This document provides 21 strategies for reducing belly fat and bloating without doing sit-ups. It recommends eating protein before bed and for breakfast to boost metabolism. It also suggests adding fiber and healthy fats to breakfast, eating whole grains, incorporating probiotics, considering going gluten-free, and cutting back on dairy, sodium, portions sizes and sweetened beverages. It recommends strength training 2-3 times per week, trying HIIT workouts, getting steps in, perfecting posture, lowering stress, and getting more sleep to reduce belly fat and bloating.

1. How to Reduce Belly Fat and Bloating
Without Doing a Single Sit-Up
Here are a lot of misconceptions—and even myths—surrounding belly fat and how
to banish it. And, when you really think about it, there are two different factors
contributing to the protruding stomach you see when you stand sideways in front
of your mirror: bloating and actual body fat. Bloating can be caused by water
retention, digestive distress, overeating, etc., while true belly fat is energy storage
for the body. Most of us want to banish both, and have dreams of a flat, toned
stomach. And it’s not just for vanity—bloating is uncomfortable and excessive
abdominal fat can be unhealthy, particularly if it’s visceral fat, the kind that
surrounds our organs.

2. But, what we often envision in the rulebook for de-bloating and flattening the
stomach involves strict diets and grueling fitness regimens that tire us out (even
just thinking about them). Even when we work up the courage to take on these
belly-fat-burning strategies, our stamina and patience easily wane—long before we
ever see the results we desire. For the most part, these routines are incredibly
difficult to stick to with a nine-to-five schedule, and, let’s face it, fitness and
nutrition should never be about punishing yourself. That's why we reached out to
three experts—a physician, a nutritionist, and a dietician—to weigh in with their
top habits that us regular people (who don't work out and eat right for a living) can
stick to in order to help fix belly bloat and lose abdominal fat.
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Eat Protein Right Before Bed
When one imagines strategies for reducing belly fat, eating isn't at the top of the list. However,
so much of how you can reset your stomach starts with what you put in it. Dr. Lee recommends
getting a healthy dose of protein right before you go to sleep for the night; filling up on a meal
of protein and leafy greens will ensure your body doesn't hold on to water when you wake up the
next morning.
"Protein before bed has shown clinically to boost your metabolism the next morning," she says.
"Plus, it helps your body repair itself more effectively while you sleep, so you wake up feeling
fresher." She recommends half a grilled chicken breast or a scoop of protein powder.

3. 02of 21
Eat Protein as Soon as You Wake Up
Just as you should end your day with protein to help your body repair itself overnight, Lee
recommends kick-starting your day in the same manner. "A high-protein breakfast will turn
your metabolism up even more, and give you a nice energy boost," she explains. "Protein has
long been proven to be thermogenic—meaning it makes you burn fat. Turning on your fat-
burning engine first thing in the morning keeps your metabolism going for the rest of the day."
03of 21
Add Fiber and Healthy Fat to Your High-Protein
Breakfast
In addition to protein, Lee suggests you incorporate fiber and healthy fats into your
breakfast. "This will improve your digestion and make you feel fuller and lighter on your feet for
the rest of the day," she says. "After a few days of doing this, you'll find yourself eating less for
lunch and dinner than you normally would."
When crafting a healthy energy-boosting breakfast,
one ingredient Lee says to definitely steer clear of is
sugar "because it will spike your cravings and ruin
the benefits of your breakfast."

4. 04of 21
Go For Whole Grains
Consumption of whole grains is inversely associated with visceral abdominal fat, meaning that
people who consume more of them have less visceral abdominal fat. Additionally, consumption
of refined grains and simple sugars is associated with higher levels of both visceral and
subcutaneous abdominal fat.1
Whole grains also help you feel more satiated, due to the fiber
content, and they often contain more B vitamins and protein to boot.
05of 21
Incorporate Probiotics into Your Diet
Simply upping your intake of probiotic-rich foods might help to reduce the bloat around
your midsection, which is often confused with belly fat. While you can get a healthy serving via
yogurt, kombucha, sauerkraut, and other fermented foods, you can also easily get a daily dose
taking a probiotic supplement. In addition to resetting your stomach and leading to long-term
weight loss, especially around the midsection, Snyder says probiotics are "one of the keys to
ultimate nutrient absorption, energy, and having awesome, youthful skin."
06of 21
Consider Going Gluten Free
The medical community and general public have become more aware of food sensitivities and
intolerances in the last couple decades. And, gluten has been at the forefront of many of those
discussions, primarily because it’s a fairly common intolerance and ubiquitous in the standard
American diet. Mincemeyer says that gluten intolerance can cause symptoms like belly bloat,
diarrhea, and other GI issues. “If you are concerned that you may have a gluten intolerance or
sensitivity, it's important to ‘test, don't guess,’” she says. “Working with a registered dietitian to
get the appropriate testing can help you find out what may be causing the sensitivity.”

