How big is too big?
If you measure your belly just above your hip bones and your measurement is over 40 inches (35 inches for ladies), then you are at an increased risk for certain conditions.
According to the National Institutes of Health. One study even showed that waist measurements as low as 33 inches in men and 28 inches in women can be used to help identify people who are at greater risk for heart disease.
What Causes belly fat ?
It is Important to know how belly fat builds up. This will let you know the necessary preventive measures to take, in addition to starting a program to get rid of your belly fat.
• One of the most common causes of belly fat is simply eating too much and moving too little
• Eating more calories than we burn each day, this sets up an energy imbalance which consequently results in weight gain.
• Ageing- Our body metabolism naturally slows down as we age, resulting in increased body fat.
• In women, body fat distribution changes towards menopause. This directs more fats towards the abdomen.
• Hormonal Changes
Why Is Belly Fat a Problem?
If you have too much fat around your waist-line, you are more likely to have health problems than if you carry fat mainly in your thighs and hips.
Belly fat can increase your chance of developing the following;
• Heart disease
• Breast cancer
• Gallbladder problems
• High blood pressure
If you are trying to lose your ‘extra tire’ in simple ways without exercising, you are definitely not alone. It seems funny that I and you have a recurring desire for a perfectly flat belly.
But most times, our tight schedule prevents us from doing the basic exercises like sit-ups, simple crunches, and even slow jogging !. So losing hope on the task seems inevitable.
It’s a known fact that a regular routine exercise and balanced diets will go a long way. But don’t be flinched, this 20 proven pro tips will show you how to lose belly fat if exercise it your thing.
How to lose belly fat without Exercise – Proven guides
- Eat Healthy Carbohydrates
- Eat more protein
- Drink plenty of water
- Increase Vitamin D intake
- Cleanse Your System
- Get on with Probiotics
- Take a walk
- Reduce stress level and sleep well
- Reduce your sugar intake
- Take appropriate supplements
- Drink Wine—but Only a Little
- Mindfulness Meditation
- Eat more soluble fibres
- Avoid Smoking Cigarette
- Eat more whole grains
- Try Ultrashape
- Try waist trainers
- Ensure the right posture
- Eat right
- Increase your dairy food intake
1.Eat Healthy Carbohydrate
It’s important to reiterate the fact that a good diet is important when trying to lose belly fat. Even small changes to your diet can make a difference, so don’t feel like you have to follow a strict diet or stop an entire food group.
Pay attention to portion size, emphasize complex carbohydrates (fruits, vegetables, and whole grains), including brown rice. Prioritize protein over simple carbohydrates such as white bread and refined-grain pasta.
2. Eat more protein
Eating more protein is a great long-term strategy to reduce belly fat. Protein is the most important macro nutrient when it comes to belly fat. It has been shown to reduce food cravings by 60%, boost metabolism by 80-100 calories per day and help you eat fewer calories per day.
Many of the studies showing protein to be effective had shown that you should aim for 25-30% of protein calory.
A very good example of foods high in protein includes whole eggs, fish, legumes, nuts, meat and dairy products.
3. Drink plenty of water
Of course, you can lose weight generally by drinking a lot of water. In addition, water specifically helps to reduce fat around your midsection.
Research shows that If you inculcate the habit of drinking to cups of water before you eat, you can lose about 7kg in 12 weeks. When you are thirsty, drinking water in place of sugary drinks is healthier.
Instead of drinking two cans of coke every day, just drink water and save 270 calories every day. Water also reduces hunger cravings by keeping you hydrated.
In addition to the fact that water hydrates your internal organs, Water also helps to flush out toxins and transports food to the different parts of the body.
4. Increase vitamin D intake
In a new study by the European Society of Endocrinology, Higher levels of belly fat are associated with lower vitamin D levels in obese individuals.
The study reports that people with excess abdominal fat have a low level of Vitamin D in their body system.
The study further suggests that overweight individual, particularly with larger waistline or excess belly fat should have their vitamin D level checked. This they indicate is to prevent any potentially damaging effect.
And Rachida Rafiq, the head of the study group comments ;
“Although we did not measure vitamin D deficiency in our study, the strong relationship between increasing amounts of abdominal fat and lower levels of vitamin D suggests that individuals with larger waistlines are at a greater risk of developing a deficiency, and should consider having their vitamin D levels checked.”
You should, therefore, consider adding foods rich in vitamin D to your diet. They are readily available foods that are vitamin D rich. Example include”.
