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:
-
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.
- Take advantage of free time and part of the lunch hour to walk.
- Do stretching exercises while sitting at the office.
- Use the stairs instead of the elevator if possible.
-
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 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.
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.
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