13 Proven Ways To Lose Belly Fat Naturally Without Diet Or Exercise

Do you want to lose belly fat without exercising? It is totally possible. What it takes is to have the right mindset and be able to do what it takes to achieve your objective. 

Losing belly fat without exercising is very possible but it doesn't come easy. However, it is something you need to do, losing belly fat won't only help you feel good and look attractive, it will also help you avoid diseases such as heart disease, type-diabetes, and certain types of cancers.

Most of us are too busy at work to have time for exercise. If your schedule doesn't leave you any free time for exercising, don't worry, just make sure you follow the guidelines below to start working towards losing as much belly fat as possible.

Below, I have made a list of ways you can lose belly fat without exercising or diet

Top 13 Ways to Lose Belly Fat Without Exercising:

1. Reduce Sugar Intake 

Sugar makes you fat. When you want to lose belly fat, the first thing you should start avoiding is sugar. Instead of eating sugar, replace them with proteins, vegetables, and wholegrains. Decrease the intake of Processed/Fast Foods it contains high level of sugar.

When you have your tea or coffee, add 1/4th teaspoon cinnamon powder to it, this will help you reduce your belly fat by stabilizing your blood sugar levels. It also makes you feel full for a longer period of time.

Cinnamon also helps to reduce markers of inflammation, which in turn lowers the risk of disease. Antioxidants in cinnamon tea also help to fight against free radicals, which damage your cells and make things like heart disease and cancer more likely. 

2. Drink Plenty of Water 

It is recommended that you need at least 8 glasses of water per day. Most of us don't get that amount every day. You can lose tummy fat when you drink lots of water. Start by taking two cups of water before each meal, if you can do this, you will lose about 7kg in just 12 weeks.

Two cans of soda will give you 270 calories; you can save yourself from gaining these extra calories by replacing your sugary drinks with water. Moreover, water will help you stay hydrated.

3. Get Enough Sleep 

According to a research, people who sleep for just 6 hours or less daily gain 2 kg more than those who sleep for 8 hours. You have 27% more risk of developing obesity when you are a light sleeper.

Lack of sleep stimulates appetite and forces you to eat. When you have a good sleep, it will normalize your hunger hormones known as ghrelin and leptin.

4. Reduce Stress 

Stress makes you gain weight. A high-stress level leads to a high level of cortisol. It is this cortisol that regulates glucose levels, fat, and carbohydrate metabolism. When your cortisol level keeps on rising, it will lead to an increase in your stomach fat. If you wish to reduce stomach fat, manage your stress levels.

5. Increase Your Intake of Vitamin C

If you found yourself going through much stress, you can fight it by increasing your intake of vitamin C. Research shows that vitamin C helps to produce carnitine - a compound that works in a special way by converting fat into energy. A good way to get vitamin C into your body is by adding high contained vitamin C food to your daily diet. 

Below are the list of high contained Vitamin C food which you can add to your daily diet :

A) Fruits with the highest sources of vitamin C:

• Cantaloupe. 
  
  
  
• Citrus fruits and juices, such as orange and grapefruit. 

•  Kiwi fruit. 
  
  
  
• Mango. 
  
  
  
• Papaya. 
  
  
  
• Pineapple. 
  
  
  
• Strawberries, Raspberries, Blueberries, and Cranberries.  
  
  
  
• Watermelon. 
  
  
  

B) Vegetables with the highest sources of vitamin C:

• Broccoli, Brussels sprouts, and Cauliflower. 
  
  
  
• Green and red peppers. 
  
  
  
• Spinach, cabbage, turnip greens, and other leafy greens. 
  
  
  
• Sweet and white potatoes. 
  
  
  
• Tomatoes and tomato juice. 
  
  
  
• Winter squash. 
  
  
  

6. Take More Protein

Protein is an essential nutrient for an overall weight loss. When you have enough protein, there will be an increase in your metabolism. That's not all, it will also lead to a reduced cravings and help increase the feeling of satiety. A research in the American Journal of Clinical Nutrition showed that you can reduce the rate you feel hungry by increasing your protein intake from 15% to 30%. 

