How to Lose Belly Fat without Exercise

We all have the dream to have a shapely body. But lack of time and motivation are sometimes barriers to achieving this.

Belly fat is perhaps the biggest cause of shapelessness among humans. It’s also a pathway to some non-communicable diseases. If you simply can’t exercise, you can still follow these steps and reduce your belly/

Have the Right Eating Pattern

Avoid staying for long hours without food. Eat at least 4 smaller meals instead of 2 or 3 large ones. Acquire smaller plates so you compel yourself to not pack a lot of food for one meal.

Watch Your Breakfast

Sugar for breakfast leaves you feeling lethargic and craving for more sugar. This might make you overeat in the mid-morning hours.

Cut Down On Sugar

Avoid all processed foods as much as you can. Eating a sugarcane or fruit is not the same as drinking sugary coffee or packet juice.

When soluble fiber is removed from packaged foods, the sugar is absorbed by the body very quickly and can’t be processed into energy. It is therefore metabolized by insulin and stored as fat. Without strenuous exercise, this fat is likely to keep accumulating around your midsection.

According to the American Heart Association, men should consume at most 9 teaspoons of added sugar per day. Women should take no more than 6.

Choose Healthy Carbohydrates

Though carbohydrates are the major source of body fat, there are still good ones. Whole grain cereals, brown rice and brown bread are just examples.

Unprocessed carbohydrates contain fiber which minimizes your chances of over-eating. Fiber also slows down the rate of absorption and reduces the chances of belly fat accumulation.

Avoid Junk Food

Food addiction is a situation whereby you always feel hungry and crave for certain foods. These foods are particularly those with high amounts of wheat, sugar or both. But generally, they are starchy and sugary with little else.

The old saying that you should always eat a balanced diet includes what you eat at snack time. At all times, insist on eating a balanced diet with little or no sugar and other processed carbohydrates.

When you eat a lot of junk food, you inevitably eat way above your body requirements. It’s almost automatic that you can’t lose fat if you are over-eating.

If you are food addicted, don’t blame your willpower. Don’t even think you are greedy. Stay away from junk food and your appetite will bounce back to normal.

Drink Enough Water

Water aids in flushing out body toxins, raises your metabolic rate, and reduces your appetite. Drinking ½ liter of water before your main meals makes you feel fuller sooner. You therefore eat less.

Being overweight is not always about the fat. Sometimes, it’s about water retention. When you drink inadequate water, your body retains more. As you drink enough, the body doesn’t need to store any excess water.

Reduce Your Alcohol Intake

A ‘beer belly’ is not a myth. Ethanol is a carbohydrate. Alcohol is another form of sugar – a fermented sugar.

When you frequently drink excessive amounts of alcohol, some of the alcohol is metabolized into belly fat. Cutting down on alcohol will definitely lead to a flatter tummy.

Increase Your Protein Intake

Proteins include eggs, all types of meat, legumes (beans, peas, soya), mushrooms, sprouts and lentils. They play a role in slowing down carbohydrate absorption if you include them in your diet.

Insufficient consumption of protein can lead to water retention and muscle wastage. Big muscles are needed as storage for energy and also to keep your metabolism high. Higher metabolism = less belly fat.

Eating enough protein does not meaning eating excessive amounts. Too much protein can lead to health issues.

Trick Yourself Into Exercising

You don’t feel like exercising, right? You can enjoy leisurely walks, sightseeing, walking your dog and so forth. Other tricks include using the stairs or parking your car a few blocks away. You can also try walking or cycling to the grocery store.

Include Dairy Products in Your Diet

You can reduce tummy fat by consuming milk, cheese, buttermilk and yogurt. These products contain linoleic acid which reduces belly fat. They also prevent the production of cortisol by fat cells, which fuels the development of more stomach fat.

Yogurt and buttermilk are rich in good bacteria. These ensure that food is properly digested and therefore reduce stomach issues, which may lead to bloating.

Eat Negative Calorie Foods

Negative calorie foods contain minimal calories but require more than this to process. They are also good for minerals, vitamins and proteins. They include fruits, vegetables, and fish.

Manage Your Stress

Stress is known to trigger factors that add fat to your waistline. It may lead to constipation and bloating as well.

To avoid or curb stress, embrace your joyful moments. Enjoy hobbies with other people, listen to music, go out and don’t over-indulge, sleep well and look for self help articles.

Use Weight Loss Supplements

Weight loss supplements are available over the counter or online. They work by reducing appetite and increasing metabolic rate. They are mainly safe to use and are therefore not vigorously controlled by governments.