5. Cleanse your system
Body toxins call for special attention. Toxins enter our body through various channels- the air we breathe, the food and drinks we take. In addition, creams and various beauty products we use contain substances that are dangerous to our health.
Therefore, to keep our body toxins in check, there is a need for regular detoxification of our whole system. This protects your body against health complications related to toxins accumulation.
Studies have shown that one of the causes of excess fats in your abdominal section is too much toxins in your body. However, there are proven ways to naturally detoxify the body ;
• Set up a morning routine by drinking a glass of water as soon as u wake up every morning.
• Drink the red tea – This is especially effective for detoxification. It targets belly fats specifically.
6. Eat foods rich in probiotics
It is a general misconception that all microorganisms in the body are harmful. However, this is not true as there are some useful and advantageous ones.
Probiotics are “good bacteria” especially found in your digestive tract. In addition to aiding digestion in your gut, they also help prevent digestion related problems. One of the best sources of rich probiotics includes yoghurt and buttermilk.
In a bid to verify if probiotics really reduce belly fat, a study was carried out in 2010 and published in the European Journal of Clinical Nutrition.
For 12 weeks, 87 study participants drank a given quantity of fermented milk rich in a particular type of probiotic(Lactobacillus gasseri SBT2055).
Compared to the group that didn’t consume the fermented milk, those who consumed the milk rich in probiotics showed a greater reduction in belly fat and body weight.
7. Take a walk – Long or short distance
A Leisure walk is a great way to start your routine walk. Walking specifically helps in the shedding of abdominal fat by enhancing metabolism. You could take a walk with your dog or a friend
To spice things up occasionally, you could do some interval jogging if you have the strength. However, a simple leisure walk of 20-30 minutes will do if exercise is not your thing.
“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
8. Reduce stress level and sleep well
When you are stressed up, your body produces stress hormones, these hormones induce bloating and constipation. In addition, a stressed body produces cortisol which aids the production of visceral fats.
Visceral fats are the dangerous belly fats that surround your vital organs internally. It is extremely important to have a good sleep of about 7-8 hours every day.
However, make sure you do not oversleep because according to study, excessive sleep also induces bloating of the stomach.
9. Reduce you sugar intake
It is hugely important to reduce your sugar intake, if possible, you should cut it out completely. Sugar is half glucose and half fructose.
Studies have shown that fructose, one of the major constituents of sugar can lead to increased fat accumulation in the belly if taken in excess.
It also induces fat accumulation around vital organs like the liver, this consequently exposes the body to the increased health risk that includes insulin resistance and cardiovascular diseases.
However, you should know that liquid sugar contains more calories than solid types, so when you drink sugar-sweetened beverages, you end up eating more total calories.
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving.
10. Take appropriate supplements
Some supplements have been proven over time by real people to help reduce belly fat. Good examples of such supplements include zotrim, phen 24 and Bauer Nutrition.
Interestingly, these products are being used, tested, and trusted by popular celebrities and TV stars.
One popular supplement is Bauer nutrition which has been endorsed by tv stars Gemma Merna, Michelle Collins and Lauren Goodger.
11. Drink Wine—but Only a Little
Moderate wine consumption has some good health benefits. In addition to increasing the good cholesterol, it also helps you reduce belly fat and general abdominal obesity.
In some studies, researchers found that moderate wine drinkers have the lowest accumulation of belly fat. Liquor drinkers and people who drink heavily were found to have the most abdominal fat.
If you don’t drink, that doesn’t mean you should start. Alcohol causes additional calories to your body, cutting it out completely will go a long way in helping you get rid of the “stubborn” belly fat.
Drinking one or two glasses of wine may serve you better than hard liquor, it’s a good way to start changing your drinking habits.
12. Mindfulness Meditation
Mindfulness and meditation relate to the psychological aspect of belly fat loss. This is especially effective for abdominal fat, without a general weight loss.
Higher stress level has been indicated by studies to induce abdominal fat by the production of a hormone known as cortisol. While you may associate strenuous physical activity to lose fat, mindfulness research shows that consistent meditation can actually lower belly fat.
In an elaborate study by a research team from the University of California, San Francisco. Obese women were coached on various mindfulness meditation techniques that included paying attention to sensations of hunger, becoming aware of negative emotions, food cravings, identifying emotional eating triggers, as well as advice on self-acceptance and forgiveness.
The Participants experienced less eating in response to emotions and external food cues, also greater awareness of body sensation. This consequently causes a reduced abdominal fat due to a reduced level of the cortisol hormone.
