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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid
Wanna know how to lose Belly fat without diet and Exercise? Read to know more. Getting in perfect shape is the needed time in all professions. However, the demand is not limited to the work, it has extended to the general level for all age groups and genders.
Gaining extra ounces of belly fat might become the topic of discussion if you are with a group. It also lowers your self-esteem and confidence level to speak freely. If we talk about traditional methods of losing belly fat, sticking to diet plans and regular exercises can be difficult.
Then what are the ways you can get a perfect shape by skipping these two steps from the routine? Here are some tips that will act magic for you if you also want to lose belly fat without diet and exercise.
It can be challenging to follow a traditional diet and exercise routine. There are, however, a number of tried-and-true strategies that can make eating less calories simple. Let us take a look at the 7 ways on how to lose belly fat without diet and exercise.
7 Proven Ways To Lose Belly Fat Without Diet And Exercise
Change Your Chewing Habits
Your brain cells need time to process everything one in a row. This is followed by chewing too. When you eat something, your brain cells process every bite slowly.
Eating at a pace of brain cells will help you lower your calorie intake. Chewing slowly will also give you the feeling of fullness in your stomach.
Ideally, it is advised to chew 32 times a single bite before swallowing it for further process. According to the reports, chewing thoroughly makes you eat more slowly, directly associated with lesser food intake.
In the initial stages, you can give numbers to each chew. Later on, it will become your habit to eat slowly; hence, fewer calories will be taken in the form of food.
How you eat matters a lot. Taking regular observations will directly affect your calorie intake. You can easily lose some inches by just watching your daily eating habits.
Use Smaller Plates For Unhealthy Food
The brain has this peculiar habit of counting the amount of food from the number of plates we have taken. Earlier size plates used to be smaller. This tricks the brain into not eating extra after the feeling of fullness.
But nowadays, the size of the regular container is quite large. This trick does not work anymore. But you can use this trick to lower your calorie intake and reduce belly fat.
Eating unhealthy food like highly processed food, high carbs, and junk food can trick your brain with this method. This will make you eat less by avoiding eating for taste.
Read more:
Chose Protein Over Anything Else
Proteins are made up of amino acids. They have beautiful features in the body that create fullness. This will directly help you reduce the large appetite by reducing the sense of hunger. This is because proteins are involved with the hormones that play the role of hunger and fullness.
You can reduce your calorie intake by increasing proteins in the diet to 30-40%. Studies have shown that eating protein in breakfast will lower your hunger for the rest of the day.
This will give your body enough energy to work throughout the day without consuming calories. What else do you need if you are expecting to lose weight without diet and exercise?
Some protein-rich diets are- green yogurt, chicken breasts, fish, quinoa, almonds, and many more.
Magic Of Rich Fiber Fruits
Fibers are real magic for the body. They play an important role in maintaining the digestion level of the body on command. It is essential to have a rich fiber diet if you want to keep your gut healthy and out of ailments, including that they also give you the feeling of fullness for a long period.
Vicious fiber is a type of fiber that is essential for weight loss. This fiber has a special property and turns into gel form when it comes in contact with water. The gel-based structure increases the nutrient absorption time in the body. This slows down the process of emptying the stomach after turning it into gel form.
Some foods containing viscous fibers are beans, oats cereals, sprouts, orange flax seeds, asparagus, and many more. Glucomannan is a weight loss supplement that is easily available in the market and is rich in viscous fiber. Taking the supplement regularly will help you attain the goal in less time.
Water Is Necessary
The time of drinking water is important in your calorie meter check. Drinking water just before a meal will make you feel fuller. It will lead your stomach to eat less than the required diet. Drinking in between meals will also produce the same effect.
It will make you feel fuller with less portion of diet from the plate. Make yourself alert to drink water after every 4-5 bites. Once your habit is set, it will become an unconscious act of yours to drink water between meals.
Drinking approximately half a liter of water 30 minutes before the meal reduces your hunger to a great extent. Replacing calorie-loaded drinks such as soda and juices with water will positively affect the body.
It will reduce the calories intake from coke and make you feel much lighter. It also makes the space in your regular meal to add the nutritious foods that help build muscles.
Eat Without Distractions
What can be the biggest distraction from the simplest mobile phone you carry all day long? Eating with electronic devices makes you lose track of eating. Because of your favorite T.V. shows or your game, you tend to eat more calories to complete the show with food. This is a form of overeating.
Paying attention to what you eat will lower the calorie intake to a great extent. You will chew a single bite 32 times before passing it to further process. Eating absentmindedly will make you skip all the dos and don’ts of eating. You will eat more than the required calories for the day.
In addition, eating without paying attention will also put your gut health in danger. It makes your gut weak leading to improper digestion. This further makes your whole body vulnerable, giving an invitation to every possible infection around you.
Avoid Stress And Sleep Well
Sleep is an important factor when it comes to health. People often neglect good sleep in the name of extra work. But this is not the right way to a healthy lifestyle.
A night of good quality sleep is essential if you focus on losing weight. A lack of sleep disturbs your appetite-regulating hormones. Cortisol, leptin, and ghrelin are the main affected hormones that are bothered due to lack of sleep.
These three hormones play a major role in regulating the appetite and homeostat of the body. Fluctuations in these hormones increase your cravings for sugar. And sugar increases your weight by adding extra calories to your belly. This is a cycle that has no end once it is started.
Stress has similar effects on the body. This increases mood fluctuations in the body leading to disturbed appetite. However, stress can produce more negative effects on the body regarding appetite change.
It can bring your appetite to zero, making no desire for food. Skipping food or not eating at all will make your body extremely weak. This is not a healthy move if your concern is bringing the body to the perfect dimensions. Make sure not to skip meals if you want your body to be ideal.
Bottom Line
Many simple lifestyle habits can be altered to change your body shape. All these factors are devoid of any physical exercises and diet plans.
Adding these small rules in your daily life will drastically change your weight when your concern is losing belly fat. However, when it comes to habits, they will not be built in a day. These habits need time to be part of your daily life.
In addition, they will need time to show their effects at a visible level. Being patient and regular with such habits is necessary to get results.
Dr. Heller has experience teaching at the college level, as well as working with nutrition-focused organizations on projects related to food security and sustainability. With her background in food systems, nutrition, and health, she strives to bring a practical and holistic approach to address complex problems in these fields.
Dr. Heller is committed to applying her knowledge and expertise to help solve global health issues. She enjoys collaborating with different stakeholders in order to create meaningful solutions that will benefit both people and the planet.
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