Lose Belly Fat in days

Medically Reviewed by Merlin Annie Raj, RD (Registered Dietitian)
September 19, 2022 By Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Home » Health and Wellness » Weight Loss
16 Best Ways To Lose Belly Fat Without Any Exercise
Now there are ways to reduce belly fat without doing those nauseating crunches.
The dream to reduce tummy without exercise has now come true. Many people
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struggle with belly fat regardless of age. A lot goes into getting a flat belly and the
right curves at the right places. Combining a balanced diet and regular exercise will
help you achieve defined abs. Nonetheless, it is hard to make it to the gym with your
busy schedule. If you are facing similar issues, we have got your back. Perhaps
exercise is not your cup of tea, but there are ways to lose belly fat. See how you can
reduce your tummy without exercising with these 16 tips. Take a look.
How To Lose Belly Fat Without Exercise?
Given here some effortless ways to reduce your tummy:
1. Cut Out The Sugar
Every time you drink a packaged fruit juice, you take in more calories than if just eat
the fruit. Though the packaged juices are claimed to be of real fruit juices, they
contain high amounts of sugar, flavor, and color. Try to avoid them.
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Almost all of us have a sweet tooth, and we can’t give up on eating cakes and
pastries either! You can eat cakes that contain less sugar or artificial sugar, dark
chocolate, and less sweetened sweets.
2. Increase Vitamin C Intake
Vitamin C helps keep oxidative stress and many health problems at bay (1).
Fruits like orange, lemon, lime, bell pepper, broccoli, kale, grapefruit, and kiwi are
good sources of vitamin C and minerals like calcium, potassium, magnesium, and
zinc. Vitamin C helps in digestion and maintaining blood pressure. It is a good idea
to eat at least one fruit that has a lot of vitamin C every day.
3. Hydrate Yourself

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Drinking water, at least eight big glasses a day, not only hydrates you and
removes those unwanted toxins, but also helps you shed some pounds,
especially in the midsection of the body (2). Drinking a good quantity of fluids
also helps to keep premenstrual bloating in check. Drink water before your meal.
Don’t drink water right after lunch or dinner. Wait for 1015 mins and then drink
water.
It is a good idea to avoid alcohol as well if you are aiming for a flat belly. Alcohol
messes up your system and causes dehydration (3). The more water you drink, the
more water and waste products your body will flush out. This will help your body get
rid of harmful toxins and lose more weight over time.
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4. Eat More Protein
Eating highquality protein helps reduce abdominal fat as proteins aid
metabolism and reduce cravings or hunger pangs (4). Include baked fish,
chicken stew, soya chunks, lentils, sprouts, and mushrooms in your diet.
It is advisable to include vegetables as too much protein intake may lead to gout.
5. Avoid Starchy Foods
White bread, polished rice, pasta, noodle, corn, corn flour, potato, etc. are all high in

starch content. Starch is broken down into sugar in our body, and when there is
excessive sugar accumulation, it gets stored in the body as fat (5). To get a flat
tummy, avoid starchy foods. Switch to healthier alternatives such as brown bread
and brown rice.
6. Cleanse Your System
Bloating and constipation need to be addressed. Drinking detox and cleansing juices
and going to the bathroom are needed to get rid of toxins. Your body needs to follow
a routine to use the bathroom every day. It is very easy to give in to a rush and avoid
doing the big job. Over time, the brain will begin to ignore and avoid the body’s
signals. With time, you will begin to feel constipated, and, therefore, bloated (6).

You can set a morning routine by drinking a big glass of warm water as soon as you
wake up. You will notice a buildup of pressure down there almost instantly. You may
also try intermittent fasting or the 8hour diet, a nonrestrictive diet plan that works
best for weight loss.
7. Eat Healthy Carbohydrates

