Sustainable weight loss and burning belly fat are directly correlated to regular exercise and adequate nutrition. However, is losing weight possible without exercise? The quick answer is yes.
Losing body fat is a very simple process. If you expend more calories than you consume, your body will tap into your fat stores for meeting the energy demand. This eventually results in weight loss. Physical exercise of any form is the most common way to burn a lot of energy.
However, regular exercise has many other important benefits, too, besides weight loss. It raises cardiovascular endurance, builds muscle, maintains bone health, improves mental wellbeing, and enhances general health.
What if your personal conditions, such as extended work hours, care responsibilities, frequent travel, and so on, do not allow you to have a regular exercise routine. We bring here some science-backed methods to lose belly fat without exercise, once and for all.
How Can You Lose Belly Fat Without Exercising?
You can adopt the following seven habits and see your belly fat vanish quickly.
1. Eat at a Caloric Deficit
It goes without saying that a calorie deficit forms 80% of any weight loss regimen. Calculate your maintenance calories, subtract 500–1000 calories based on your body fat percentage, and adjust the deficit as your scale dictates.
2. Drink Coffee
Scientists from the University of Nottingham have proven that coffee stimulates your brown fat reserves, which plays an integral role in accelerating belly fat loss. Consume a cup of black coffee in the morning to kickstart your fat loss.
3. Get Adequate Sleep
Leptin and ghrelin, two hormones that control hunger, are disrupted by sleep deprivation. This can increase your cravings and lead to binge-eating, which can mess up your weight loss routine.
Aim to get 7–8 hours of sleep every night. Here are some effective tips to ensure a good night's sleep.
4. Pump Up the Protein
Increasing protein intake has multiple benefits for your body, including:
- Increased satiety and fullness, which reduces calorie intake in the long run
- Reduced hunger pangs
- Thermogenic effect
- Muscle building and repair
Try to consume 1 g of protein per lb of lean body mass. Make protein sources the center of every meal, and add in complex carbs and essential fats.
For example, start off your day with eggs instead of high-carb, sugary foods like cereal or corn flakes.
5. Drink More Water
Apart from nourishing your skin and maintaining optimal body metabolism, increased water intake can help with avoiding hunger pangs and lowering overall calorie intake.
Over a 12-week study done at Virginia Tech, participants who drank half a litre of water before a meal lost 44% more weight than those who did not.
Replace soft drinks with water for a greater effect. Start off your day with a tall glass of water. If you are someone who does intermittent fasting, water can be a useful tool to ensure adherence.
6. Limit Sugar Intake
The liver can cause the body to accumulate more fat than it otherwise would when you consume simple sugars, such as those found in pastries, breads, and foods made with refined flour or granulated sugar. Not only do these simple sugars cause insulin spikes, they are also inferior in providing sustained energy.
Opt for complex carbohydrates instead. Here are some excellent high-carb sources to fuel your fat loss.
7. Add More Fiber to Your Diet
Add in high-fiber vegetables and fruits to your daily diet. They help in making you feel fuller, quickly and for long, thereby aiding in burning belly fat. Fiber also helps in preventing constipation and improves nutrient absorption.
Here are some bonus tips to lose belly fat faster:
- Use smaller plates for unhealthy foods.
- Use bigger plates for healthier foods.
- Get rid of fast/processed food/snacks from your home.
- Chew your food thoroughly.
- Curb your salt intake to reduce bloating.
- Avoid browsing on your phone/PC while eating. This can lead to overeating.
It is completely possible to burn belly fat without an exercise regimen. Use the aforementioned tips to kickstart your fitness journey. However, try to do some cardio daily for general health benefits.