Well, most working women, homemakers, mothers, and nerdy teens have one recurring dream – getting the perfect curves at the right place and a flat belly. Exercising seems impossible, given their tight schedules, so it is easy to give up all hopes of living that dream. There is no doubt that a balanced diet and a good exercise routine will get you those envious flat abs, but don’t worry if exercising is not your thing. These 16 simple pointers will let you know how to reduce tummy without exercise. Take a look:
How To Lose Belly Fat Without Exercise
Given here are the effortless ways to reduce your tummy:
- Get Your Posture Right
- Hydrate Yourself
- Cleanse Your System
- Eat Right
- Load Up On The Probiotics
- Go On Long, Lazy Walks
- Avoid Chewing Gum
- Consume Negative Calorie Foods
- Cut Out The Sugar
- Balance It Out With Supplements
- Drive Out The Stress And Sleep Well
- Increase Vitamin C Intake
- Eat Healthy Carbohydrates
- Have Three Servings of Dairy Foods Every Day
- Eat More Protein
- Avoid Starchy Foods
1. Get Your Posture Right
A good posture is the first step to a flat belly. Often, slumping and slouching accentuate your stomach, and over time, as you sit with a slouch continually, you will notice a little paunch. Standing up straight will immediately reduce a few pounds, making those abs look flatter almost in an instant.
To stand straight, imagine a rope pulling your upper body towards the ceiling, and you will already feel your shoulders rise. To improve your posture while sitting, make sure your feet touch the floor at all times. You could also place a pillow at the small of your back to make sure you are pulled forward on your chair.
Here is an animated guide to making sure you are sitting right.
2. 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 a good 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 bloating. Also, drinking too much water can also cause bloating.
“It’s so hard to schedule workouts, so I try to do activities with my friends. instead of going to the movies on Saturday, we’ll go play Ultimate Frisbee or go hiking with the dogs or go bike riding. Something that’s social, but also gives you a workout.” Kristen Bell
3. Cleanse Your System
This might be downright embarrassing for most women, but it needs to be spoken about when we address bloating. Your body needs to follow a routine to use the bathroom every day. It is very easy to give in to a rush and avoid doing the big job. Over time, the brain will begin to ignore and avoid the body’s signals. With time, you will begin to feel constipated, and, therefore, bloat.
You could set a morning routine by drinking a big glass of warm water as soon as you wake up every morning. You will notice a build-up of pressure almost instantly.
4. Eat Right
Eating right includes a lot of things. First things first, you need to completely cut down on processed and instant foods. The preservatives and high content of salt in them induce a rather instant bloating.
Secondly, you must include fruits and vegetables that are rich in fiber and also have high water content. The water will reduce the bloating, and the fiber 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.
Fourthly, chewing food is also extremely essential to keep that figure right. You must chew your food at least 10 times before you swallow it. If you don’t chew it well, the body needs to work extra to break down that food in the stomach. This leads to gas, bloating, and indigestion.
Lastly, when you eat quickly, you tend to swallow air, and this will accumulate in the belly, causing a little bump.
“I just think you should eat less of everything. A little bit less. I don’t want to live a life where you can’t have what you want; it just makes you want it more.” Drew Barrymore.
5. Load Up On The Probiotics
Probiotics are amazing. They support your digestive system and make sure the food is broken down well, and the gastrointestinal problems are kept at bay.
The best way to include probiotics or the good bacteria in your diet is to consume yogurt and buttermilk. Of course, you could even take supplements. But it is always good to stay natural.
6. Go On Long, Lazy Walks
Here comes the best way to lose belly fat without exercise. A leisurely 30-minute walk is also a good idea to enhance your metabolism and burn those extra inches off your waistline. You could 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.
“I like to run for about an hour, and I’m big into working out with girlfriends. It’s an acquired skill, being able to discuss your love life, children, and friends — all while you’re running! But we have mastered it.” Reese Witherspoon.
