How can I lose my belly fat at home without exercise?

set of fitness equipment placed on marble surface
Photo by Karolina Grabowska on Pexels.com

20 effective tips for losing belly fat (supported by science)

Belly fat is more than a Nuisance that makes your clothes stiff.

It is seriously harmful.

One type of abdominal fat, called visceral fat, is a major risk factor for type 2 diabetes, heart disease and other diseases (1).

Many health organizations use the body mass index (BMI) to classify weight and predict the risk of metabolic diseases.

However, this is misleading, as people with excess belly fat have an increased risk even if they look thin (source, 2Trusted).

Although losing fat from this area can be difficult, there are a few things you can do to reduce excess belly fat.

Here are 20 effective tips for losing belly fat, supported by scientific research.

BioFit Reviews

==> Click Here to Get BioFit Bottle From The Official Website

  1. Eat lots of soluble fiber
    Soluble fiber absorbs water and forms a gel that helps to slow down food as it flows through your digestive system.

Studies show that this type of fiber promotes weight loss by making you feel full, so you eat less naturally. It can also reduce the number of calories your body absorbs from food (source 3Trusted, source 4Trusted, source 5Trusted).

In addition, soluble fiber can help fight belly fat.

An observational study of more than 1,100 adults found that for every 10-gram increase in soluble fiber intake, abdominal fat increased by 3.7% over a 5-year period (reliable source 6).

Try to consume high-fiber foods every day. Excellent sources of soluble fiber are:

Flax
Shirataki Noodles
Sprouts
Avocado

Mature legumes
SUMMARY
Soluble fiber can help you lose weight by increasing fullness and reducing calorie intake. Try to include many high fiber foods in your weight loss regime.

  1. Avoid foods that contain trans fats
    Trans Fats are produced by pumping hydrogen into unsaturated fats such as soybean oil.

They are found in some Margarines and spreads and also often added to packaged foods, but many food manufacturers have stopped using it.

These fats have been linked to inflammation, heart disease, insulin resistance and increasing abdominal fat in animal observation and research (source 7Trusted, Source 8Trusted, Source 9Trusted).

A 6-year study found that monkeys who ate a trans-fat diet received 33% more belly fat than those who ate a diet high in monounsaturated fats (source 10Trusted).

To reduce belly fat and protect your health, carefully read the ingredient labels and avoid foods that contain trans fats. They are often listed as partially hydrogenated fats.

SUMMARY
Some studies have associated a high intake of trans fats with an increased increase in abdominal fat. Regardless of whether you are trying to lose weight, limiting your TRANS fat intake is a good idea.

  1. Do not drink too much alcohol
    Alcohol may have health benefits in small amounts, but it is seriously harmful if you drink too much.

Studies show that too much alcohol can also cause you to get belly fat.

Observational studies link high consumption of alcohol, with a significantly increased risk of Central obesity-that is, excess fat storage around the waist (source, 11Trusted, Source, 12Trusted).

Reducing alcohol can help reduce your growth. You do not have to give it up completely, but limiting the amount you drink in a day can help.

The alcohol consumption study included more than 2,000 people.

The results showed that those who drank alcohol every day but consumed on average less than one glass a day had less belly fat than those who drank less but consumed more alcohol on the days they drank (reliable source 12).

SUMMARY
Excessive alcohol consumption was associated with an increase in abdominal fat. If you need to reduce your waist, you should drink alcohol in moderation or abstain altogether.

  1. Eat a high protein diet
    Protein is an extremely important nutrient for weight control.

A high protein intake increases the release of the fullness hormone PYY, which reduces appetite and promotes fullness.

Protein also increases the metabolic Rate and helps to maintain muscle mass during weight loss (source 13Trusted, source 14Trusted, source 15Trusted).

Many observational studies show that people who eat more Protein tend to have less abdominal fat than those who eat less Protein (16 reliable source, 17 reliable source, 18 reliable source).

Make sure you have a good source of protein with every meal, for example:

Meat
Fish
egg
Dairy
Serum
Coffee beans
SUMMARY
High protein foods such as fish, lean meat and beans are ideal if you are trying to lose a few extra pounds around your waist.

