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How To Lose Belly Fat Without Working Out: Our Expert’s Answers 2024

mitchelle morgan
by

Reviewed by Kathy Shattler, MS, RDN
how to lose belly fat without working out
Discover how to lose belly fat without working out. Photo: aslysun/Shutterstock

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Working out and staying active is a good option for losing body weight. However, it’s not the only way to achieve weight loss. People can master the age-old question, “How to lose belly fat without working out?” and look leaner.

There are different ways to lose belly fat without exercise. At the base is changing your eating habits[1] and embracing a healthy lifestyle. For example, eat less processed foods, drink more water, increase protein intake, and sleep better.

In addition, you can reduce hormonal belly fat without cardio exercises by embracing a nutritious diet and drinking green tea. Keep reading and learn how to get rid of abdominal fat fast.

How To Lose Belly Fat Without Exercise

  1. Limit eating processed foods.
  2. Drink apple cider vinegar.
  3. Control food cravings.
  4. Consume only healthy fats.
  5. Get enough sleep.
  6. Eat a nutritious diet.
  7. Drink green tea.
  8. Increase protein intake.
  9. Drink more water.
  10. Avoid sugary drinks and packaged juices.
  11. Limit sodium intake.
  12. Drink coffee.
  13. Eat slowly.

How To Lose Belly Fat Without Working Out

Weight loss has numerous health benefits. That’s why it’s better to find ways to shed the pounds. If you prefer not to exercise, don’t lose hope since you can lose weight and lose visceral fat without getting active.

Check out the list below and learn how to lose fat without working out:

Limit Eating Processed Foods

The food you eat matters since it affects your health and wellness. For example, consuming many processed foods[2] can cause you to accumulate belly fat. Therefore, limiting processed foods is better if you want to eliminate visceral fat.[3]

Instead, focus on nutritious whole foods like fresh vegetables, fruits, whole grains, and lean protein. Examples of processed foods to avoid include:

  • Most breakfast cereals.
  • Ice cream.
  • White bread.
  • Cookies and biscuits.[4]
  • Canned vegetables.
  • Instant soups.

Drink Apple Cider Vinegar

how to lose belly fat without working out
Dilute apple cider can help decrease appetite. Photo: Africa Studio

Drinking dilute apple cider vinegar is another way to lose belly fat without exercise. According to some research, Apple cider vinegar can decrease appetite[5] and reduce body weight parameters. Another reason to consume apple cider vinegar is to increase nutrient intake.[6]

Apple cider vinegar is an excellent calcium, potassium, and phosphorous[7] source. In addition, it comes in handy when you want to lower blood sugar levels.

One of the best ways to consume apple cider vinegar to lose belly fat[8] is by adding a tablespoon or two to a glass of warm water. You can also consume apple cider vinegar supplements or add it to salad dressing.

Control Food Cravings

Weight gain mainly results from consuming more calories than the body requires for proper function. All excess calories are stored as fat, increasing both subcutaneous and visceral fat in your tummy. A good way to lose belly fat is by reducing total calorie intake and focusing on low glycemic foods (foods that do not spike blood sugar).

Work on controlling food cravings[9] that lead to lots of snacking. Often, snacks aren’t healthy and can be full of sugar and salt. Consuming more calories through constant snacking leads to weight gain and belly fat.

But don’t be discouraged as you work to lose belly fat and enjoy a flat tummy. Finding ways to control food cravings without doing cardio exercises can aid in your weight loss journey.[10]

Some tips to control food cravings include only purchasing nutritious foods at the supermarket. Leave the crisps[11] and cookies at the store, and buy more veggies and fruits. Snacking causes you to overconsume calories. Next, drink warm water and get busy to avoid thinking about snacks.

Consume Only Healthy Fats

how to lose belly fat without working out
Healthy fats help to regulate food intake. Photo: sweet marshmallow

Choose healthy fats[12] to add to your meals to lose belly fat without exercise. Healthy fats benefit your gut microbiome, helping to regulate food intake, and are a crucial addition to a balanced diet.

Weight loss without cardio exercises requires constant observation of meals. Instead of cutting fats off your diet, focus on healthy fats. Start by learning the difference between good fats[13] and bad fats as you work to lose belly fat.

