7 Best Ways to Lose Belly Fat without Exercising

Ways to Lose Belly Fat without Exercising

Finding the best way to lose belly fat without exercise may seem like an impossible task, but you’d be surprised how effective it can be to take this approach. When most people think about ways to lose belly fat, they automatically assume they need to get their heart rate up with cardio exercises like running or walking. However, if you’re really interested in losing belly fat and not just losing weight in general, you’ll need to consider your overall calorie intake and track your progress closely through what is called body recomposition. Here are seven of the best ways to lose belly fat without exercising that actually work!

1) Exercise

So many of us want a flatter belly. But if you hate exercise and avoid it at all costs, it can seem impossible. And that’s no good because exercise not only helps you lose weight—more importantly, regular exercise is one of your best defenses against chronic disease. And regular exercise also helps keep belly fat from returning after you lose it—especially once you hit menopause when fat tends to be redistributed from your hips and thighs back into your abdomen (hello again, belly fat). A study published in the Journal of Applied Physiology found that women who did aerobic exercises like running for 15 minutes three times per week reduced abdominal visceral fat by 4 percent more than those who didn’t do any aerobic activity.

2) Diet

Studies show that eating more of certain high-fiber foods, like beans and oatmeal, and fewer processed foods are associated with less belly fat. Focus on healthy fare like non-starchy vegetables, 100% whole grains, nuts and seeds, beans, lean meats like turkey breast and chicken thighs (no bacon), tofu, and fat-free or low-fat dairy. Limit added sugars from beverages and sweets (yes, even dark chocolate). Switch out white potatoes for sweet potatoes; they’re packed with fiber and resistant starch. This type of starch has been shown to help turn off a part of your brain called appetite control -- keeping you full longer! Incorporate a variety of colored veggies every day for all their micronutrients.

3) Supplements

Supplements can make a big difference when it comes to weight loss. The right ones help accelerate your fat loss and help increase muscle mass. Try a good multivitamin, fish oil, flaxseed oil, calcium, vitamin D3, and a protein powder. Just because you take a supplement does not mean you have an excuse for eating bad foods. Remember that you’re still responsible for putting healthy things in your body even if they weren’t part of your diet plan before taking supplements. If you take them, be sure they’re from a trustworthy company so you know exactly what dosage of each ingredient is going into your system.

4) Drink Water Before Meals

Drinking water before a meal works for weight loss for a number of reasons. First, it's wise to drink water throughout your day so that you stay properly hydrated. Second, drinking a glass of water before a meal has been shown to help fill you up. In one study published in Obesity Research, participants who drank about 2 glasses of water were able to eat less at their next meal than those who skipped the glasses of water and went straight to eating their food. Finally, other research suggests that people who drink a lot of water before meals end up eating fewer calories throughout their day. This is likely because drinking more water helps increase satiety.

5) Take Up HIIT Training

Do you enjoy high-intensity interval training (HIIT)? Then you’ll be happy to know it can help you get rid of that excess belly fat. HIIT has been known to get rid of abdominal fat while simultaneously building muscle. With HIIT, you also get more results in a shorter period of time than traditional workouts do—and there’s no better way to torch belly fat than by incorporating HIIT into your workout routine. Learn more about how to lose belly fat with HIIT and start making progress on your journey today!

6) Practice Visualization

One of the biggest challenges when it comes to losing weight is actually sticking with your plan. Most people either take up a diet or fitness routine, lose some weight, and then get discouraged because they’re not seeing results quickly enough. That’s why visualizing yourself already thin can be an effective strategy for keeping your eye on that prize. Researchers at Carnegie Mellon University have determined that simply imagining yourself thinner increases neural activity in areas of your brain associated with how you perceive rewards, which means you're more likely to follow through with dieting plans over time. Remind yourself each day of what being thinner feels like—even if it's just feeling more energetic or wearing clothes that are easier to move around in—and visualize these sensations as often as possible.

7) Get Enough Sleep

Sleep deprivation raises levels of cortisol, a stress hormone that triggers hunger and cravings. Plus, when you’re tired, your body’s ability to metabolize fat is decreased. Not getting enough shut-eye can also cause you to consume more calories than normal because sleeping helps stabilize your appetite hormones. If you want to lose belly fat while dieting, get seven hours of sleep each night.


You can't spot-reduce fat, but you can create an environment that is healthy for your body. A few small steps each day can have a big impact on your overall health. If you are looking for a change in lifestyle that allows you to lose belly fat without exercising or dieting, then pick just one of these things and do it every day until it becomes a habit. Consistency is key!



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