Belly is one of the areas of your body where weight gets accumulated significantly and the weight stored in the belly is often hard to lose. Abdominal Obesity is one of the most occurring obesity in men and women owing to our current lifestyle where active movement is not required much and we tend to get everything done from our chair. Although it is hard to lose belly fat, it is not impossible to do so.
What Are The Measures To Be Taken To Lose Belly Fat Without Exercise?
Fat in the belly can be constituted into two, subcutaneous fat and visceral fat. The subcutaneous fat is stored all over your abdomen, including your midsection, and is stored beneath your skin.
Visceral fat penetrates deep into your body and acts as a cushion for the organs in your abdomen. When your visceral fat is high, it affects your health and leads to Type 2 Diabetes and heart attack hence losing this visceral fat is prominent to stay healthy.
If the circumference of your abdomen exceeds 39-40 inches in men and 34-35 inches in women, you are said to have abdominal fat. By following a proper diet and exercise routine, you can easily target visceral fat and stay healthy. If you are averse to exercising, the following changes in your lifestyle will help reduce your belly fat.
- Limited intake of sugar
When you are planning to lose weight, especially your belly fat, it is important to limit the intake of sugar and sweetened drinks and food as sugar adversely affects your metabolism. When you consume an increased quantity of sugar, it will build up fat in your liver and abdomen. Hence it is vital to limit the intake of sugary foods when you are focused on reducing your belly fat.
- Increase your protein consumption
Protein plays a huge role in promoting weight loss and reducing abdominal fat. It is a powerful macronutrient that reduces your cravings and helps prevent binge eating thereby, targeting the root cause of abdominal fat gain. Much research has indicated that protein is associated with lower levels of belly fat and when you include protein as a part of your dietary routine, the circumference of your waist will remain smaller.
- Follow a low-carb diet
A low-carb diet is often prescribed as a part of the healthy weight-loss routine. By putting your body in a state of ketosis, a low-carb diet reduces your belly fat. This lowers your appetite and targets your visceral fat and thereby prevents the storage of fat in your abdomen.
- Make soluble fiber a part of your dietary routine
Soluble fiber helps in the passage of food to your digestive system at a slower pace such that every food particle you intake gets fully digested and this fiber can absorb your water consumption and helps cool down your abdomen. When you eat food rich in soluble fiber, you will feel full, and by targeting your appetite, this fiber prevents further accumulation of fat.
It is also important to reduce the consumption of trans fat as they pump hydrogen into unsaturated fats and stored excess fat in your belly. More than 33% of your belly fat can be reduced by reducing the intake of food high in trans fat and increasing the quantity of soluble fiber.
It is important to remain stress-free when you are focused on reducing belly fat as stress triggers your adrenal glands and increases cortisol production and drives the storage of abdominal fat. You need not avoid any food to reduce your belly fat, but it is important to follow mindful eating to prevent the storage of fat in your abdomen.
By making active lifestyle changes, you can easily reduce your belly fat without any exercise.