Good fats are monounsaturated and polyunsaturated fats (including omega-3s), ideal for overall health. On the other hand, bad fats include trans fats, saturated fats, and hydrogenated fats that cause nothing but weight gain, among other health issues.[14] Thankfully, there are many sources of good fats you can consume, including:

Get Enough Sleep

A nutritious diet is an excellent way to lose belly fat and look your best. But you must get enough sleep to lose belly fat without exercise. Sleep is important for all body functions and integral to weight loss. Sleep deprivation[17] leads to a higher rate of obesity.

Sleep deprivation, insomnia, and poor sleeping habits can sabotage your efforts. How? Lack of sleep can lead to weight gain as you engage more in midnight snacking. It also negatively impacts your appetite hormones, leading to dysregulation in eating habits.

The body requires seven to eight hours of restful sleep to feel relaxed and content. When you don’t get enough sleep,[18] it can lead to a higher body mass index as you snack constantly. Food becomes a source of comfort, especially when stressful situations keep you awake.

Sleeping better[19] is a great way to regulate your appetite and start to shed excess weight.

Eat a Nutritious Diet

Healthy eating is a great way to lose weight and eliminate visceral fat without sweating at the gym. You take the initiative to clean up your plate and consume a nutritious diet.

A healthy diet comprises lean protein,[20] complex carbs, fresh vegetables, fruits, and healthy fats. Portion control is important as you take strides to eat a nutritious diet. Always have veggies occupying half the plate for the best results.

Examples of food to add to a nutritious diet[21] include low-carb, low-glycemic index foods:

Drink Green Tea

Research suggests drinking green tea[24] is another excellent way to shed extra pounds. So, brew a hot cup of green tea as you ponder losing belly fat without working out.

Green tea is a beloved brew for different cultures and has been around for ages. It’s a nutritious drink of vital anti-oxidants, vitamins, and minerals. And best of all, it boosts your metabolism.

Losing weight becomes easier when you can find ways to break down fat in the body. Green tea contains catechins,[25] flavonoids that boost metabolism, thus eliminating excess fat.

Apart from brewing green tea, you can take supplements for weight management.

Increase Protein Intake

Protein intake is crucial for your health and development. Another reason to consume protein is to lose weight. Increasing protein intake[26] is a good way to reduce fat accumulation in the body as it is thermogenic and increases metabolism.

Losing weight requires taking steps to change eating habits. Adding more protein to your meals can reduce overeating and belly fat. Protein promotes levels of satiety and reduces ghrelin, a hunger hormone.

Add 1.2 to 1.5 grams of protein[27] per kg of body weight daily. Anything higher than that is reserved for a more active lifestyle or issues like malnutrition. For example, a woman weighing 120 lbs/2.2 kg or 55 kg would need 66 to 83 grams of complete protein daily.

Examples of good protein to consume include:

  • Eggs.[28]
  • Fish.
  • Dairy.
  • Lean meats.
  • Oats.
  • Tofu.[29]
  • Quinoa, soy, hemp.

Drink More Water

Remember to hydrate and detox as you strive to lose belly fat and enjoy a flat tummy. Drink more water[30] to lose weight and reduce visceral fat. Studies show that drinking an additional 500 ml before meals, in addition to normal water intake, facilitates weight loss.

Here are some reasons why water is crucial for better weight management.

First, drinking more water helps you feel fuller for longer. At times, you might think you’re hungry when you’re thirsty. Staying hydrated[31] reduces your appetite and brings constant snacking to a halt.

Second, drink more water to boost metabolism and calorie-burning. Research shows that drinking water helps[32] increase resting energy expenditure. Basically, your body keeps burning calories even when resting to reduce body fat.

Third, lemon water is a good option for a calorie-free drink.[33] You might need to face water weight, but that’s not too significant.

Avoid Sugary Drinks And Packaged Juices

Sugary drinks like sodas and packaged juices aren’t good options for reducing belly fat without exercising. Such options are high in calories and sugars[34] and harm your health, potentially aggravating depression.

Instead, choose low-calorie drinks like water, black tea, green tea, and black coffee. Ensure you don’t add sugar to your drinks since that increases caloric content.

Packaged juices[35] are best left in the store or supermarket since they contain added sugar. It’s better to process your fresh fruit juices and smoothies[36] at home to control sugar levels.

Limit Sodium Intake

Limit sodium intake as you focus on how to lose belly fat fast without working out. A little sodium is essential for proper body functions. So, only consume a little as you work towards better weight management. This means limiting your sodium[37] to 1,500-2,300 mg per day.