Top 7 high-protein foods for Wight Loss

• Meat: Chicken, Beef, Pork, Lamb, Bison, Game 
  
  
  
• Egg: Whole Eggs, Egg Whites 
  
  
  
• Soy: Tofu, Black Soybeans, Edamame, Tempeh 
  
  
  
• Fish: White Fish ( Halibut, Sole, Snapper, etc) and Fatty Fish (Salmon, Sardines, Herring, etc.) 
  
  
  
• Legumes: Lupin Beans, Lentils, Black Beans, Pinto Beans 
  
  
   
• Greek Yogurt: Nonfat, Low-fat, or Full-fat 
  
  
  
• Shellfish: Shrimp, Crab, Clams, Lobster, Mussels, Scallops 
  

7. Eat Little Portions of Food Consistently 

Don't wait until you get hungry before you eat. Instead, eat little portions between intervals. The fact is that if you wait until you are famished before you eat, there is a strong possibility that you will overeat.

You are also likely to indulge in unhealthy snacking when you are hungry. You can avoid this by eating small portions of balanced diet between intervals throughout the day.

8. Eat Unsaturated Fats

Believe it or not, eating unsaturated fats can help you lose weight. According to a new research, eating unsaturated fats can help you burn off more energy. 

Unsaturated fats are an important part of a healthy diet. These fats also help reduce the risk of heart disease and lower cholesterol levels (among other health benefits) when they replace saturated fats in the diet.

Dietary sources of unsaturated fats include:

• Avocados and avocado oil. 
  
  
  
• Olives and olive oil. 
  
  
  
• Peanut butter and peanut oil. 
  
  
  
• Vegetable oils, such as sunflower, corn, or canola. 
  
  
  
• Fatty fish, such as salmon and mackerel. 
  
  
  
• Nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds. 
  
  
  

9. Eat Lots of Fiber

Eating fiber is necessary when you want to lose belly fat, it will help you balance your blood sugar levels and also prevent insulin resistance. Fiber slows down the absorption of carbs and sugars, making it less likely to store fat or even develop diabetes.

Top 10 High-Fiber Foods: 

• Beans
• Broccoli
• Berries
• Avocados
• Popcorn
• Whole Grains
• Apples
• Dried Fruits
• Potatoes
• Nuts

Again, fiber will help you avoid constipation and pass out food quickly.

10. Avoid Chewing Gum 

Most people see chewing gum as part of their fashion. You should try to avoid this habit as much as possible, it causes swallowing puff-producing air. When this happens, it leads to bloating. If you want to keep your breath fresh, use mints instead.

11. Eat Healthy Carbohydrates 

You know how it was said that carbohydrates make you fat. However, not every carbohydrate is bad. Some carbohydrates contain vitamins and minerals that are good for the body. You can lose belly fat when you choose your carbohydrates from cereal fiber, brown rice, bulgur wheat, couscous, and even dark bread. Most of these carbohydrates are filled with fiber that will give you the feeling of satiety.

12. Eat  At least 3 Servings of Dairy Foods Daily 

If you are looking to lose belly fat fast, eat 3 servings of dairy products such as buttermilk, yogurt, milk, etc. Eating these foods will help you to improve digestion, boost your immunity, and even help you lose those extra pounds. Moreover, they are known for giving the feeling of satiety which means you won't need to eat for a long time.

13. Take a Short Walk 

If you don't have a busy life that involves taking bus, stairs or getting involved in some physical activities, it would be a good idea to take a short walk every day.

Walking is not an exercise. Moreover, it is advisable to get some physical activities for your overall health. You can lose one pound per week when you start taking walk often and can lose up to 20 pounds in five months.

You can totally lose belly fat if you are ready to work towards it. It is possible. You just need to know the foods that you should avoid and those that you will need to eat more. :)