4 Simple Ways to Reduce Belly Fat Without Exercising

By MADHUKAR - May 21, 2019

Magical ways to reduce belly fat without exercise


Reducing belly fat is no easy task. You might think that working out for hours is the best way to shed excess fat around your midsection, but that's not true. You can reduce belly fat without exercising at all. 

Here are proven magical ways to reduce belly fat without exercising at all.


1. Eat Plenty of Protein


Simple ways to reduce belly fat without exercise


Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7Trusted Source). This slow digestion helps you feel satisfied for a longer period of time. And if you aren’t feeling hungry, you’re probably not suffering from food cravings or eating too quickly, which are behaviors that can contribute to weight gain.

The most exciting benefit of eating protein is that it can help you burn more calories, therefore boosting your metabolism. Protein contains a high thermic effect. A thermic effect is the amount of energy (in calories) your body needs to burn in order to break down, digest, and metabolize a food. Your muscle tissue, which is made up largely of protein, is the most metabolically active tissue in your body. This results in burning of more and more calories. 

Whenever you feel stuffing yourself with burger or pizza, replace them with protein rich foods. This can stop your belly from adding more fat and can burn the stored fat instead. 

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.


2. Drink Water Regularly


Simple ways to reduce belly fat without exercise


Drinking water can help you eat less and reduce weight, especially if you drink it before a meal. Drinking enough water on a daily basis can help you shed permanent pounds, but there are no quick shortcuts to weight loss. A water fast might help you lose a few pounds in the short term. Since water aids in easier and faster digestion of food, it is responsible for resulting in a high metabolic rate. This, in turn, helps in burning fat.

The Mayo Clinic recommends that adult women drink 9 cups of water per day, and men 13 cups per day.[2] Not only does this keep your body hydrated and healthy, it also prevents your body from confusing thirst with hunger. 

It is believed that every 1 Kilogram of body weight requires at least .033 liters of water to maintain optimum physical functions.


  • Keep a water bottle with you so you can sip on water throughout the day.
  • If you find yourself missing the flavored drinks, you can make your own flavored drinks without the sugar and calories. Slice up your favorite fruits like strawberries, lemons, cucumbers and soak them in a pitcher of water in your refrigerator. After few minutes or hours the water will take on the fruit’s flavor, and you’ll have a delicious, low-calorie drink.
  • Children, the elderly, pregnant or breastfeeding women, and people with chronic illness should not fast.


3. Sleep Well and Avoid Stress


Simple ways to reduce belly fat without exercise


People often forget that lack of sleep can cause weight gain and indirectly affect appetite. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you're stressed.

If proper sleep is affected then it may disrupt the proper functioning of body and may demand you to eat more by increasing hunger factor. Make no mistake you won't be feeling like eating healthy food at this time but you prefer unhealthy food which results in adding up of more fat around your belly and overall body fat too.

Next time when you think of skipping few hours of sleep, remember the bad affects it has on your belly and overall body.


4. Avoid Sugary Drinks


Simple ways to reduce belly fat without exercise


Many people take in more sugar every day than they realize. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages. It's very easy to consume excess calories from sugary drinks because liquid calories don't affect fullness the way solid food does.

Studies have shown that liquid calories don't have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn't make you feel full so you don't compensate by eating less of other foods instead.

Healthy beverages to drink when you feel like drinking sugary drinks are water, coffee and green tea.
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