The main issue with these supplements is that some do not seem to work on some people. Their diversity makes choosing the right ones even more confusing. To make a better decision, look online in stores like Amazon where genuine user feedback is obtainable.

Address Bloating Issues

We’ve already talked about bloating a few times. I’d like to point that bloating does not cause belly fat. However, a bloated look is not cute at all.

To avoid bloating;

• Consume a lot of fruits and vegetables
• Eat at least a fruit a day that contains vitamin C
• Eat slowly to avoid swallowing air
• Chew food properly to ease digestion and reduce gassing
• Deal with any constipation issues
• Drink a glass of water early in the morning to trigger bowel movement
• Avoid chewing gum
• Avoid smoking
• Keep away from carbonated beverages

Conclusion

The best way to losing fat is eating the right food and doing the right exercises. But if you are in no position to exercise, using these tips will over time help you in getting rid of belly fat.

How to Exercise if You are Lazy

We all want to stay in shape despite our inability to do workouts. But if you live a sedentary lifestyle, you will eventually be at high risk of developing conditions associated with inactivity. These include hypertension, diabetes type 2, fatty liver syndrome, and heart diseases.

But why is it so hard to make the right decision and make the correct move, and just start exercising? It may partly be due to laziness. But you first need to take a closer look at your reasons or excuses for not exercising.

Why You Don’t Exercise

1. You hate exercise
2. You are too busy
3. You don’t want to get tired
4. You can’t afford to pay gym fees
5. Exercising is too boring – time seems to stand still as you work out
6. Workouts requires discipline
7. Exercising is hard work
8. Psychological issues – stress and depression make some people lose the motivation to engage in physical activity
9. Culture – especially if you live in a locale where people don’t exercise

If you tried to exercise in the past and you don’t feel like doing it any more, it could be one of the following reasons:

• Expecting instant results
• Aches and pains
• Trying too hard
• Apathy – lack of sustained commitment
• Not having good exercise guidance

Some people don’t want to leave the comfort of their homes to go out and exercise. Others have enquired whether it is possible to work out while still in bed. They might have their reasons for having such ideas.

If you belong to such kind of thinking, you need to explore what kills your motivation. As long as you can isolate your obstacles as see them for what they are, you can overcome them. If you still stuck, this article will solve your problem.

Dancing is the Simple Answer

Did you know that exercise can be made fun? Do you also know that you can work out without becoming exhausted, or bored, or without straining your body too much, and still stay in shape? Believe it or not, there is one kind of exercise that you can do in the comfort of your home, in utter discretion, and achieve good results.

Believe me, I’ve recommended this to some of my friends and they say they feel better in just a few days. You don’t need a mat or gym equipment. All you need is your TV and music videos. Then, hike up the volume and have fun dancing!

Though dancing is a good exercise, it is also a stepping stone to achieving bigger things. As you get fitter, you can start doing other strenuous workouts with minimal exhaustion or muscle pain.

Benefits of Dancing

Dancing can be done by anybody regardless of their size, shape or age. Its simplicity makes it superior over other types of workouts. Being enjoyable ensures it’s more pleasant than going to a gym. Below are some of the benefits you get from dancing:

• Improved muscle strength and tone
• Better flexibility and agility
• Improved self esteem
• More efficient fat burning
• Stronger bones
• Improved social skills
• Improved physical balance
• Increased physical confidence
• Enhanced cardiovascular system (heart and lungs work better)

How to Start Dancing

You don’t need to have a prior knowledge of dancing. You don’t need to dance like a pro either. To start with, choose videos from among your favorite music and look for those with steps you can easily mimic. Use those as a starting point and things will fall in place as you become more accustome.

The type of music you select for dancing is vital. As a beginner, you need tracks that have a slower tempo. Below is an example of good workout video.

The best time to dance for fitness is first thing in the morning, or just before your evening meal. And no matter how lazy you think you are or feel, your motivation will come from the entertainment you get.

How frequently you dance will depend on your schedule and your drive to stay fit. If it is possible, you can dance both in the morning and evening, each and every day. But you must do it for at least 3 alternate days per week. Each session should last for 30 minutes to 1 hour.

Before you dance in the morning, take a glass of water or a snack of protein, or both. Don’t indulge in sugars and starches before dancing. After the dancing session, eat a well balanced diet.

Your evening meal should come at least 3 hours before sleep. Keep aside enough time for your session and a shower if needed. If you don’t have enough time, it won’t hurt to freshen up after eating.

