It's almost 2021 and losing abdomen fat or belly fat is one of the most common new year resolutions. Yet a lot of people fail in achieving this goal. Today I will be sharing 7 easy steps that will help you achieve this goal without putting in crazy hours of workouts.
Here are 5 ways you can lose belly fat without exercise
1. Get enough sleep
Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.
Sleep deprivation may make you munch on more calories than you want to or should be having.
Now how does this happen?
Your hunger or appetite is controlled by a couple of neurotransmitters in your brain. The neurotransmitters ghrelin and leptin control the majority of your appetite. Ghrelin promotes hunger, and leptin contributes to feeling full.
A lack of sleep may affect the body’s regulation of these neurotransmitters which increase or decrease its activity signaling the body that you are hungry. In one study, men who got 4 hours of sleep had increased ghrelin and decreased leptin compared to those who got 10 hours of sleep.
2. Control your sugar intake
Have you heard people saying sugar contains nothing but empty calories? This is because the only function of sugar is to add taste to your food. Sugar contains no vitamins, minerals, or fiber.
Excess consumption of sugar puts an extra load on your liver and it can lead to fat storage, and the first target is your tummy. Studies have also proved that foods high in added sugar tend to be less filling. Protein is the most filling macronutrient, and sugar has no protein in it. This is why you still feel hungry after consuming sweet foods like cakes, cookies, ice cream, candy, etc.
When purchasing packed foods read the label carefully and try to avoid foods that contain ingredients that end with "ose". The food industry disguises Added sugar on nutrition labels as fructose, corn syrup, cane sugar, and agave. Stay away from these to aid your weight loss journey.
3. Drink a lot of water
Did you know drinking water increases the amount of calories you burn, which is known as resting energy expenditure? Let me explain how this works, water is naturally calorie-free. An increase in consumption of water does not increase calories, thus you will feel full eliminating the requirement of excess food intake. Also as a result of almost no increase in calorie intake your body burns the fat it has stored leading to weight loss.
Start your day with a glass of warm water, this will cleanse the digestive system and improves your metabolism.
4. Consume more fibre
Anything that reduces your appetite can decrease your calorie intake which may lead to weight loss without even putting in much effort.
Fiber is often believed to suppress your appetite. Fiber does not get digested and tends to reach your large intestine relatively unchanged. This results in you feeling fuller for a long.
A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet. (1)
5. Eat plenty of protein
Including more protein in your diet can help you shed some weight & lose the belly fat that you dread. After you eat, some calories are used to digest and metabolize the food. This is often termed the thermic effect of food (TEF).
Protein has higher TEF and takes longer to digest as its made up of complex molecules. A higher protein intake also reduces the hunger hormone called ghrelin. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.
6. Control your portions
Research has shown, you tend to eat more when provided with a larger quantity of food.
Portion size plays a major role in weight loss. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity.
The best way to make sure you are not overeating is to use measuring cups.
7. Eat more mindfully:
Paying attention to what you eat may help you consume fewer calories.
Eating while watching TV or playing video games often leads to one losing track of time & how much they have eaten. This, in turn, can cause overeating.
One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting
If you are trying to lose weight without any exercise, the only way you can do that is by controlling the food intake. One needs to be conscious while eating & should switch off any distractions and focus on the food that is in front of them
Here are a few simple ways to get started with mindful eating:
- Chew thoroughly.
- Eliminate distractions by turning off the TV and putting down your phone.
- Focus on how the food makes you feel.
- Stop eating when you’re full.
The Bottom Line
Weight loss especially when trying to lose belly fat is a challenging task. You need to put in some effort & commitment on your behalf.
Science has proven that the best way to lose weight is to make lifestyle changes. Adopting a healthy lifestyle & building better habits will keep your weight in check.
The key is to start small, eat slowly chew more, switch off distractions, or even use measuring cups. Experimenting with these will help you get started.
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