This indicates that mindfulness meditation helps get rid of abdominal fat by helping you cope better with stress and other negative emotions.
13. Eat more soluble fibers
In summary, soluble fibres aid digestion. Studies suggest that Soluble fats help to reduce belly fat with the help of the “good bacteria” found naturally in the digestive tract.
These bacteria, in the process of breaking down the soluble fibres, produces chemicals called fatty acids. This compound has been described by researchers specifically aids belly fat reduction.
In addition, some studies have shown that soluble fibres help us reduce appetite by regulating hormones involved in appetite control, the end result is eating less for an effective belly fat loss.
Foods that are high in soluble fibre include sweet potatoes, fruits like apricots and oranges, flaxseeds, Brussels sprouts. Also legumes and grains like oatmeal is a rich source.
However, it is also not healthy to eat lots of soluble fibres because it may cause complications like cramping and bloating.
The US Department of Agriculture recommends that men aim to consume 30–38 grams of fibre per day, while women should aim for 21–25 grams per day.
that men aim to consume 30–38 grams of fibre per day, while women should aim for 21–25 grams per day.
14. Avoid Smoking Cigarette
A Study has shown that Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness.
The study result shows that past/current smokers have a higher amount of fat in their belly and around vital organs compared to non-smokers who showed little or no dangerous fats around vital organs.
For every human benefit, health personnel advises strongly against smoking. Health-wise, it is important, to desist from smoking if you want to hasten your belly fat loss.
15. Eat more whole grains
Whole grain is a rich fibre source and most importantly, it helps reduce belly fat specifically. In addition, they are proven to reduce the risk of cardiovascular disease.
According to the whole grain council recommendations, men and women should get a minimum of about three to seven servings of whole grains a day.
Rich sources of whole grains include ;
• wheat crackers
• instant oatmeal
• popped popcorn
• cooked whole grain rice – brown rice preferably
• cooked whole grain pasta
16. Try Ultrashape therapy
If you have excess belly fat that refuses to disappear, there is a new approved solution to make it go away for good. This new technology-induced therapy is called ultra shape.
A certified technologist uses a smooth, comfortable ultrasound device to destroy fat cells at a specified body part, this implies that it is designed to help lose fat selectively.
This makes it particularly effective for abdominal fat.
17. Try waist trainers
This waist trainer or waist cincher is specially made for tackling your midsection fat. In addition, it has been proved over time to help females users get an hour-glass figure.
It is, however, important to choose the best fit for your waist type. It is best worn by carefully tying it around your belly.
Although health experts have indicated that waist trainers, when used rightly, helps to reduce belly fat and abdominal obesity, Waist shapers should be used regularly in conjunction with healthy eating and regular exercise if you want to see lasting results.
Useful tips on how to use waist trainers properly ;
• Get the right fit
• Don’t make it too tight
• Choose the best type for you
• Take your time at the start of its use
18. Ensure the right posture
Ensuring and maintaining the right posture is usually overlooked when we try to lose excess belly fat. Your belly looks bloated and irregular when you slump and slouch.
Sitting right and standing straight makes the belly looks regular and smooth again. Maintaining a good posture starts with Ensuring your feet touches the floor while sitting at all time.
19. Eat right
Eating right comprises consuming low-calorie food and cultivating a good eating habit. Eating more foods rich protein is a great long-term strategy to reduce belly fat, likewise whole grains.
Fresh fruits, whole eggs, fish, seafood, legumes, nuts, brown rice and more helps us fight off belly fat.
You should note that all these foods target abdominal fats specifically. Studies have also shown that cutting down on carbs helps to shed off belly fat.
Also, chewing food adequately before swallowing is beneficial. If you don’t chew it well, the body needs to work extra to break down that food in the stomach. This leads to bloating and indigestion.
20. Increase your dairy food intake
Dairy foods are extremely important when trying to lose belly fat. Dairy products such as milk, yoghurt, buttermilk, and cheese will improve your digestion, make your bones stronger, and will also help you shed that “extra tire”.
These foods generally help to reduce belly fat by reducing your appetite and food cravings. This consequently makes you eat less and in turn lose more fat.
The above-enumerated guides work effectively for shedding off excess belly fat if followed. However, it is also important you know that getting rid of excess belly fat is all about ensuring a healthy lifestyle.
This is achieved combining a good diet with physical activities, an example is running as indicated.
“stubborn belly fat” does not exist. Do the right thing to lose it, and it will be the simplest task.