After a few months of dancing, you will already have gotten used to your routine. You can opt to either maintain your practice, or seek some improvement. Your options can be joining dancing classes, or finding dancing videos which are tailor-made for better results.

Another option is to invite a willing friend or family member. Additionally, you can register in a gym if you feel you have enough confidence. Otherwise, it is better to stick to your regimen than sink back to a desk-bound existence.

What to Expect When You Dance for Exercise

Like in all other endeavors, you need to acknowledge the fact that instant success is a myth. After just 1 week or so, you will start feeling better, and your laziness will start melting away. But real progress will not be visible any time soon.

When you engage in any workout, you burn more fat and increase your muscle mass. Because your metabolic rate rises, your body stands a better chance of converting most of the carbohydrates you consume afterwards and storing them in the muscles.

The benefits you get in a single session amounts to something negligible. But bear in mind that considering the pressures of modern day living, we are bound to exercise for life. So every little gain you make will eventually make a big difference.

If you can stick to dancing at least every morning, you will have lost no less than ½ inches on your belly in about 3 months. This will, of course, depend on how much of the dangerous fat you carry on your tummy.

Though you won’t look any shapelier in the first 2 months, you will feel more energetic and your moods will be elevated.

Conclusion

Getting in shape is a circle. The shapelier you are, the more it becomes easier to stay in shape. Losing weight is extremely difficult. As your body stocks on fat, some processes (like leptin Resistance) set in and make it almost impossible to maintain a healthy weight.

As we age, we are more prone to being fat and unable to lose it. Most weight related disorders become more difficult to control or prevent with old age. To break this vicious cycle, you have to start getting in shape as soon as possible. If you start dancing today, you will begin your journey to fitness, dutifulness, happiness, confidence and fun.

How Eating Fiber Can Help You Lose Belly Fat

Belly fat raises the risk of type 2 diabetes, heart disease and other conditions. Luckily, studies show that consuming more fiber reduces belly fat.

Dietary fiber is any part of plant material which cannot be broken down by the human digestive system. There is insoluble and soluble fiber. Both are vital for health.

Insoluble fiber is not dissolved by water, hence the name. It increases the volume of stool and appears to help food move more efficiently towards the colon. This makes it ideal for reducing the risk of constipation.

How Soluble Fiber Helps in Fighting Belly Fat

In the course of digestion, soluble fiber mixes with water and turns into gel. This slows digestion. Consequently, absorption of digested food happens at a slower speed.

Here is the key; when some foods are absorbed into the body very quickly, there is bound to be a blood sugar surge. To maintain a safe sugar level, insulin is produced to convert this sugar into fat. For some reason, this fat goes mostly to the middle of the body.

Soluble Fiber and Appetite Control

A killer way of eliminating belly fat it to reduce your overall weight or fat mass! Soluble fiber is a vital appetite controller. When your appetite is lower, you consume less calories and this can help you lose weight.

Eating soluble fiber lessens the amount of hunger hormones the body produces. It boosts the hormones that make you feel full as well.

Soluble fiber reduces the speed at which food moves through the gut. This leads to reduced appetite.

When insulin is released at a higher rate, you experience a feeling of hunger. This happens when some nutrients like sugars are released very quickly into the gut. If you can slow the speed with which these nutrients move, you reduce your appetite. Soluble fiber does this.

Link between Soluble Fiber and Good Bacteria

Your have trillions of good bacteria thriving in your small and large intestines. These bacteria help in the production of vitamins and processing of waste.

Research has shown that if you eat foods rich in soluble fiber, you are more likely to have a bigger diversity of beneficial bacteria. Inclusive studies suggest that this diversity seems to reduce belly fat.

Bacterial diversity is also linked to a reduced risk of heart disease, insulin resistance and type 2 diabetes.

Gut Bacteria and Fermentation

Though your stomach cannot digest fiber, enzymes in friendly bacteria are able to break down soluble fiber into short-chain fatty acids. This process is called fermentation.

Short-chain fatty acids promote colon health. They may also help in processing some foods like carbohydrates and fat into energy. This prevents these foods from being stored as fat.

Recent researches have concluded that short-chain fatty acids may increase your metabolic rate. This means your body is able to burn more fat, including belly fat. Additionally, they might reduce the risk of colon cancer.