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You do not have to avoid eating carbohydrates completely. Carbohydrates provide
energy and have loads of vitamins and minerals that are good for your body.
Choose the source of carbohydrate intelligently. Brown rice, couscous, cereal fiber,
bulgur wheat, and dark bread can help in losing belly fat. These whole grains are
filled with fiber that makes you feel full and, as a result, you tend to eat less (7).
8. Load Up On Probiotics
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Probiotics are amazing. They support your digestive system and make sure the food
is broken down well, thus keeping gastrointestinal problems at bay (8).
The best way to include probiotics or the good bacteria in your diet is to consume
yogurt and buttermilk. Of course, you can even take supplements. But it is always
good to stay natural.
9. Go On Long, Lazy Walks
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Here comes the best way to lose belly fat without exercise. A leisurely 30minute
walk is a good idea to enhance your metabolism and burn those extra inches off
your waistline. You can take a stroll down the road or take your dog for a walk in the
park. A leisurely walk is definitely not counted as exercise.
10. Get Your Posture Right
A good posture is the first step to getting a flat belly. Often, slumping and slouching
accentuate your stomach, and over time, as you sit with a slouch continually, you will
notice a little paunch. Standing up straight will immediately reduce a few pounds,
making those abs look flatter almost in an instant.
To stand straight, imagine a rope pulling your upper body towards the ceiling, and
you will already feel your shoulders rise. To improve your posture while sitting, make
sure your feet touch the floor at all times. You can also place a pillow at the small of
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your back to make sure you sit straight on your chair.
11. Sleep Well And DeStress
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Worried about how to reduce belly fat without exercise? Don’t worry! When you are
worried and worked up, your body produces stress hormones and steroids. These
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directly affect your digestive system and, in turn, lead to bloating and constipation.
That is not all. A stressed body and mind also induce the production of cortisol that
adds a fatty layer at the waistline as it attempts to protect the vital organs (9). Give
yourself time. Make sure you unwind every day. Sleep at least seven hours every
day. Listen to music and do things that relax you. And no, do not indulge in smoking.
It may relax you, but it has its ways of adding pounds to your midsection.
Make sure not to oversleep as oversleeping or no activity for long hours can also
lead to a bulging tummy.
12. Have Three Servings Of Dairy Foods Every Day
Three servings of dairy products such as milk, yogurt, buttermilk, and cheese will
boost your immunity, improve your digestion, make your bones stronger, and help
you shed that extra fat. These foods will also make you feel full, signaling your brain
that you do not need to eat anymore (10).
13. Eat Right
Eating right involves many things. First things first, you need to cut down on
processed and instant foods completely. The preservatives and high content of salt
in them can induce instant bloating (11).
Secondly, you must include fruits and vegetables that are rich in fiber and have high
water content. The water will reduce the bloating, and the fiber will induce proper
digestion that will, in turn, shed some pounds off that tummy.

Thirdly, eat small and frequent meals. Use smaller plates or bowls to make the small
portion size look big.
Lastly, chewing food is also extremely essential to keeping that figure right. You must
chew your food at least ten times before you swallow it. If you don’t chew it well,
your body needs to work extra to break down that food in the stomach. This leads to
gas, bloating, and indigestion.
14. Avoid Chewing Gum
Chewing gum causes swallowing puffproducing air. It causes bloating and makes it
hard for you to put on those skinny jeans. To keep your breath fresh, suck on mint
rather than chewing gum. You can prevent a growing belly if you steer clear of
chewing gum.
15. Consume NegativeCalorie Foods
Negativecalorie foods are fruits and veggies that require more energy to metabolize
them than the calories that these foods hold. They are high in water, vitamins, and
minerals. Therefore, they are good for weight loss (12)
Negativecalorie foods such as watermelon, tomato, lettuce, broccoli, coffee, celery,
grapefruit, yogurt, fish, chicken, turkey, chilies, chicken broth, apple, orange,
arugula, cucumber, and asparagus are not only healthy but also tasty. Experiment
with making awesome salads or cook amazing meals with these foods, and you will
notice the difference.
16. Balance It Out With Supplements
Bcomplex and calcium are vital for your wellbeing. While most women are unaware
of this fact, some do take these supplements. There is a rise in the estrogen levels
after puberty. This helps in housing the good fat (or protective fat) in your hips and
your tummy to prepare your body for pregnancy. When you reach menopause, the
estrogen levels drop, and the protective fat settles around your belly area. Therefore,
Bcomplex vitamins and calcium are not only vital for your wellbeing, but they also
help in regulating the levels of estrogen in your body. These supplements flush out
the excess estrogen and give you a slimmer waistline (13), (14), (15).
The right diet can help you reduce belly fat without exercise. It all starts with
reducing your sugar intake and taking negativecalorie foods to reduce the number