5. 07of 21
Cut Back on Dairy
Snyder also says to be wary of dairy. Sounds like too much of an endeavor? In this day and
age, it isn't as difficult as you'd think. "Replace dairy items with almond milk, almond
cheese, coconut yogurt, and the whole range of dairy-free items that are available now," Snyder
says.
08of 21
Lower Your Sodium Intake
All experts agree that cutting back on certain foods is essential to beating belly fat. And salty
foods are often unanimously called out first because they cause the body to hold on to water.
Admittedly, this is no easy feat, but simply being conscious that high-sodium foods cause
bloating may help persuade you to make healthier decisions. Snyder recommends swapping
out salt for seasoned herbs to enhance flavor. Or, for a double dose of belly-fat-blasting power,
spice your food with hot pepper or chili power. A compound in these spices called capsinoids
has been shown to be effective at reducing abdominal fat.2
09of 21
Reduce Your Portion Sizes
Your pants shouldn’t need an elastic waist to accommodate a distended stomach after eating.
But, if you feel like buttons may burst, you might need to take a look at your portion sizes. “If
you find yourself overeating at meals or in the evenings, you may benefit from eating more
balanced snacks throughout the day to help regulate blood sugar, notes Mincemeyer.
“Including protein and fiber in your snacks, such as hummus with veggie sticks or yogurt with
fruit, can keep you fuller longer.”

6. 10of 21
Steer Clear Of Artificial Sweeteners
If you’ve ever eaten more than your fair share of sugar-free ice cream, hoping to save on
calories, only to find yourself grabbing your distended stomach and running for the bathroom a
few hours later, you’re not alone. “Many artificial sweeteners are not easily digestible,
particularly sugar alcohols, like xylitol (the artificial sweetener found in most chewing gum),”
explains Mincemeyer. “This isn't inherently a bad thing, but eating artificial sweeteners can
cause gas, upset stomach, and bloat.” Spare yourself the inflated-balloon feeling and leave
anything artificial on the shelf.
11of 21
Avoid Drinking Liquid with Meals
This strategy may seem odd, but Snyder says it will greatly improve the state of your stomach.
"Stop drinking lots of liquids with meals," she says. "By drinking water with meals, you are
diluting your digestive juices and slowing down digestion that is cutting into your energy."
Though it's important to keep hydrated throughout the day, try easing off during mealtime to
keep digestion clear.
12of 21
Green Light Green Tea
Green tea has long been touted as a healthy beverage. And, as it turns out, it also can help you
reduce belly fat. Research has found that regular consumption of green tea can reduce
abdominal adiposity, and the subsequent risk of metabolic syndrome.3
Try a cup in the morning
to wake up. The caffeine can also help stimulate your bowels to promote regularity.

7. 13of 21
Limit Your Alcohol Consumption
Whether you’re an occasional social drinker, or enjoy a nightly glass of wine or two, you might
want to examine your alcohol consumption. “Alcohol provides calories that don't really serve a
purpose in our body,” says Mincemeyer. “While there's nothing wrong with enjoying an
occasional drink, excessive drinking can crowd out other important nutrients your body needs,
and the calories can add up over time.” Plus, carbonated drinks like beer are filled with carbon
dioxide gas, which can cause bloating.
14of 21
Stop Drinking Sweetened Beverages
Whether you love a tall glass of orange juice with breakfast, a caramel frappuccino for an
afternoon pick-me-up, or a ginger ale with dinner, sweetened beverages are packed with empty
calories. Moreover, they have been shown to disproportionately increase visceral abdominal fat
accumulation.4
In other words, your waist line is going to take the brunt of your soda habit and
you'll put your body at risk for gaining more of the least healthy type of body fat.
15of 21
Strength Train 2-3 Times Per Week
Most people jump to running, cycling, or other cardio exercises when they want to lose weight,
but research indicates that resistance training is actually more beneficial at reducing waist
circumference—a standard measure of abdominal obesity.5
Lifting weights builds lean body
mass, which increases metabolism, and it tones your physique, helping you look trimmer and
tighter.

8. 16of 21
Try HIIT Workouts
High-intensity interval training (HIIT) has been shown to be as effective at reducing
abdominal fat as continuous exercise, but in a much more time-efficient manner.6
Plus, it keeps
your metabolism even more revved up once the workout is over.4
17of 21
Get Your Steps In
We all know walking is great exercise—it burns calories, tones the body, and is good for your
heart. But research has also demonstrated that walking can reduce both subcutaneous and
visceral abdominal fat.7
And, in the short term, if you're feeling bloated or overfull, a good walk
can also promote digestion and reduce bloating.
18of 21
Perfect Your Posture
Mincemeyer says that simply correcting your posture can instantly reduce some of that belly
protrusion. “When we slump forward, it causes the belly to push forward. Simply raising the
chest and sitting up straight may do wonders,” she says. “We can improve our posture by
becoming more mindful of our position during the day, and by strengthening the muscles of your
back and abdominals with exercises like planks and back extensions.” Plus, maintaining proper
posture requires you to engage core muscles and aids in digestion.

9. 19of 21
Lower Your Stress
Stress can increase belly fat both physiologically and behaviorally. Research indicates that stress
increases cortisol (hormone) levels, which can directly cause abdominal fat gain, and stress can
result in overeating and the consumption of sugary, fatty foods, which can cause weight
gain.8
But, there's good news: mindfulness practices, such as breathwork, meditation, tai
chi, and yoga, have been shown to counteract these negative effects.8
20of 21
Get More Sleep
Last but not least is the belly-fat-beating habit we can all get behind: Get more sleep. One
overlooked (and easily fixable) reason you're not losing belly fat is simply that you are not
getting enough sleep. Research has found that sleep deprivation messes with your metabolism,
thus making it difficult to burn fat.9
Once you’ve had a full day of making all the best diet and
fitness decisions to promote that flat stomach you’re after, make sure to get some quality shut-
eye to allow your body to get to work on itself while you catch some Z's. According to the
National Sleep Foundation, adults need seven to nine hours of sleep per night
21of 21
Ancient Japanese Tonic Melts 54 LBS Of Fat
(Drink Daily Before 10am)
Watch the video below to know about step 21