip at one meal, stick to the rest of the meals. It is okay to have slip ups. Eat more of proteins and less of carbs.
3. Beat Stress:
Our hormones may make it difficult to get rid of tummy fat. One such hormone is cortisol. Taking too much stress leads to the secretion of cortisol, which leads to a build-up of fat. These surround the organs in the abdominal cavity. Keep yourself stress-free to reduce tummy fat quickly. Indulge in stress-free activities like meditation, bubble bath, listening to music, or taking up a soothing hobby.
4. Have Enough Sleep:
Sleep deprived people tend to feel sluggish, causing them to overeat. Thus, 7 to 8 hours of sleep will help you maintain weight in the long run. Remove your electronic gadgets or switch them off before going to bed. Studies have found that the lesser you are exposed to electronic gadgets, the better your mind and body rest.
5. Drink Enough Water:
Dehydration is yet another factor for weight piling. When you don’t consume enough water, the body holds in water – this is known as water retention. By consuming enough water, you’ll reassure your body to let go of the unnecessary water weight. This is very important if you are aiming for a flatter tummy. You can get your share of water consumption from juices, green tea, fruits, regulated amounts of coffee and tea. Fruits like water melons, peaches and oranges also have a lot of water. Drink a glass of water before every meal. Water will fill up a part of your tummy. This will prevent you from over-eating. Alternatively, you can take sips of water in between your meals.
6. Avoid Junk And Fatty Foods:
In order to lose tummy fat without exercising, you need to burn more calories. To burn one pound of stomach fat in a month, you need to lose 500 calories per day. Avoid eating junk and fatty foods. Instead, go for high fiber foods that take longer to digest. This will keep you satiated and will keep your metabolism in perfect shape.
[ Read: Simple Exercises To Reduce Belly Fat ]
7. Alter Your Portions:
Eat smaller meals. You cannot eat three big meals and numerous snacks all through the day and expect a fabulous abdomen. Eat smaller meals by reducing your portions. Cut your meat into smaller pieces and break the bread into smaller bits. Also, eat 3 to 5 light meals rather than eating 3 heavy meals. This means more frequent meals with lesser quantity. Fill at least half of your plate with vegetables. This will also keep your metabolism high and will keep the blood sugar at the optimal level.
8. Follow A Balanced Diet:
An imbalanced diet and a sedentary lifestyle are two of the biggest reasons for weight build-up in the middle area. Therefore, the best way to lose tummy fat is by following a balanced diet. A low-fat diet, comprising mainly of fruits, vegetables and whole grains will help you lose tummy fat easily. Eat fiber-rich foods as they contain lots of vitamins and minerals, and suppress your appetite. Stay away from junk and fried foods and nuts.
9. Hydrate Yourselves:
Keep yourself well-hydrated if you want to lose fat from your midsection. The hydration should ideally come from water and herbal tea only. Green tea is another excellent drink you should regularly consume to reduce tummy flab. It is rich in catechins, compounds that increase the fat metabolism in the body. This makes it easier to shed fat from the stomach.
10. Avoid Smoking And Consuming Alcohol:
Nicotine and alcoholic contents promote weight gain. The term ‘beer belly’ didn’t come into existence out of nowhere! So, prioritize your health over everything else and stick to your aim of getting a flat tummy.
11. Add Little Physical Activity Whenever You Can:
Exercise doesn’t always have to be gymming or running. Simple acts like climbing the stairs or playing with your kids and pets are also some fantastic ways of getting some physical activity. You can walk for grocery shopping or to the movie theaters. Just be active and don’t sit in one place for a long time. Physical activities not only help reduce weight, but also improve our overall health.
12. Cut Down On Salt:
One of the biggest culprits behind a bloated tummy is salt. Salt retention, along with water retention, wreaks havoc on the body. Track your salt intake for the day. While drinking enough water flushes toxins out of the body, checking your salt intake makes sure that water retention isn’t happening.
[ Read: 10 Ways To Reduce Abdominal Fat ]
13. Do Not Skip Meals:
Never skip your breakfast. Studies indicate that eating a healthy breakfast jump starts your metabolism. It also keeps your metabolism working perfectly through the day. Skipping meals or starving yourself for longer periods puts the body into a catabolic state. This will lead the body to break down the muscle tissues for energy and conserve fat.
14. Cut Down On Artificial Sweeteners:
Try and eat natural and organic products. The effects of zero-calorie and diet food are more harmful than we know. The amount of chemicals contained in them is enough to destroy all the good work of eating right and exercising.
Most of us end up trying out crash diets and strenuous exercises to lose tummy fat. Follow these simple tips on how to reduce tummy fat without exercise and we are sure that you will see fabulous results.
Do you know of any other ways of getting a flat tummy without exercising? Share with us in the comments section below!
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