  1. Reduce your stress
    Stress can get you belly fat by turning the adrenal glands to produce cortisol, also known as stress hormone.

Studies show that high cortisol levels increase appetite and lead to the storage of abdominal fat (reliable source 19, reliable source 20).

In addition, women who already have a large size tend to produce more Cortisol in response to Stress. The increase in cortisol contributes to an increase in fat around the middle (source 21Trusted).

To reduce belly fat, make pleasant activities that reduce stress. Practicing yoga or meditation can be effective methods.

SUMMARY
Stress can help increase fat around your waist. Minimizing stress should be one of your priorities when you are trying to lose weight.

  1. Do not eat many sugary foods
    Sugar contains Fructose, which is associated with several chronic diseases when consumed in Excess.

These include heart disease, type 2 diabetes, obesity and fatty liver (reliable source 22, reliable source 23, reliable source 24).

Observational studies show a relationship between high sugar intake and increased abdominal fat (source 25Trusted, source 26Trusted).

It is important to understand that more than refined sugar can lead to more belly fat. Even healthier sugars, such as real honey should be used sparingly.

SUMMARY
Excessive sugar consumption is the main cause of weight gain in many people. Limit your intake of sweets and processed foods with high added sugar.

  1. Do aerobic exercises (cardio)
    Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Research also shows that it is one of the most effective forms of exercise to reduce belly fat. However, the results are mixed as to whether an exercise of medium or high intensity is more useful (27source reliable, 28source reliable, 29source reliable).

In any case, the frequency and duration of your training program are more important than your intensity.

One study found that postmenopausal women in all areas lose more fat when they exercise 300 minutes a week aerobically, compared with those who exercise 150 minutes a week (reliable source 30).

SUMMARY
Aerobic exercise is an effective method of weight loss. Studies show that it is particularly effective to lose your waist.

  1. Reduction of carbohydrates-carbohydrates, especially refined
    Reducing carbohydrate intake can be very beneficial for fat loss, including belly fat.

Diets containing less than 50 grams of carbohydrates per day lead to loss of abdominal fat in obese people, people at risk for type 2 diabetes and women with polycystic ovarian syndrome (PCOS) (reliable source 31, reliable source 32, reliable source 33).

You do not have to follow a strict low-carbohydrate diet. Some studies show that simply replacing refined carbohydrates with unprocessed starchy carbohydrates can improve metabolic health and reduce abdominal fat (reliable source 34, reliable source 35).

In the famous Framingham Heart study, people with the highest intake of whole grains were 17 percent less likely to get excess belly fat than those who consumed a diet high in refined grains (a reliable source of 36).

SUMMARY
High intake of refined carbohydrates is associated with excess belly fat. Consider reducing your carbohydrate intake or replacing refined carbohydrates in your diet with healthy sources of carbohydrates such as whole grains, legumes or vegetables.

  1. Replace some of your fat, such as coconut oil
    Coconut oil is one of the healthiest fats you can eat.

Studies show that the medium chain fats in coconut oil can boost your metabolism and reduce the amount of fat you store in response to high calorie intake (Source 37Trusted, Source 38Trusted).

Controlled studies show that it can also lead to a loss of abdominal fat (source 39Trusted).

In one study, overweight people who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waistline without intentionally changing their diet or exercise (source 40Trusted).

However, the evidence of the benefits of coconut oil for the loss of abdominal fat is weak and controversial (source 41Trusted).

Also remember that coconut oil is rich in calories. Instead of adding extra fats to your diet, replace some of the fats you already eat with coconut oil.

SUMMARY
Studies show that the use of coconut oil instead of other edible oils can help reduce belly fat.

10. Eat lots of soluble fiber
Soluble fiber absorbs water and forms a gel that helps to slow down food as it flows through your digestive system.

Studies show that this type of fiber promotes weight loss by making you feel full, so you eat less naturally. It can also reduce the number of calories your body absorbs from food (source 3Trusted, source 4Trusted, source 5Trusted).

In addition, soluble fiber can help fight belly fat.

