Most people would say the belly is where they would most likely lose fat. However, belly fat, or visceral fat, can be difficult to eliminate.
Furthermore, it can harm your health by increasing your risk of type 2 diabetes, heart disease, and other serious illnesses. Although it is impossible to lose significant weight without exercising and eating a healthy diet, there are some things you can do to reduce stubborn belly fat without engaging in strenuous activity.
If you’re having trouble losing weight around your stomach, you’re not alone. The fat around your tummy is one of the most difficult to shift, especially if you’re going through perimenopause, when fat around the middle becomes especially stubborn.
If your rounded stomach is caused by bloating (which it frequently is! ), there are some simple ways to relieve the discomfort and shed the extra weight without exercise. Check out six of them below;
Slow down and chew thoroughly.
Your brain requires time to process the fact that you’ve had enough to eat. Chewing your food thoroughly causes you to eat more slowly, leading to lower food intake, increased fullness, and smaller portions.
Your weight may be affected by how quickly you finish your meals. Obesity is also much more common among fast food eaters. Count how many times you chew each bite to get into the habit of eating more slowly.
Thrash the gum
Chewing gum causes you to swallow extra air. This causes bloating, especially if you chew it on an empty stomach. It tricks your body into thinking it’s about to be fed and begins to prepare itself for food; however, when there is no food to process, there is an excess of stomach acid, which causes bloating. So it might be time to give up that seemingly harmless minty habit.
For unhealthy foods, use smaller plates.
Let’s face it: abruptly eliminating unhealthy foods from your diet would have you bingeing before you could say, “Jack…” As a result, baby steps are essential. The average food plate is now larger than a few decades ago.
This trend may contribute to weight gain because using a smaller plate may encourage you to eat less by making portions appear larger.
A larger plate, on the other hand, can make a serving appear smaller, causing you to add more food. You can take advantage of this by serving healthier foods on larger plates and less healthy foods on smaller plates.
And little by little, you could eliminate unhealthy foods from your diet.
Limit your intake of sugar and sugar-sweetened beverages.
A high-sugar diet may result in excess abdominal fat. This added sugar has a unique negative impact on metabolic health. Numerous studies have found that eating too much sugar, particularly fructose, can lead to fat buildup around the abdomen and liver.
Sugar is made up of half glucose and half fructose. When you consume a lot of added sugar, your liver becomes overloaded with fructose and is forced to convert it to fat.
Some believe this is the primary mechanism underlying sugar’s harmful effects on health. It causes an increase in abdominal and liver fat, leading to insulin resistance and other metabolic issues.
If you’re trying to cut calories, limit your liquid sugar intake. Because the brain does not appear to register liquid calories in the same way that it does solid calories, drinking sugar-sweetened beverages causes you to consume more total calories.
Consider reducing your sugar intake and limiting your consumption of sugary drinks. Sugar-sweetened beverages, sugary sodas, fruit juices, and various high-sugar sports drinks fall into this category.
Check the labels to ensure that the products do not contain refined sugars. Even foods marketed as healthy can contain high levels of sugar.
Remember that none of this applies to whole fruit, which is extremely healthy and contains a lot of fiber, which helps offset fructose’s negative effects.
Eat Without Distractions from Electronics
Paying attention to what you eat may aid in calorie reduction. People who eat while watching television or playing computer games may lose track of how much they have consumed. This, in turn, can lead to bingeing.
Furthermore, being distracted during a meal has a greater impact on your intake later in the day—people distracted during a meal consumed 25% more calories at subsequent meals than those who were not.
If you eat your meals while watching TV or using electronic devices, you may be eating more unintentionally. These extra calories add up and have a significant long-term impact on your weight.
Consider a low-carbohydrate diet.
A very low carbohydrate or ketogenic diet can be an effective way to lose fat. However, because these diets may pose risks, they only suit some.
If losing weight quickly is the goal, some people limit their carb intake to 50 grams per day, which is significantly lower than the carb content of a typical American diet. This puts your body into ketosis, a state in which it begins to burn fat as its primary fuel.
When people eliminate carbs, their appetite decreases, and they lose weight. More than 20 randomized controlled trials have shown that very low-carb diets can result in weight loss 2-3 times greater than low-fat diets.
This holds true even when those in the low carbohydrate groups are allowed to eat as much as they want, whereas those in the low fat groups are calorie restricted. Some of this weight loss is due to water weight loss rather than fat loss. However, studies comparing low-carb and low-fat diets show that low-carb reduces belly fat.
This means that some of the fat lost on a low-carb diet is likely to be visceral fat, a type of abdominal fat that, when present in large amounts, has been linked to health problems.
Aside from weight loss, low-carb diets can have various other health benefits. They can, for example, significantly improve the health of people with type 2 diabetes. However, consult your doctor before starting a very low-carb or ketogenic diet. This is especially important if you have any medical issues.
It’s a good idea to consult a registered dietitian to ensure you get all the nutrients you need on a restrictive diet like this one.