of calories you consume. Consume foods rich in protein as this macronutrient helps
reduce abdominal fat by way of increasing satiety and reducing energy intake. The
same applies to fiberrich foods, which take time to digest, thereby regulating
hunger. Moreover, drinking enough water and detox juices aids in flushing out toxins
from the body. If exercise is not your cup of tea, go on a long walk or a trek. Although
these tips may help you lose belly fat, it is recommended to pair them with some
exercise to achieve a perfect body.
Cheers to good health!
Frequently Asked Questions
10 Ways to Lose Belly Fat Without Exerc…
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Does drinking hot water with lemon burn belly fat?
Q
Drinking warm water and lemon/ lime juice helps reduce fat. Though it is not
scientifically proven, it is said that water and lemon help cleanse the body of
toxins. This, in turn, helps boost metabolism.
A
Can honey reduce tummy?
Q
Honey with warm water and lime juice in the morning helps shed fat. Though
this is not scientifically proven, it could help flush out toxins.
A
What should I drink in the morning to lose weight?
Q
You can drink a glass of water in the morning to lose weight. You may also add
lime juice, honey, or apple cider vinegar to it. Additionally, you may also soak
two teaspoons of fenugreek seeds in a glass of water overnight. Strain and
drink it first thing in the morning.
A

Sources
Articles on StyleCraze are backed by verified information from peerreviewed
and academic research papers, reputed organizations, research institutions, and
medical associations to ensure accuracy and relevance. Check out our editorial
policy for further details.
Vitamin C in Disease Prevention and Cure: An Overview, Indian Journal
of Clinical Biochemistry, US National Library of Medicine, National
Institutes of Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
1.
The impact of water intake on energy intake and weight status: a
systematic review, Nutrition Reviews, US National Library of Medicine,
National Institutes of Health.
2.
Effects of chronic alcohol consumption and of dehydration on the
supraoptic nucleus of adult male and female rats, Neuroscience, US
National Library of Medicine, National Institutes of Health.
https://www.ncbi.nlm.nih.gov/pubmed/8255426
3.
The role of protein in weight management, Asia Pacific Journal of Clinical
Nutrition, US National Library of Medicine, National Institutes of Health.
4.
Starches, Sugars and Obesity, Nutrients, US National Library of
Medicine, National Institutes of Health.
5.
The Relationship Between Obesity and Functional Gastrointestinal
Disorders, Gastroenterology & Hepatology, US National Library of
6.
Carbohydrates, Advances in Nutrition, US National Library of Medicine,
National Institutes of Health.
7.
Probiotics: How Effective Are They in the Fight against Obesity?,
8.

Probiotics: How Effective Are They in the Fight against Obesity?,
Nutrients, US National Library of Medicine, National Institutes of Health.
8.
Stress, cortisol, and obesity: a role for cortisol responsiveness in
identifying individuals prone to obesity, Domestic Animal Endocrinology,
US National Library of Medicine, National Institutes of Health.
9.
Effects of Dairy Products Consumption on Health: Benefits and Beliefs—
A Commentary from the Belgian Bone Club and the European Society for
Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and
Musculoskeletal Diseases, Calcified Tissue International, US National
Library of Medicine, National Institutes of Health.
10.
Increased salt consumption induces body water conservation and
decreases fluid intake, The Journal of Clinical Investigation, US National
Library of Medicine, National Institutes of Health.
11.
Investigating the effects of negativecalorie diet compared with low
calorie diet under exercise conditions on weight loss and lipid profile in
overweight/obese middleaged and older men, Turkish Journal of Medical
Sciences, US National Library of Medicine, National Institutes of Health.
12.
Calcium intake and reduction in weight or fat mass, The Journal of
Nutrition, US National Library of Medicine, National Institutes of Health.
13.
Vitamin B12 in Health and Disease, Nutrients, US National Library of
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/pdf/nutrients02
00299.pdf
14.
Association of vitamin B12 with obesity, overweight, insulin resistance
and metabolic syndrome, and body fat composition; primary carebased
study, Medicinski Glasnik, US National Library of Medicine, National
Institutes of Health.
15.

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Merlin Annie Raj
(Registered Dietitian Nutritionist)
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has
vast experience in Clinical Nutrition as... more
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