An observational study of more than 1,100 adults found that for every 10-gram increase in soluble fiber intake, abdominal fat increased by 3.7% over a 5-year period (reliable source 6).

Try to consume high-fiber foods every day. Excellent sources of soluble fiber are:

Flax
Shirataki Noodles
Sprouts
Avocado

Mature legumes
SUMMARY
Soluble fiber can help you lose weight by increasing fullness and reducing calorie intake. Try to include many high fiber foods in your weight loss regime.

11. Avoid foods that contain trans fats
Trans Fats are produced by pumping hydrogen into unsaturated fats such as soybean oil.

They are found in some Margarines and spreads and also often added to packaged foods, but many food manufacturers have stopped using it.

These fats have been linked to inflammation, heart disease, insulin resistance and increasing abdominal fat in animal observation and research (source 7Trusted, Source 8Trusted, Source 9Trusted).

A 6-year study found that monkeys who ate a trans-fat diet received 33% more belly fat than those who ate a diet high in monounsaturated fats (source 10Trusted).

To reduce belly fat and protect your health, carefully read the ingredient labels and avoid foods that contain trans fats. They are often listed as partially hydrogenated fats.

SUMMARY
Some studies have associated a high intake of trans fats with an increased increase in abdominal fat. Regardless of whether you are trying to lose weight, limiting your TRANS fat intake is a good idea.

12. Do not drink too much alcohol
Alcohol may have health benefits in small amounts, but it is seriously harmful if you drink too much.

Studies show that too much alcohol can also cause you to get belly fat.

Observational studies link high consumption of alcohol, with a significantly increased risk of Central obesity-that is, excess fat storage around the waist (source, 11Trusted, Source, 12Trusted).

Reducing alcohol can help reduce your growth. You do not have to give it up completely, but limiting the amount you drink in a day can help.

The alcohol consumption study included more than 2,000 people.

The results showed that those who drank alcohol every day but consumed on average less than one glass a day had less belly fat than those who drank less but consumed more alcohol on the days they drank (reliable source 12).

SUMMARY
Excessive alcohol consumption was associated with an increase in abdominal fat. If you need to reduce your waist, you should drink alcohol in moderation or abstain altogether.

13. Eat a high protein diet
Protein is an extremely important nutrient for weight control.

A high protein intake increases the release of the fullness hormone PYY, which reduces appetite and promotes fullness.

Protein also increases the metabolic Rate and helps to maintain muscle mass during weight loss (source 13Trusted, source 14Trusted, source 15Trusted).

Many observational studies show that people who eat more Protein tend to have less abdominal fat than those who eat less Protein (16 reliable source, 17 reliable source, 18 reliable source).

Make sure you have a good source of protein with every meal, for example:

Meat
Fish
egg
Dairy
Serum
Coffee beans
SUMMARY
High protein foods such as fish, lean meat and beans are ideal if you are trying to lose a few extra pounds around your waist.

14. Reduce your stress
Stress can get you belly fat by turning the adrenal glands to produce cortisol, also known as stress hormone.

Studies show that high cortisol levels increase appetite and lead to the storage of abdominal fat (reliable source 19, reliable source 20).

In addition, women who already have a large size tend to produce more Cortisol in response to Stress. The increase in cortisol contributes to an increase in fat around the middle (source 21Trusted).

To reduce belly fat, make pleasant activities that reduce stress. Practicing yoga or meditation can be effective methods.

SUMMARY
Stress can help increase fat around your waist. Minimizing stress should be one of your priorities when you are trying to lose weight.\

15. Do not eat many sugary foods
Sugar contains Fructose, which is associated with several chronic diseases when consumed in Excess.

These include heart disease, type 2 diabetes, obesity and fatty liver (reliable source 22, reliable source 23, reliable source 24).

Observational studies show a relationship between high sugar intake and increased abdominal fat (source 25Trusted, source 26Trusted).

It is important to understand that more than refined sugar can lead to more belly fat. Even healthier sugars, such as real honey should be used sparingly.

