How to Reduce Belly Fat Without Exercising at Home or Gym: 17 Fitness Methods Analyzed

Staying in shape is not only about looking attractive. It’s more than that. But people lose motivation instead of weight when they are suggested tons of painful drilling. 

If you are one of them, this article is just for you. Here you will get to know how to reduce belly fat without exercise. The methods I will discuss here are cheap, effective, and scientifically proven. 

IBIS World surveyed around 33% of people in the USA who are suffering from obesity. This problem can lead to heart-attack and whatnot. If you don’t want to be included in this percentage but are too lazy or busy to exercise, then keep reading.

Reducing Belly Fat with 17 Simple Methods at Home

If you don’t want to use your body, use your head to eliminate those extra fats. Here I am going to share 17 tips with you that have saved millions of people from obesity. These methods are definitely simple but require your patience.

how-to-reduce-belly-fat-without-exercise

What are those things? Let’s check it out.

Chew Your Food Before Swallowing

You are probably thinking, why am I asking you to do something you already do! Yes, we “Do” chew before swallowing. Chances are, the food isn’t ground enough. The key here is to take time to thoroughly chew the food. 

As a result, you will feel “Full” with a smaller portion of food. Sounds silly? Well, the National Institution of Health actually approves of this method. 

NIH also found through a study that people who eat fast are likely to be obese. So, take your time while having your lunch or dinner. 

Drink Coffee

I bet you didn’t guess you would find your favorite beverage here! Coffee can be addictive for us if we’re not careful enough. Though it has its toll on our bodies, it also helps you improve your health. 

I bet you’re wondering, “How it would help me in reducing belly fat within a short time?”

benefits-of-coffee

Did you notice your body temperature rising after drinking coffee? It’s the heat from burning sugar and fat. Coffee stimulates the brown fat in our bodies. This means you are cutting down your body fat with every shot of americano you take. Be careful! Too much coffee cuts down on your sleeping hours.

Use Smaller Plates When Eating

Another trick you can play on yourself is using smaller plates for junk food. I know how much you love pizzas, chips, and a good chunk of pastry. Don’t worry. I won’t stand in your way. You can eat whatever you please. But you have to use a tiny plate instead of your regular ones.

Yes, keep your usual plates away for some time and get a more compact dish set instead. This will make your favorite unhealthy food look like a significant portion on your plate. As a result, you will end up cutting down on such snacks and eventually cut down your belly fats. 

Eat Tons of Protein

Protein can change the course of your appetite by making you feel full. This is because it reduces hunger with fewer portions of food. This happens because protein triggers hormones such as GLP-1 and ghrelin. These hormones influence the feeling of hunger and fullness. 

You are wrong if you think your grain-based diet will help you lose weight. Leave that routine and regularly eat eggs, chicken, and other protein-rich items instead. A study shows that obese women who ate eggs for breakfast improved weight loss more than those who depended on a grain-based diet. 

protein

A bonus benefit of this routine is that you will also feel energetic throughout the day while losing weight

Consume Fiber-Rich Food

Include fiber-rich food in your regular diet. Fiber increases the feeling of satiety in your stomach. Consequently, you don’t feel like eating any more after taking a few bites. Viscous fiber foods like asparagus, oats, and brussels sprouts help you feel full quickest. 

As you already know, increasing fullness means reducing food intake. Thus, by consuming fibers, you will actually be eating less food. But how does it work?

Fibers from a gel once it comes in contact with water. The gel boosts the nutrient absorption time. This, in turn, delays the process of emptying our stomachs and making us hungry again. 

fiber-rich-foods

Apart from the foods I have already mentioned, you can find good fiber in oranges, flax seeds, sweet potatoes, and apricots. 

Drink Plenty of Water

You’ve probably already guessed that the trick is to eat less by reducing your appetite. Another method of doing this is drinking water regularly. You should not drink less than 4 liters of water per day. But drinking is not enough. You have to maintain a specific strategy.

Drink half a liter of water about 30 minutes before you sit for your supper. Water will significantly reduce your hunger when you sit to eat. 