Sodium in excess amounts leads to fluid retention[38] as the body conserves more water. Salt also leads to consuming more water as you feel thirsty. Since you don’t excrete excess water rapidly, it’s retained in your body. This can create a bloated belly, often mistaken for belly fat.

Another issue with sodium[39] intake is foods high in salt. Processed and deep-fried foods often have higher sodium levels, leading to excess water weight. Limiting sodium intake is a good solution to reduce visceral fat naturally. Avoid processed foods, regular canned soups, deli meats, fried foods, and salty snacks for better weight loss.

Drink Coffee

If green tea isn’t your favorite drink, you can choose black coffee to lose weight. Coffee[40] helps you burn calories by increasing your metabolic rate. It’s loaded with caffeine, and evidence shows caffeine can increase resting metabolic rate[41] by 3% to 11%.

Fat burning is essential to weight loss since you get to use up fat stores as you work to curb fat accumulation. Drink black coffee, and avoid cream and sugar that add more calories.

Eat Slowly

Lastly, eat slowly as you master losing belly fat without exercise. Eating fast[42] can lead to more food intake than you need. The body uses what it requires for energy, and the rest is stored as visceral or subcutaneous fat.

Instead of clearing your plate rapidly, take time to chew each bite. Eating slowly has been proven to lose belly fat since you get full fast. Listen to your body, and push the plate away once satisfied.

A low-calorie diet can work well with eating slowly to lose fat.[43] For example, a low-calorie salad is a good option to lose belly fat. Eat it slowly, and store what remains in the refrigerator.

What To Avoid To Reduce Belly Fat Without Exercise

Practicing mindful eating is a great way to reduce belly fat without exercise. Ensure you only stick to good food choices to lose visceral fat. Remembering the worst foods to eat when you intend to lose belly fat is a good behavioral tracking tool.  

Therefore, stick to healthy food choices and mindful eating to keep the weight off. Below are foods (many with high glycemic index) to avoid as you embrace healthy habits:

Is It Possible To Lose Belly Fat Without Exercise?

Yes, losing belly fat without getting active and joining a high-intensity interval training class is possible. Instead, the focus must be on embracing healthy habits.

Losing belly fat isn’t an overnight event; you must commit to healthy eating. Whole foods high in fiber are better for your overall weight than processed and refined options or foods with a high glycemic index. In addition, consume less sugary drinks and more water to lose belly fat. 

Conclusion

Exercise and physical activity help you burn calories and lose belly fat fast. However, it’s not the only way to lose weight and reduce belly fat. There are other natural ways to eliminate excess visceral and subcutaneous fat that are not harmful to your health.

Changing your eating habits is at the top of the list of losing belly fat without exercising. Limit eating processed foods, and focus on a nutritious diet filled with whole foods high in fiber and low in unhealthy fats or carbs with a high glycemic index. Stay away from high-sodium foods, sugary drinks, and packaged juices.

Instead, eat more lean protein, drink enough water, and get enough restful sleep to lose weight. Above are excellent ways you can lose belly fat without exercise today. Consult a healthcare provider or registered dietitian for guidance on how to lose belly fat without working out.

Frequently Asked Questions

What burns the most stomach fat?

Eating a healthy hypocaloric diet high in fiber and practicing portion control helps burn belly fat. As you consume fewer calories, the body must use fat for energy. Good eating habits help you lose belly fat fast.

Is belly fat the hardest to burn?

Belly fat can be quite stubborn and is the hardest to burn. However, getting rid of visceral fat and enjoying a flat tummy is possible. Focus on healthy eating and maintain a calorie deficit to lose weight fast.

Why do I have belly fat even though I’m skinny?

Living an unhealthy lifestyle leads to belly fat, even if you’re skinny. Eating foods high in bad fats, sodium, and excess total calories causes fat accumulation in the belly area.

Why do I have belly fat?

A lack of exercise and consuming more calories than needed can lead to visceral fat. As you continue to eat high-calorie foods, you see more weight gain and an increase in waist circumference.

Which are the best foods to eat to lose belly fat without exercising?

Eat low-calorie foods to reduce lower belly fat and lose overall weight. Good options include lean meats and complex carbs like whole grains, vegetables, and fresh, low-glycemic fruits.

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ABOUT THE AUTHOR

mitchelle morgan

Mitchelle Morgan, MAWriter

Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All… See More