Despite having a very undesirable appearance, belly fat increases the risk of developing serious medical conditions. Even though regular exercise is one of the best ways to reduce belly fat, eating a healthy, balanced diet will speed up the process and enhance the results.
Here are 20 effective ways to naturally lose belly fat at home, without going to the gym:
1. Reduce Refined Carbs
This step is essential when trying to burn belly fat, and diets with less than 50 grams of carbohydrates daily cause significant loss of belly fats in obese individuals. To accelerate metabolism and burn belly fat, you should substitute refined carbs, such as refined grains, with unprocessed starchy carbs such as whole grains and vegetables.
2. Cardio
Cardio exercises are among the best ways to burn calories and decrease belly fat. Yet, note that the frequency and duration of the workout are more important than the intensity.
3. Green tea
Green tea is an extremely beneficial drink that will help you lose belly fat, due to the presence of EGCG, which is a beneficial catechin.
4. Soluble Fiber
Soluble fiber absorbs water and creates a gel, which helps in slowing down food as it goes down the gut. Therefore, it creates a feeling of fullness, helps weight loss, and lowers the number of calories absorbed by the body from food. You should increase the intake of flaxseed, legumes, blackberries, Brussels sprouts, avocados, and shirataki noodles.
5. Avoid Sugary Foods
Sugar has fructose, and its excess intake is linked to several chronic diseases, such as obesity, fatty liver disease, type 2 diabetes, and heart disease. Therefore, limit their intake, and remember that even organic honey, even though it is a healthier sugar, can lead to belly fat gain.
6. Probiotic Supplement or Probiotic Foods
Probiotics are bacteria found in certain foods and supplements, that boost health in numerous ways, strengthen the immune system, and improve gut health. Researchers have shown that these foods regulate body weight and help you lose belly fat.
7. Avoid Alcohol Consumption
The excessive consumption of alcohol leads to harmful effects, including belly fat gain, and an increased risk of central obesity, or the excess storage of fat around the waist.
8. Avoid Trans Fat Foods
Trans fats are created through the pumping of hydrogen into saturated fats, and are present in certain margarine types, packaged foods, and spreads. Their consumption leads to belly fat gain, heart disease, inflammation, and insulin resistance.
9. Apple Cider Vinegar
Apple cider vinegar is highly versatile and improves health in numerous ways. The acetic acid in it significantly helps the weight loss process and burns belly fat.
10. Fatty Fish
Fatty fish is a rich source of high-quality protein and disease-preventing omega-3 fats, which help in visceral fat reduction. Therefore, make sure you increase the intake of salmon, herring, anchovies, mackerel, and sardines.
11. Intermittent Fasting
Intermittent fasting is a popular weight loss method that follows a pattern that consists of cycling between eating periods and fasting periods. A popular intermittent fasting method is a 24-hour fast twice or once a week, as well as the one that involves fasting every day for 16 hours and eating within 8 hours.
12. Plenty of Restful Sleep
Sleep is crucial for our overall health, and it also leads to weight gain. A condition known as sleep apnea is linked to excess visceral fat and is characterized by the intermittent stopping of breathing at night. Therefore, sleep at least 7 hours every night, but make sure you also get a high-quality rest.
According to Dr. Luke James, the medical director for Bupa Health Clinics, UK:
“From scrolling through social media to having a late-night coffee, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended 7 to 9 hours of sleep each night can affect weight loss.
When we’re lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop.
This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off.”
13. Track Exercise and Food Intake
When you are trying to lose weight, you need to consume fewer calories. In order to monitor the intake of calories, you can keep a food diary, or use some other food-tracking tools that will analyze the consumption of micronutrients, fiber, carbs, and protein, as well as your level of physical activity and exercise.
14. Lifting Weights
Lifting weights is one of the best ways to lose visceral fat, along with cardio exercises, as they are crucial for gaining and preserving muscle mass.
15. Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages are high in liquid fructose that leads to belly fat gain and produces increased fats in the liver. Therefore, you should steer away from these drinks, such as soda, punch, sweet tea, and various alcoholic combinations.
16. Coconut Oil
Coconut oil is abundant in medium-chain fats that accelerate metabolism and helps the reduction of stored fats. Try taking two tablespoons of coconut oil daily, in order to speed up the burning of belly fat.
17. Reduce Stress
Stress causes belly fat gain since it stimulates the adrenal glands to release the stress hormone called cortisol. High cortisol levels increase appetite and boost the fat storage in the abdomen. Try to relieve stress by participating in exciting like yoga, sports, and meditation.
“Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure.
Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly.”- says Dr.James.
18. Avoid Fruit Juice
Even though it is high in minerals and vitamins, fruit juice is also rich in sugar, so it contributes to weight gain. You should replace it with unsweetened iced tea, water, lemon water, or lime fruit juice.
19. Consume High-Protein Diet
Protein is essential when trying to decrease belly fat, so the increased intake triggers the release of the fullness hormone. It also speeds up the metabolism and helps in the retaining of muscle mass, so make sure you consume meals rich in meat, eggs, fish, dairy, and whey protein.
Dr.James adds:
“Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the number of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.
Good sources include chicken breast, tuna, eggs, milk, and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat.”
20. Adjust your Lifetime and Mix Various Methods
In order to reap the benefits of these weight loss strategies, you should combine them, and create your healthy lifestyle and dietary habits, which will help you lose belly fat and improve health in the long run.
Dr. Luke James claims:
“One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterward cook something healthy for dinner together.”
Remember, this process takes some time, so you won’t experience amazing effects in a week or two. However, if you are determined and committed, you will surely achieve your goals!