Sources of Soluble Fiber

A good number of plant-based foods contain soluble fiber. These include:

• Sweet potatoes
• Mangoes
• Legumes
• Oranges
• Apricots
• Turnips
• Grapefruit
• Asparagus
• Flaxseeds
• Oatmeal and other whole grains
• Brussels sprouts

All unprocessed seeds, nuts, fruits and vegetables contain a varying amount of soluble fiber. They also have other health benefits.

Most processed foods have little or no fiber. The fiber is removed to make them more aesthetically appealing, more palatable, and increase their shelf life.

Do Fiber Supplements Help Reduce Belly Fat?

The best way to add soluble fiber to your diet is to eat unprocessed food. If this is not possible in your situation, taking soluble fiber supplements is a good idea.

Some of the soluble fiber supplements that have been seen to work well particularly for belly fat are:

Glucomannan

Psyllium husk

Inulin

Some of the supplements come in the form of syrup and are fortified with other vital nutrients.

Increasing your intake of soluble fiber can help you reduce your belly fat.

Soluble fiber reduces your appetite, increases fat loss in general, and promotes gut health.

To enhance belly fat loss, adopt a healthier lifestyle, exercise more, and make healthful food choices.

Can Diuretics Help With Weight Loss?

Diuretics or water pills are drugs which are made to enhance the expulsion of water and sodium through urine. They are mainly used to treat the following conditions:

• High blood pressure
• Liver cirrhosis
• Congestive heart failure
• Edema
• Kidney stones
• Diabetes
• Kidney dysfunction
• Poly-cystic ovary syndrome

How Diuretics Work    

By increasing the amount of water expelled through urine, there is less fluid in the blood. Pressure in the blood vessels is therefore reduced.

These drugs also aid in proper blood circulation. Poor circulation can lead to conditions like congestive heart failure. When the heart does not pump blood effectively, there is likely to be a build up of fluids (edema). Eliminating this fluid buildup can deter such heart conditions.

Types of Diuretics

There are 3 types of diuretics; Loop, Thiazide, and Potassium-sparing. But all of them do the same job.

Loop diuretics are mostly used in the treatment of heart failure.

Thiazide diuretics are frequently prescribed for high blood pressure because they also make your blood vessels to loosen up. They are sometimes combined with other hypertension medications.

Potassium-sparing diuretics help expel fluids from the body, but without the loss of potassium. Since potassium is a vital nutrient, losing it may lead to issues like arrhythmia. These drugs are therefore good for people in high risk of potassium deficiency, like those on potassium draining medications.

Potassium-sparing diuretics are not very effective in treating high blood pressure. They are therefore most often combined with other drugs.

Natural Diuretics

Some plants and herbal dietary supplements have the diuretic effect and can be good for health. However, they should not be used in place of proper medical advice. Secondly, users should consult a doctor to get information about allergies and reaction with other medications.

The most common natural diuretics are;

1. Green tea
2. Hawthorn
3. Black tea
4. Parsley
5. Dandelion
6. Hibiscus
7. Juniper berries
8. Horsetail

Side Effects of Diuretics

Taking diuretics as prescribed does not normally cause any side effects. But mild to serious side effects have been reported. These include;

• Headaches
• Fatigue
• Lightheadedness
• Muscle cramps
• Skin rash
• Diarrhea
• Dizziness
• Thirst
• Gout
• Increased cholesterol
• Low potassium levels
• Too little sodium in the blood
• Higher blood sugar
• Increased potassium levels – this occurs only in potassium-sparing diuretics
• Palpitations of the heart
• Kidney failure
• Allergic reactions

Note; You should always talk to your doctor if any medication prescribed results in side effects. Never discontinue or prolong the use of a drug without consulting your doctor.

Risk Factors

Diuretics are normally well tolerated. However, they can be risky if taken in conjunction with some medications, or if the user has certain medical issues. Before you start taking diuretics, talk to your doctor if you have one of the following:

• Gout
• Diabetes
• Kidney issues
• Menstrual problems
• Pancreatitis
• Recurrent dehydration
• Lupus

Before getting a prescription from your doctor, tell them if you are using any other medications, supplements or herbs. This is important in order to avoid potential drug interactions. Also enquire about follow-ups and precautions.

Conclusion

Though diuretics help you to lose fluids, the water weight is regained after you complete the dose. Using these drugs for a prolonged period increases the risk of side effects.

It’s not a good idea to take any prescription medication without proper medical advice. Always consult your doctor before using over-the-counter medication as well.

If you have excess water mass, reduce your sodium intake and increase on exercise. Adding more fruits and vegetables to your diet may also be of use.

So, can diuretics help with weight loss? The answer is NO because you can’t use them indefinitely.