The dream to reduce tummy without exercise has now come true. Many people struggle with belly fat regardless of age. A lot goes into getting a flat belly and the right curves at the right places. Combining a balanced diet and regular exercise will help you achieve defined abs. Nonetheless, it is hard to make it to the gym with your busy schedule. You can use waist trainers to shed extra fat and also improve your body mass index (a measure of body fat based on height and weight). If you are facing similar issues, we have got your back. Perhaps exercise is not your cup of tea, but there are ways to lose belly fat. See how you can reduce your tummy without exercising with these 17 tips. Take a look.
In This Article
How To Lose Belly Fat Without Exercise?
Given here some effortless ways to reduce your tummy:
1. 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. You can start having black coffee instead of your regular coffee with milk and sugar to get your daily dose of caffeine without harming your health.
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.
A blogger shared their experience of doing a 30-day sugar-free diet in their blog. They said, “I shed ten kilograms. I had greater energy all day long throughout this time. I saw a decrease in my desire for sweets. I was persuaded of the benefits of cutting off sugar from my diet by this life-changing experience (i).”
2. Increase Vitamin C Intake
Vitamin C helps keep oxidative stress and many health problems at bay (1). 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 maintaining blood pressure. It is a good idea to eat at least one fruit that has a lot of vitamin C every day.
3. Hydrate Yourself
Drinking water, at least eight big glasses a day, not only provides you hydration and removes those unwanted toxins, but also helps you shed some pounds, especially in the midsection of the body (2). 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 dehydration (3). Alcohol reduces the water retention capacity of the body. 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.
4. Eat More Protein
Eating high-quality protein helps reduce abdominal fat as proteins aid metabolism and reduce cravings or hunger pangs (4). 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.
5. 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 (5). To get a flat tummy, avoid starchy foods. Switch to healthier alternatives such as brown bread and brown rice.
6. Cleanse Your System
Bloating and constipation need to be addressed. Drinking detox teas and cleansing juices and going to the bathroom are needed to get rid of toxins. 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, bloated (6).
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 a caloric deficit diet, intermittent fasting or the 8-hour diet, a non-restrictive diet plan that works best for weight loss.
7. 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, 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 (7).
8. Load Up On Probiotics
Probiotics are amazing. They support your digestive health and make sure the food is broken down well, thus keeping gastrointestinali XConditions that affect the alimentary canal from the mouth to the anus and include symptoms like heartburn and ulcers. problems at bay (8).
The best way to include probiotics or the good bacteria in your diet is to consume yogurt and buttermilk. Of course, you can even take supplements. But it is always good to stay natural.
9. 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.
10. Get Your Posture Right
A good posture is the first step to getting 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 can also place a pillow at the small of your back to make sure you sit straight on your chair.
11. Sleep Well And De-Stress
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 the production of cortisol that adds a fatty layer at the waistline as it attempts to protect the vital organs (9). 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 relax 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. 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 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 (10).
13. 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 (11).
Secondly, you must include fruits and vegetables that are rich in fiber and 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.
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.
14. Avoid Chewing Gum
Chewing gum causes swallowing puff-producing air. It causes bloating and makes it hard for you to put on those skinny jeans. To keep your breath fresh, suck on mint rather than chewing gum. You can prevent a growing belly if you steer clear of chewing gum.
15. 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 are high in water, vitamins, and minerals. Therefore, they are good for weight loss (12)
Negative-calorie foods such as watermelon, tomato, lettuce, broccoli, coffee, celery, grapefruit, yogurt, fish, chicken, turkey, chilies, chicken broth, apple, orange, arugula, cucumber, and asparagus are not only healthy but also tasty. Experiment with making awesome salads or cook amazing meals with these foods, and you will notice the difference.
16. 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 to prepare your body for pregnancy. When you reach menopausei XIt marks the complete decline of reproductive hormones in women, usually in the late 40s and after. , 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 (13), (14), (15). You can opt for herbal supplements as well to maintain overall health.
17. Include Apple Cider Vinegar In Your Diet
Incorporating apple cider vinegar (ACV) into your diet may help reduce belly fat. Research suggests that ACV may offer modest benefits in weight management. It contains acetic acid that may help control appetite and increase feelings of fullness. This may help one consume fewer calories (16). It may also assist in stabilizing blood sugar levels and prevent blood sugar spikes that may otherwise contribute to fat storage, especially around the abdominal area (17). You can include ACV in your diet by diluting a tablespoon in a large glass of water and consuming it before meals. However, remember that individual results may vary.
Infographic: Most Easy Ways To Lose Belly Fat Without Exercise
Most of you have looked up “how to reduce belly fat without exercise” at least once in your life. Did you get an answer? We can help you. If you are struggling with belly fat but have a busy schedule and find it difficult to make time for the gym, this is for you!
Check out the infographic below to learn the easiest ways to lose belly fat without exercise!
The right diet can help you reduce belly fat without exercise. It all starts with reducing your sugar intake and taking negative-calorie foods to reduce the number of calories you consume. Consume foods rich in protein as this macronutrienti XCarbohydrates, proteins and fats that are essential for the body to produce energy and sustain its systems. helps reduce abdominal fat by way of increasing satiety and reducing energy intake. The same applies to fiber-rich foods, which take time to digest, thereby regulating hunger. Moreover, drinking enough water and detox juices aids in flushing out toxins from the body. If exercise is not your cup of tea, go on a long walk or a trek. Although these tips may help you lose belly fat, it is recommended to pair them with some exercise to achieve a perfect body.