So, while eating, you will consume much fewer calories than you usually would. National Institute of Health has marked this as one of the healthiest ways of reducing weight. 

Eat Dark Chocolates

I know you are going to love this. I mean, who doesn’t like chocolate, right? But it certainly seems too good to be true. Trust me, it’s not a prank. Dark chocolate contains monounsaturated fatty acids. It’s a healthy type of fat that replaces the unhealthy fats in the body.

Let me clarify how it all happens. First, dark chocolate’s monounsaturated fatty acids boost the body’s metabolism. As a result, your body rapidly burns up the calories

dark-chocolates

Now an interesting fact: your body is likely to crave curbs after half an hour of taking dark chocolates. For this reason, eating dark chocolates before a meal is recommended.

Warm-Sugar Free-Lemonade

Sounds weird? Well, it is actually precisely what it sounds like. Lemon juice with warm water is a miracle worker. Drinking this solution in the morning can promote fullness and satiety. Moreover, sipping warm lemon water discourages calorie intake. This eventually leads to weight loss.

You have to boil a glass of water, pour the hot water into a glass, squeeze some lemon juice in it, and drink it after giving the formula a stir. You can add a bit of honey if you don’t like the taste. 

This works like magic, making you feel full throughout the day. You won’t notice how much improvement you are going through if you regularly practice this habit. 

Avoid Distractions While Eating

Pay attention to your food while eating. Don’t engage in deep gossip or an exciting movie. I know we all do this, and what I am suggesting sounds like something a parent would say. 

But this actually harms your food habit. When you are paying attention to something else during your meal, you lose track of how much you ate. In this case, you may not fill full even after consuming a significant portion. 

A study found that people distracted during supper actually eat 10% more than those who focus on food while eating. 

Get Good Sleep

You’ve probably noticed how you feel hungry late at night. This happens because of a lack of sleep. If you don’t sleep on time, you disturb the leptin and ghrelin hormones. This is the reason why you tend to feel hungry during sleepless nights. 

Similarly, when you feel stressed, your brain elevates the level of cortisol hormone. This, too, increases your appetite. The worst thing this, such appetites crave unhealthy food. And you know what this means! This is why you should get enough sleep and stay as stress-free as possible. 

Avoid Sugar-Heavy Beverages

I know you’ve seen it coming. Extra sugar is one of the worst things you can add to your diet. Soda doesn’t only lead to obesity. It increases the risk of other diseases as well. 

alcoholic-beverages

The problem is that you can gulp down tons of calories from these sugary drinks without feeling full. In fact, it only increases your craving more. This is why sugary beverages are your enemy. Eliminating such drinks can help to preserve your health. 

However, you can fill the gap of these drinks with other healthy beverages such as coffee and green tea.

Eliminate Salt from Your Dishes

Reducing salt intake can fill up your tummy earlier than it usually would. The science here lies in the absorption ability of the salt. Almost all the food you eat contains water. 

This water can fill up your stomach. But salts prevent it from happening. Instead, it sucks up all the water, leaving your tummy empty. 

After eating salty food, you will notice that you are immediately devoured by a hungry appetite. 

Ditching the salt is not difficult at all. Just reduce 3g salt intake a day. Your body will gradually adjust to this habit. At the same time, you must avoid all kinds of processed food, including processed salt! Instead, you can use natural sea salt. It’s lower in sodium.

On this note, eliminate soy sauce from your diet list as well. The high sodium level can cause instant bloating. But, don’t worry, you can always use other spices and herbs (e.g., cayenne pepper, cumin, tabasco sauce) instead of soy sauce. These alternatives will boost your metabolism as well.   

Consume Vitamin C

Vitamin C is a great help when your intention is to reduce belly fat. However, early research shows apparent connections between vitamin C deficiency and body fat. According to the finding, those lacking vitamin C tend to accumulate more fat in their belly. Now, why’s that!

vitamin-c-foods

A 2005 study shows that vitamin C is responsible for cutting down excessive belly fats and decreasing body weight. Although the research was done on subjects with high vitamin C intake, the end result was helpful for those looking for methods of losing body fat without exercise.  