SUMMARY
Excessive sugar consumption is the main cause of weight gain in many people. Limit your intake of sweets and processed foods with high added sugar.

16. Do aerobic exercises (cardio)
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Research also shows that it is one of the most effective forms of exercise to reduce belly fat. However, the results are mixed as to whether an exercise of medium or high intensity is more useful (27source reliable, 28source reliable, 29source reliable).

In any case, the frequency and duration of your training program are more important than your intensity.

One study found that postmenopausal women in all areas lose more fat when they exercise 300 minutes a week aerobically, compared with those who exercise 150 minutes a week (reliable source 30).

SUMMARY
Aerobic exercise is an effective method of weight loss. Studies show that it is particularly effective to lose your waist.

17. Reduction of carbohydrates-carbohydrates, especially refined
Reducing carbohydrate intake can be very beneficial for fat loss, including belly fat.

Diets containing less than 50 grams of carbohydrates per day lead to loss of abdominal fat in obese people, people at risk for type 2 diabetes and women with polycystic ovarian syndrome (PCOS) (reliable source 31, reliable source 32, reliable source 33).

You do not have to follow a strict low-carbohydrate diet. Some studies show that simply replacing refined carbohydrates with unprocessed starchy carbohydrates can improve metabolic health and reduce abdominal fat (reliable source 34, reliable source 35).

In the famous Framingham Heart study, people with the highest intake of whole grains were 17 percent less likely to get excess belly fat than those who consumed a diet high in refined grains (a reliable source of 36).

SUMMARY

High intake of refined carbohydrates is associated with excess belly fat. Consider reducing your carbohydrate intake or replacing refined carbohydrates in your diet with healthy sources of carbohydrates such as whole grains, legumes or vegetables.

18. Replace some of your fat, such as coconut oil
Coconut oil is one of the healthiest fats you can eat.

Studies show that the medium chain fats in coconut oil can boost your metabolism and reduce the amount of fat you store in response to high calorie intake (Source 37Trusted, Source 38Trusted).

Controlled studies show that it can also lead to a loss of abdominal fat (source 39Trusted).

In one study, overweight people who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waistline without intentionally changing their diet or exercise (source 40Trusted).

However, the evidence of the benefits of coconut oil for the loss of abdominal fat is weak and controversial (source 41Trusted).

Also remember that coconut oil is rich in calories. Instead of adding extra fats to your diet, replace some of the fats you already eat with coconut oil.

SUMMARY
Studies show that the use of coconut oil instead of other edible oils can help reduce belly fat.

19. Perform resistance training (lifting weights,)
Resistance training, also called strength training or strength training, is important for maintaining and building muscle mass.

Based on studies with people with prediabetes, type 2 Diabetes and fatty liver disease, resistance training may also be helpful to lose belly fat (source 42Trusted, source 43Trusted).

In fact, a study involving overweight adolescents found that a combination of strength training and aerobic exercise resulted in the greatest reduction of visceral fat (44source reliable).

If you decide to lift weights, it is a good idea to get advice from a certified personal trainer.

SUMMARY
Strength training can be an important strategy for weight loss and can help reduce belly fat. Studies show that it is even more effective in combination with aerobic exercise.

20. Avoid sugary drinks
Sugary drinks are loaded with liquid fructose, which can cause you to get belly fat.

Studies show that sugary drinks lead to an increase in fat in the liver. A study of 10 weeks showed significantly increased abdominal fat in people who consumed beverages with a high content of Fructose (source 45Trusted, source 46Trusted, source 47Trusted).

Sugary drinks seem to be even worse than foods with high sugar content.

Since your brain does not process liquid calories in the same way as solid calories, you can later consume too many calories and store them as fat (Source 48Trusted, Source 49Trusted).

To lose belly fat, it is best to avoid sugary drinks, such as:

Soda
Punch
sweet tea
alcohol mixer with sugar
SUMMARY
Avoid all liquid forms of sugar, such as sugary drinks, is very important when you are trying to lose a few extra pounds.

Share your knowledge with us in the comments below!

BioFit Reviews

==> Click Here to Get BioFit Bottle From The Official Website

Leave a Reply