Cheers to good health!
Frequently Asked Questions
Are bananas good for belly fat?
Jesse Feder, a clinical dietitian at the Memorial Regional Hospital, says, “Bananas can be a great addition to your diet if you are looking to lose belly fat. They contain high amounts of fiber that can help fill you up and satisfy your appetite. This can prevent you from overeating or getting hungry as often throughout the day. This will help reduce the overall amount of calories you eat in a day leading to a reduction in belly fat over time.”
He adds, “It is important to note that eating bananas without reducing overall caloric intake throughout the day will more than likely not lead to any fat loss. Bananas alone do not contain any compounds that burn off fat.”
Are eggs good for reducing your tummy?
Eggs can be a great part of a weight loss diet. They contain healthy fats, vitamins, minerals, and protein. Feder says, “The combination of healthy fats and protein can help satisfy your appetite and control your hunger.” Additionally, increased protein consumption has been linked to weight loss and fat loss.
He adds, “People make the mistake of frying their eggs in a lot of butter or oil, which can add unhealthy calories and possibly lead to weight gain. People also sometimes eat too many eggs and scramble them with a lot of cheese and fatty meats, which can also lead to unwanted weight gain.”
Does drinking hot water with lemon burn belly fat?
Drinking warm water and lemon/ lime juice helps reduce fat. Though it is not scientifically proven, it is said that lemon water helps cleanse the body of toxins. This, in turn, helps boost metabolism.
Can honey reduce the tummy?
Honey with warm water and lime juice in the morning helps shed fat. Though this is not scientifically proven, it could help flush out toxins.
What should I drink in the morning to lose weight?
You can drink a glass of water in the morning to lose weight. You may also add lime juice, honey, cinnamon, ginger, or apple cider vinegar to it. Additionally, you may also soak two teaspoons of fenugreek seeds in a glass of water overnight. Strain and drink it first thing in the morning.
Why am I getting fat when I don’t eat much?
Factors like fluid retention, slow metabolism, medications, and hormonal imbalance can contribute to weight gain even if you do not eat much.
Why is my stomach so big but I’m skinny?
Processed foods, alcohol consumption, smoking, sleep deprivation, stress, and a sedentary lifestyle can lead to fat accumulation around the belly. This can increase your risk of developing hypertension and diabetes (18).
What is a hormonal belly?
A hormonal belly involves developing fat around the abdominal area due to imbalances of hormones like thyroid or cortisol.
How to get a flat tummy without losing weight?
Weight loss is necessary to get a flat tummy. When the fat around your tummy decreases, so does your weight. You cannot get a flat tummy without losing weight. However, you can do core exercises and incorporate lifestyle changes to avoid drastic weight loss.
- Increase vitamin C intake and reduce sugar consumption to help with weight loss.
- Drink 7-8 glasses of water per day to flush out toxins and avoid alcohol as it causes dehydration.
- Consume more protein like fish, chicken stew, or sprouts to increase metabolisms.
- Avoid foods with high starch content as it is converted to sugar.
- A healthy stress-free lifestyle includes getting at least seven hours of sleep each night.
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- Vitamin C in Disease Prevention and Cure: An Overview, Indian Journal of Clinical Biochemistry, US National Library of Medicine, National Institutes of Health.
- The impact of water intake on energy intake and weight status: a systematic review, Nutrition Reviews, US National Library of Medicine, National Institutes of Health.
- Effects of chronic alcohol consumption and of dehydration on the supraoptic nucleus of adult male and female rats, Neuroscience, US National Library of Medicine, National Institutes of Health.
- The role of protein in weight management, Asia Pacific Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- Starches, Sugars and Obesity, Nutrients, US National Library of Medicine, National Institutes of Health.
- The Relationship Between Obesity and Functional Gastrointestinal Disorders, Gastroenterology & Hepatology, US National Library of Medicine, National Institutes of Health.
- Carbohydrates, Advances in Nutrition, US National Library of Medicine, National Institutes of Health.
- Probiotics: How Effective Are They in the Fight against Obesity?, Nutrients, US National Library of Medicine, National Institutes of Health.
- Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity, Domestic Animal Endocrinology, US National Library of Medicine, National Institutes of Health.
- Effects of Dairy Products Consumption on Health: Benefits and Beliefs—A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases, Calcified Tissue International, US National Library of Medicine, National Institutes of Health.
- Increased salt consumption induces body water conservation and decreases fluid intake, The Journal of Clinical Investigation, US National Library of Medicine, National Institutes of Health.
- Investigating the effects of negative-calorie diet compared with low-calorie diet under exercise conditions on weight loss and lipid profile in overweight/obese middle-aged and older men, Turkish Journal of Medical Sciences, US National Library of Medicine, National Institutes of Health.
- Calcium intake and reduction in weight or fat mass, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
- Vitamin B12 in Health and Disease, Nutrients, US National Library of Medicine, National Institutes of Health.
- Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based study, Medicinski Glasnik, US National Library of Medicine, National Institutes of Health.
- Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization, International Journal of Exercise Science, US National Library of Medicine, National Institutes of Health.
- The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials, BMC Complementary Medicine and Therapies, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243436/
- Contribution of genetics to visceral adiposity and its relation to cardiovascular and metabolic disease, PubMed