12 Food & Lifestyle Habits That Can Help Reduce Belly Fat
There is little need to punish your body for reducing belly fat when you have the option of melting your tummy by changing your diet. You need to cut calories and increase proteins and vitamins. Also, you need to drink plenty of water to stay hydrated.
12 Ways To Reduce Belly Fat Without Exercises
- Cut The Sugar
A bottle of packaged fruit juice contains more sugar than the fruit itself. If you drink bottled fruit juices, you take more sugar than needed. The packaged drink make tall claims regarding their sugar content but they always contain more sugar, flavor, and color. If you have a sweet tooth and you love eating cakes, pastries, dark chocolates, and sweets, you should buy less sweetened dairy and bakery products.
- Take More Vitamin C
Vitamin C is good for your health. It reduces oxidative stress, aids in digestion, and maintains blood pressure. For vitamin C, you can take any citrus fruit like orange, lemon, and lime. It is also found in bell pepper, broccoli, grapefruit, and kiwis. These fruits also contain calcium, minerals, potassium, magnesium, and zinc. It is a good idea to take fruit daily to increase your intake of vitamin C and other necessary nutrients.
- Stay Hydrated
Drink at least 8 liters of water every day. It will keep you hydrated, flush out toxins from your body, and reduce fat from your midsection as well. Also, drinking water is a great way to keep your premenstrual bloating in check. If you develop the habit of drinking water before meals, you won’t eat as much food as you eat. But avoid drinking water right after your meals. Also, you should abstain from alcohol as it can cause dehydration.
- Take More Protein
Protein aids metabolism and reduces hunger pangs and cravings for quick snacks as well. While protein is found in both non-vegetarian and vegetarian food, it is better to rely more on vegetables as eating a high amount of protein could lead to gout problems. For protein, you can take baked fish, chicken stew, soya chunks, mushrooms, lentils, and sprouts.
- Say No To Starchy Foods
It is better to avoid starchy food to get a flat tummy because starch is stored in the body as fat when taken in huge quantities. If you eat white bread, polished rice, pasta, noodles, corn, corn flour, and potato, you should switch to healthy alternatives as these items have high starch content. It is better to switch to brown bread and brown rice that has starch in limited amounts.
- Keep Your System Clean
You should address bloating and constipation to avoid toxin buildup in your body. It is better to have detox drinks or cleansing juices so you learn to use the bathroom properly. If you give in to rush and avoid the bathroom, you aren’t doing good for your body. Your brain will begin to ignore the body’s signals to attend to nature’s call which leads to constipation and bloating.
Drinking a glass of warm water every morning will build pressure and develop a good morning routine. Or you can try intermittent fasting or a non-restrictive diet plan that works best for weight loss.
- Take Healthy Carbohydrates
Carbohydrates are good for your body as they contain vitamins and minerals in rich quantities. You need carbs to get energy. But you should be choosey in selecting carbs. For example, take brown rice, cereal fiber, dark bread, and bulgur wheat that contain fiber. These food items will make you feel full even hours after meals so you don’t crave quick food.
- Keep Eating Probiotics
Probiotics are good for your health as they aid in digestion and keep gastronomical problems away. You need probiotics to break down the food so it is properly digested. For probiotics, you can take yogurt and drink buttermilk. If you want, you can add supplements but it is better to stay natural.
- Take Long Lazy Walks
A leisurely walk isn’t an excruciating activity as you will enjoy it. You can take it as a lightweight activity that will increase your body metabolism and burn belly fat in the long run. A 30-minute walk in a public park or on a road is more than sufficient to increase your body metabolism and reduce your waistline. Also, you can bring home a pet that you can take out for a walk regularly.
- Correct Your Posture
Always stand straight with your spine in line with your neck. If you slump or slouch, you allow your belly to protrude. If you do a desk job, you need to be careful about your posture. Check your posture before a full-size mirror to see how many inches you can reduce from your waistline by stretching your spine. You could need a little training to straighten your back.
- De-Stress Your Body And Mind
Take proper rest and keep stress away. When you are worried, your body produces more stress hormones and steroids that affect your digestive system and develop constipation and bloating. Also, stress increases cortisol production to protect your vitals but it also puts more fat on your waistline. To de-stress, you should sleep for at least eight hours a day, listen to music, and do meditation.
- Eat Healthily
Develop healthy eating habits like avoiding processed food and packaged drinks. Processed food contains salt in high amount and packaged drink contains sugar. Also, you should increase your intake of fruits and vegetables to get more fiber. Eat smaller and more frequent meals to check your calorie intake. If needed, you can make a diet chart while keeping your age, activities, and overall health in mind.
It is possible to reduce belly fat without exercising, if you develop good habits like using the bathroom regularly, correcting your posture, increasing your vitamin and protein intake, getting carbs, and going on long walks. Also, change your food habits so you get healthy food only. You will feel that your waistline has reduced after changing your food habits.
Disclaimer: The above information is for educational purposes only and the readers are advised to consult their dieticians before making any changes in their diet.
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