How To Reduce Belly Fat Effectively At Home Without Exercise
Belly fat is not good for our health and clothes. If you have a high fat percentage then your clothes do not look good on your body.
Further, it gives you many health problems like heart stroke, diabetes, etc. So you need to burn belly fat.
Moreover, we need to fix many things if we want to lose belly fat. Firstly, you need to fix your diet, here you must eat only good food and they are not high in sodium and oil.
Another one is a daily workout. If you are a lazy person and do not do any physical exercise, then you should add it to your routine.
On the other hand, if you are not able to fix both things then you can control one thing then you can also lose weight. For example, if you control your diet and not doing any workouts, then you can lose weight, but it takes a long time.
So today we discuss as many methods to lose fat that is stored around your stomach. But if you apply these methods properly then you can lose weight at home easily. And you should keep patience if you have then you can achieve anything in the world.
Cut Simple Carbs:
This is the main point: when we are eating simple carbs then, they increase our body weight. Here, you need to add the carbs that digest sow.
On the other hand, if you want to eat white rice then you must decrease the amount of white rice then you can add some boiled chicken to it. Then, your meal is in the proper ratio of carbs and protein.
On the contrary, when you are on a weight loss program then you do not eat white rice at night. You can take it for lunch. So carbs are important but do not stop eating them.
Take High Protein:
Protein is a must if you are losing weight and gaining weight. When you are taking meals, then, you should know that all meals are high in protein.
For example, add eggs, chicken, fish, etc. But if you are not eating these, then you can add lentils, almonds, peanuts, whey protein, etc.
On the other hand, you should not eat chicken at night because it takes a lot of time for digestion. If you have any problem related to digestion then you can take it for lunch.
Further, protein helps to recover our muscles when they are broken during our workout. And it also increases our overall strength.
Cut Bad Fat:
I see many people eating oily foods that contain a high amount of fat. For example, if you are eating 100 grams of fat, then you are eating 800 calories in one meal.
Then think are burning 800 calories in your workout. It is one meal if you apply it to 5 meals then you can think about how much fat you are taking in a day.
On the other hand, if you have high cravings, then you can eat junk food on Sunday but take only one meal. I see many people make Sunday a cheat day, and they cheat with each meal that is not good for you.
Add Veggies:
You can see great changes in your digestion when you add vegetables to your diet. On the other hand, these are low calorie, so you can manage your calorie intake also.
Further, every vegetable has its benefits like carrot gives good health to our eyes. On the other side, if you have heart diseases then you can control them before reaching a critical point.
Moreover, if you are eating onion, then it controls your blood pressure. You should add it to your salad. Most people do not take it because of its smell, but that is wrong.
Add Good Fat:
When you are on a low-carb diet, you can add fat to your diet. But here you say you tell as in the previous point that is you avoid fat.
But here I am talking about good fat that gives you energy for a workout. For example, all types of nuts, egg yolk, fatty fish, etc. If you are not eating fish, you can buy omega-3 that contains good fats.
On the contrary, if you have a two-hour intense workout, then you can add good fat at night. If you are a beginner, then you can take only one egg yolk for fat, which is enough for you.
Eat Fiber:
Here, you need to add soluble fiber to your diet because it helps decrease your appetite.
And it helps to feel full the whole day then you no need to eat after some times. Because fiber slows down our digestion process.
On the other hand, it also reduces the body's calorie absorption from other food. Further, you can add flax seeds, avocado, blackberries, etc.
On the other side, you can eat oats, beans, sweet potatoes, figs, etc. These are also fiber sources and are easily available in the market. Moreover, you should not eat fiber foods after your workout.
Because when you eat, it slows down the absorption of protein.
Some More Factors
Don't Drink Alcohol:
Alcohol is not good for our health. If you are taking in a small amount, then it is also not good for us. Because after these small amounts, we drink it in high amounts and so on.
Studies show when people drink alcohol then, they have high fat stored around their waist. On the other hand, those people who did not drink alcohol have low fat stored around their waist as compared to those drinking alcohol daily.
When you lose weight, then you should stop drinking alcohol, and you can see your belly fat reduced day by day. On the contrary, if you can not stop drinking, then you can decrease the amount of alcohol daily.
Decrease Stress:
Cortisol is the stress hormone. When you experience high stress your body increases the amount of cortisol then your body increases belly fat.
On the other hand, cortisol increases stored fat and appetite. Then, it increases your body fat percentage.
Further, if you want to reduce stress, then you should be involved in an activity in which you are interested. For example, if you enjoy watching movies, listening to music, playing football, etc. Then you can do what makes you happy then you can control your stress level.
Moreover, you can join meditation classes, add a physical workout, etc. So these are some tips to decrease the level of stress.
Decrease Sugary Food:
You should avoid sugary food from your diet because they contain a high amount of fructose. So when you eat sugary foods, you may have heart disease, liver problems, weight gain, etc.
For example, if you are eating pineapple and banana, and after that, you are eating mango, then you have excess fructose. So avoid these things.
Further, if you want to eat sugar then add original honey which is a good source of sugar. But make sure you are not using packed honey because that contains refined sugar.
So limit refined and processed sugar in your diet. Then you are not gaining weight or belly fat.
Add Cardio:
Cardio is the best method for losing belly fat. But here, many people make a mistake, which is long-term cardio. For example, people think when they run 10km then, they lose belly fat, which is not true.
