15 ways to lose belly fat without exercise
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15 Proven Ways To Make You Lose Belly Fat Without Exercise

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Do you hate the thought of having to exercise? Do you still try and force yourself to do it thinking it is the only way to lose belly fat?

If your answer is yes, then you are in the right place. It is possible to lose belly fat without exercising.  Below are 15 ways that have been proven to work on weight loss and especially getting rid of the pouch.

1. Drink plenty of water

This is the most recommended health hack to see significant weight loss without exercise.

The recommended daily amount of water you should take is 8 glasses. This will help keep your body hydrated and limit the amount of food you eat. Doing this will go a long way in helping your body get rid of belly fat.

Quick tip: try and drink two glasses of water before every meal for a fuller stomach and better digestion.

drink more water to stay full and lose weight

2. Eat smaller

When you sit down for your meals, ensure that you serve yourself less food than normal.

Smaller portions mean less calories. This helps you lose weight quickly.

Smart tip: Use larger plates for healthy foods and the smaller ones for unhealthy foods. This would work beautifully in your favor. Moreover, a smaller plate makes your brain think you are eating more than you are.

3. Control your sweet tooth

Sugary drinks, snacks and meals are loaded with empty calories. Less sugar in your meals means less calories and fat in your body.

Sugar has fructose which is associated with chronic illnesses such as heart disease and type 2 diabetes. This is another unfortunate thing for sweet lovers.

Remember, weight loss without exercise is only possible through discipline.

controlling sugar sweet to lose belly fat without exercise

4. Eat healthy

Avoid processed food as much as you can. Eat more fiber and a healthy dose of fresh food every day. This will keep your body in optimum shape.

5. Walk often

I know you could say this is exercise, however, light walking is a great way to keep fit without exerting yourself too much.

In your everyday activities, seek ways to ensure that you are walking more. Take the stairs, walk to work if you live near your office or just take a walk around the block or a park near you to keep the blood flowing.

6. Do not eat before bed

This is another health hack that greatly improves your chances of losing belly fat.

When you eat late into the night, your body will not have enough time to digest the food you ate. This then leads to your food ending up as fat that deposits around the belly area.

7. Get more sleep

I can almost hear you shout, “YIPPEE!” This is the ultimate answer to the question: how to lose belly fat without exercise.

Sleep helps your body rest and regulate its normal body functions. Ensure that you get eight hours of sleep every day for this to happen. Poor sleeping habits stimulate your appetite and lead to increased production of glucose. This glucose is then stored as fat.

8. Eat more proteins

Have you ever noticed how filling proteins are? This is a good thing because you feel less hungry. I found that I was less prone to reaching for a snack before lunchtime when I had a protein-rich breakfast.

eat more protein with healthy grilled chicken

9. Avoid chewing gum

First, chewing gum increases unhealthy sugar levels in your body. Also, by chewing gum, you introduce air into your stomach which leads to a bloated stomach.

10. Eat unsaturated fats

Unsaturated fats are found in foods such as avocados and olives. This helps you avoid fat deposits around your belly.

11. Avoid stress

Stress triggers cortisol aka the stress hormone. Cortisol is the one to hold responsible for an increase in appetite. Now you know where the term ‘comfort-eating’ came from.

Furthermore, women with larger waists churn out more cortisol when they are stressed. Naturally, this only makes the belly situation worse. To combat stress, get down to the activities that make you happy. Add yoga and meditation to these activities.

woman stress eating pizza

12. More dairy

Ensure that you have dairy foods in your meals to increase protein and healthy fats and improve your digestion. Doing this will help with weight loss without exercising.

13. Eat foods rich in fiber

Fiber is effective in weight loss in two ways:

  1. It makes you feel full so you eat less
  2. It brings down the number of calories absorbed into your body

Soluble fiber also works wonders on belly fat as it helps decrease fat gain. Include more foods with soluble fiber in your diet. Such foods include:

  • Whole grains
  • Whole-wheat bread
  • Vegetables such as beets, cabbage, cauliflower and carrots
  • Fruits such as apples and strawberries

healthy whole grain bread slices

14. Avoid starchy foods

Rice, pasta, white bread and other carbohydrate-rich foods should be completely avoided to lose belly fat without exercise. These foods are converted into sugar in the body which in large levels is stored as fat.

15. Eat slowly

To help lose weight without exercise, try and eat your food slowly. This means that you chew your mouthful of food for longer.

Eating slowly helps reduce the amount of food you eat overall.

Smart tip: Eat slower by putting the next spoonful in your mouth only once your mouth is empty. This will allow you to feel full quicker and therefore eat less overall.


A few changes to your lifestyle can help you reduce not only belly fat but also excess weight. These 15 tips above will help you lose fat and maintain a healthy body weight.

This is how to lose belly fat without exercise.

15 Proven Ways To Make You Lose Belly Fat Without Exercise

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