Vitamin C-rich foods like bell paper, broccoli, grapefruit, kale, kiwi, lemon, lime, and oranges are always near your reach. So pick them up and make a habit of eating them regularly. 

Avoid Starchy Foods

So far, I have only recommended you avoid foods that increase your hunger. But this one is a bit different. Starchy foods like noodles, pasta, potato, rice, etc., fill your stomach quickly. So they are full of energy as well. But they break down into sugar once they enter the digestive system. 

This sugar is good for your body if it’s within the limit. Anything more than that will get stored in your body as fat. To be more specific, these fats get stored in your tummy. In this case, you can take shelter to the healthier alternatives to these starchy foods like brown sugar and brown bread.

Take Long Walks

No, this is not an “exercise” per se. However, walking is a regular human activity, and you should do it daily. And surprisingly, walking can effortlessly improve your metabolism, burning down your body fat at a greater rate. 

Just take a stroll down the road or return home on foot instead of riding on the bus or any other transportation. Just 30 minutes of a lazy walk can drastically change your body. 

Don’t Forget the Dairy Foods

Yes, I know dairy items are full of fats. But you are probably wondering how something that produces butter and cheese can help you get rid of weight, right? Well, let me explain.

Earlier research has claimed that dairy items can significantly contribute to weight loss. This is because dairy foods, such as milk contain calcium. Calcium can promote the breakdown of fats. 

In other words, calcium breaks the fat cells. Experts agree with this argument, saying that the calcium from the dairy products effectively improves your body’s ability to dissolve fats instead of accumulating them in your belly. In addition, dairy products will make you feel full pretty quickly. 

dairy-foods

Simply put, you are simultaneously decreasing the number of accumulated fats and killing an unhealthy appetite just by consuming dairy items. 

Eat Negative-Calorie Foods

Negative calorie foods are those that demand more energy to digest them than the calories these foods contain. In other words, if you eat these foods, you will be spending more energy than you will be getting from them. 

As a result, your body’s metabolism will go through kind of an “exercise” even if you just sit or lay down.

You probably think that such foods are expensive. You may think this if you don’t know what negative-calorie foods are. Watermelon, lettuce, tomato, coffee, celery, broccoli, arugula, asparagus, cucumber, yogurt, grape, chicken, chicken broth, orange, apple, turkey, and chilies are some of the tastiest harmful calorie foods. 

Try them out. If you can consume them appropriately, without adding excessive harmful spices, you will notice changes in your body within weeks. 

My Last Two Words on Losing Belly Fat

During your busy day, it’s impossible to manage time for exercise. But this doesn’t mean you have to stay out of shape. As you can see, you can lose weight by maintaining your food habit and bringing some slight changes to your lifestyle. 

Unlike traditional exercise, the good thing is that none of these changes will cost you any money. If you think about it, it’s nothing hard to do. Now that you know how to reduce belly fat without exercise, all you need is a bit of patience and dedication. I believe you will have no problem managing that!

Dr. Omair Ansar, MBBS, MSc

Dr. Omair Ansar, MBBS, MSc

Dr. Omair is a skilled medical doctor with a degree in Bachelor of Medicine and Bachelor of Surgery from Baqai Medical University. In 2018, he completed a Master of Science degree in Healthcare Management with distinction from Anglia Ruskin University in Cambridge, UK. With 9 years of clinical and non-clinical experience, Dr. Omair has gained hands-on experience and extensive knowledge in the medical field. He is currently working in a multinational healthcare organization in Saudi Arabia where his primary responsibility is to train doctors, pharmacists, and nurses about the most updated clinical guidelines as well as conduct case discussions with various specialties to ensure patient safety and satisfaction. Dr. Omair is also an exceptional medical reviewer with expertise in the field of healthcare, pharmaceutical, food and nutrition as well as medical insurance. He has years of experience in writing and reviewing medical articles.

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