If you add 4-5 sprints about 30 seconds then you can burn more fat as compared to 10km running.
On the other hand, you need to add variation to your workout. For example, if you are doing a sprint, then how much can you do? Likely 10-12, then what do you do?
So you need to add some variations like pull-ups, push-ups, jump squats, high-knees, etc. If you make these types of circuits then you burn easily fat in a short time.
Use Coconut Oil:
Coconut oil is a healthy fat and you can add it to your diet. But it is high in calories so you need to cut other fat sources from your diet.
If you are eating other fat sources then you can not burn fat. But if you use coconut oil in cooking then you can reduce belly fat.
It is shown in the study but it has not strong evidence that coconut burns belly fat. On the other hand, it reduces the amount of fat that your body stores in different areas.
Weight Training:
when you add weight training then you can burn more calories and belly fat. Because our body uses fat as fuel we get into shape.
On the other hand, when you start doing strength training then you build muscles also. It is the best method to reduce belly fat.
But weight training also works with diet. For example, if you are burning 2000 calories and then eating 2200 calories then you are gaining weight not losing. Because here you are in a calorie surplus.
So you must calorie deficit if you are losing weight. Then weight training is very effective for you and if you do it daily then you can get abs in a few months.
Take More Sleep:
If you are not getting proper sleep then you can gain weight because studies show those people who take only 5 hours of sleep then they have high belly fat as compared to those who take 7-8 hours of sleep.
Moreover, when you do have not proper sleep then your brain does not produce important hormones for your body.
On the other hand, some people have a problem when they sleep, like your breathing stops, and it's hard for you to breathe. It is a disease that we call apnea.
Further, if you have these types of problems, then you must contact your doctor.
Track Calories:
It is an important point. If you do not track your calorie intake then you do not know how many calories you need.
On the other hand, make a diet chart where you write all foods that you are consuming then write every food calorie on the paper.
Moreover, if you do not know how many calories in a specific food then you can find it on Google search for all items. You will find all the data related to your questions.
If you can do it manually then you do it on online websites. Where you can just fill in your detail then they give you all results.
Stop Taking Fruit Shakes:
When we are in a calorie deficit and low in carbs then we are taking fruit shakes that are not good for us. Because they contain high sugar and fat.
On the other hand, you can add fruit juice if you want to drink. But you can take it only two times a week and that juice is raw, you are not adding any sugar, or salt to it.
For example, In a 250ml serving, you get 25 grams of sugar and fructose also comes from fruits. On the other side, if you are taking sugar cane juice daily then you are not doing right. Here you need to decrease the amount of juice.
Add Vinegar:
Here you need apple cider vinegar for fat loss. When you start using it then you can see many health benefits like improving blood sugar, keeping the heart healthy, etc.
It has acetic acid, which has been shown in many studies on animals to reduce stored fat.
But make sure to check your whole body when you are using this because sometimes it does not digest everyone. For example, one of my friends who is using apple cider vinegar does not digest it and has high stomach pain.
You should take it with water, but if you take it directly, then it may decay your teeth.
Try Fasting:
Fasting is best when you add two times a week. On the other hand, if you do it 3-4 times a week, then you can feel weak.
Many studies show that when people do fasting they lose at least 5-6% abdominal fat. Another, they have less heart disease as compared to those who do not do fasting.
On the other side, when you feel uncomfortable then you just eat any sugary thing that gives you instant energy.
On the contrary, if you have a critical disease, then you must consult with your doctor because your body needs medicine after your meals.
Honey With Warm Water
Honey with warm water is the easiest way to lose fat. But here, you need pure honey. If you are using packed honey, then avoid it.
Because many people mix refined sugar into honey and then sell them this is not good for you. So you can gain weight by this method if your honey is not pure.
Further, it gives you glowing skin and makes your skin spotless. Moreover, honey has antioxidant properties then it improves your immunity also.
If you take more benefits then you should take honey with warm water in the morning. And you can take it in the evening around 4 pm but you take only one spoon.
Add Green Tea:
Green tea is good for weight loss but when you take it daily. It has caffeine that gives you many health benefits like a high metabolism rate, weight loss, etc.
Further, if you are not doing any physical exercise then you can not take high benefits of it. So you need to add workouts for more benefits.
On the other hand, it contains antioxidants that protect from many external diseases. Moreover, you should not take green tea at night because it disturbs your sleep, which is why high caffeine in your body. So take 4 hours before your bedtime.
Use Fat Burner:
One thing to understand before using a fat burner supplement. You can take any brand on the planet and then check its ingredients you find that they all contain omega-3,6,9 etc.
Then here you can take that from many foods. If you are veg or not. It does not matter. On the other hand, if you think I can try this, you can go for it.
But when you are using it then make sure you are in a calorie deficit, you can take benefits. Further, if you control your diet then you can automatically reduce belly fat. So when you start controlling your diet and then take a fat burner.
Conclusion
Here, we have discussed 20 methods for weight loss. Further, if you are a beginner, then you should take one method, and then you start.
On the other hand, if you think these methods are enough, you are wrong. Moreover, you must add a physical workout.
If you do not have a gym then start doing a home workout that is also effective. On the other side, if you have a very high weight then take personal training from a trainer.
Because you need one person who motivates you. You need to change your lifestyle because your all results depend on your daily routine.
So, add these steps to your daily routine and then share your feedback with us. Which method do you pick for weight loss?