[ Read: Yoga Asanas To Reduce Belly Fat ]
7. Avoid Chewing Gum
Chewing gum causes swallowing puff-producing air. It causes bloating and makes it very hard for you to put on those skinny jeans. To keep your breath fresh, you better suck on mint rather than chewing gum. You can surely prevent a growing belly if you steer clear of chewing gum.
8. Consume Negative Calorie Foods
Negative calorie foods are fruits and veggies that require more energy to metabolize them than the calories that these foods hold. They have high water content, vitamins, minerals, and proteins.
Negative calorie foods such as watermelon, tomato, lettuce, broccoli, coffee, celery, grapefruit, yogurt, fish, chicken, turkey, chillies, chicken broth, apple, orange, arugula, cucumber, and asparagus are not only healthy, but also tasty. Experiment making awesome salads or cook amazing meals with these foods, and you will notice the difference.
9. Cut Out The Sugar
Every time you drink a packaged fruit juice, you take in more calories than if just eat the fruit. Though the packaged juices are claimed to be of real fruit juices, they contain high amounts of sugar, flavor, and color. 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.
10. 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 the estrogen levels after puberty. This helps in housing the good fat, or protective fat, in your hips and your tummy, while it prepares your body for pregnancy. When you reach menopause, the estrogen levels drop, and the protective fat settles down 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, making sure you have a slimmer middle.
[ Read: How To Flatten Out Your Belly At Home? ]
11. Drive Out The Stress
Worried on how to reduce belly fat without exercise? Worry not! 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 the production of cortisol that adds a fatty layer only at the waistline as it attempts to protect the vital organs. Give yourself time. Make sure you unwind every day. Sleep at least for seven hours every day. Listen to music and do things that will relax you. And no, do not indulge in smoking. It might relax you, but it has its ways of adding pounds to your middle.
Make sure not to oversleep as oversleeping or no activity for long hours can also lead to your tummy bulging.
“I stopped eating everything that I like. My idea of the perfect meal is pasta with a baked potato and some bread. But instead, I ate a lot of fish and veggies and lost 35 pounds.” Cynthia McFadden.
12. Increase Vitamin C Intake
Vitamin C helps to keep stress and many health problems at bay. Fruits like orange, lemon, lime, bell pepper, broccoli, kale, grapefruit, and kiwi are good sources of vitamin C and minerals like calcium, potassium, magnesium, and zinc. Vitamin C helps in digestion and maintains blood pressure. It would be a good idea to eat at least one fruit that has a lot of Vitamin C every day.
13. Eat Healthy Carbohydrates
You do not have to completely avoid eating carbohydrates. Carbohydrates also have loads of vitamins and minerals that are good for our body. That said, choose the source of carbohydrate intelligently. Brown rice, couscous, cereal fiber, bulgur wheat, and dark bread can help in losing belly fat. These whole grains are filled with fiber that makes you feel full, and as a result, you tend to eat less.
14. Have Three Servings Of Dairy Foods Every Day
Three servings of dairy products such as milk, yogurt, buttermilk, and cheese will boost your immunity, improve your digestion, make your bones stronger, and will also help you shed that extra fat. These foods will also make you feel full, signaling your brain that you do not need to eat anymore.
15. Eat More Protein
Eating high-quality protein helps to reduce abdominal fat as proteins aid metabolism and reduce cravings or hunger pangs. Include baked fish, chicken stew, soya chunks, lentils, sprouts, and mushrooms in your diet.
It is advisable to include vegetables as too much protein intake may lead to gout.
16. Avoid Starchy Foods
White bread, polished rice, pasta, noodle, corn, corn flour, potato, etc. are all high in starch content. Starch is broken down into sugar in our body, and when there is excessive sugar accumulation, it gets stored in the body as fat. To get a flat tummy, avoid starchy foods. Switch to healthier alternatives such as brown bread and brown rice.
Now that you know how to lose belly fat without exercise, what are you waiting for? You must consider exercising and eating healthy to achieve that perfect figure, and, of course, to live a healthy life. But, for the time being, if you can’t muster the willpower to do so, these methods should work.
Cheers to good health!
(With additional inputs by Charushila Biswas)
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