Is it possible to lose belly fat without exercise and pills?

lose belly fat without exercise and pills
How to lose belly fat without exercise? Body-weight and the amount of fat in it depends on the amount of calories consumed, the amount of calories burned, and age; Because advancing age reduces muscle mass in the body, especially for non-athletes, but the balance between calories consumed and sports activity helps reduce and get rid of belly fat , and avoid weight gain regardless of age and genetic genes, Therefore, a healthy diet exercise; Especially those exercises that target the abdominal area are one of the most important ways to lose belly fat and get rid of excess weight, Also, exercising contributes to reducing the risk of diseases, infections, and metabolic problems associated with the presence of the belly fat, and reduces blood sugar levels, and it is worth noting that aerobic exercise such as walking, jogging, and swimming, contributes Significantly reducing visceral fat, which is the first type of fat the body loses when exercising in both sexes, and here are some tips for using time with physical activity and encouraging exercise:
  1. Avoid sitting for long periods of 8 to 9 hours a day; Whereas, people who exercise an average of 150 minutes per week and sit most of their time did not benefit and people who exercise and enjoy an active lifestyle.
  2. Take advantage of free time and part of the lunch hour to walk.
  3. Do stretching exercises while sitting at the office.
  4. Use the stairs instead of the elevator if possible.
  5. Practicing resistance exercises that enhance and maintain muscle mass and help burn more fat during the rest. Examples of these exercises are: lifting weights, squatting exercises, and lunging.
7 Tips to Lose Belly Fat

7 Tips to Lose Belly Fat without exercises

The practice of abdominal exercises contributes to building abdominal muscles, but these exercises alone may not be sufficient to Lose Belly Fat, because visceral fat decreases with total body fat when adhering to a healthy diet and exercise; and here are some tips to Lose Belly Fat:

Reducing calories intake

It is known that reducing calories is essential for weight loss, by reducing the total daily calories by 500 to 1000 calories; This is expected to contribute to a loss of between 0.5 to 1 kilogram per week, but a sharp reduction in calorie consumption may not be a good idea, as it may be counterproductive; Such as a low metabolic rate, or the number of calories the body burns daily, so it is important to avoid a sharp reduction in calorie consumption for a long time.

Eating Soluble Fiber Foods

Consuming dissolved fibers helps absorb large amounts of water, which contributes to slowing the movement of food through the digestive system and delaying the time of emptying the stomach of food, which causes an expansion in the stomach and a feeling of satiety, in addition to that the dissolved fibers reduce The number of calories that the body absorbs from food, and reduces the accumulation of fat around the organs of the body, and foods rich in soluble fiber: oats, flax seeds, avocado, legumes, Brussels sprouts, and black raspberries.

Eat Fewer Refined carbs

Carbohydrates are a source of energy for the body, but not all types of them are healthy. Some sources of carbohydrates; Like white bread and white pasta, the body turns into glucose sugar, and excessive consumption of glucose leads to storing the excess in the form of fat, and to avoid an accumulation of fat in the middle body area, it is recommended to limit the intake of refined carbohydrates. It is advised to choose healthy carbohydrate sources such as whole grains.

Eating Soluble Fiber Foods

Eat More Protein

works of protein to build muscles of the body, in addition to increasing the feeling of fullness for a longer time, and a study published in Nutrition & Metabolism magazine in 2012 indicated that Those who consume high-quality proteins such as milk, eggs, and meat have less belly or rumen fat.

Eating probiotics

as it has been shown that taking probiotics that contain Lactobacillus bacteria may help to lose weight and Lose Belly Fat, and a study published by the Journal of Functional Foods in 2013 indicated that eating yogurt containing Probiotics such as Lactobacillus fermentum or Lactobacillus amylovorus for six weeks reduces body fat by 3% to 4%, Also, probiotics may contribute to reducing the risk of infections, and several other diseases, and help fight obesity through secretion of satiety hormone; Higher levels of this hormone are associated with increased calorie and fat burning, and probiotics also raise levels of the protein Angiopoietin-like 4, which potentially reduces body fat storage.

Reduce Sugar Intake

Eating sugar is the appearance of the belly fat and the accumulation of fat around the liver. Several studies have shown that excessive intake of sugars, most of which are fructose, may accumulate fat around the abdomen and liver. These problems may lead to an increased risk of insulin resistance and several problems related to metabolism.

Adequate sleep and avoid stress

Stress causes the release of the stress hormone known as cortisol, which affects appetite and increases the amount of food eaten, so it is recommended to practice stress reduction strategies; Such as practicing meditation and yoga exercises, and sleep may have an effect on weight, so adequate sleep is important for weight loss, especially in removing Lose Belly Fat.

An overview of the belly fat

Belly fat, or what is known as abdominal obesity; is the presence of excess fat in the abdominal area, which is the area between the chest and pelvis, as the accumulation of fat around the stomach and abdomen area makes the body resemble the shape of an apple, and there are two types of fat in the abdominal area; The first is subcutaneous fat, which can be felt when the excess skin and tissues surrounding the abdominal area are pinched, and the second type is visceral fat, which is the fat that accumulates inside the abdomen around the organs, and an increase in visceral fat is associated with a higher risk Having serious health problems, The belly fat, or what is also known as visceral obesity, is associated with a risk of developing several metabolic disorders such as diabetes, heart disease, and cancers, and may even lead to death.