You may be looking for diet tips for losing belly fat because it makes you feel less attractive or worried about the impact it has on your health and your quality of life. The first reason could be the most obvious and observable, but the two reasons are quite valid and worth examining.
Belly fat is linked to an increased risk of developing various health problems. It is a risk factor for heart disease, type 2 diabetes and some cancers, says Samuel Klein, MD, director of the Center for Human Nutrition at the University of Washington School of Medicine in St. Louis, Missouri.
You can lose belly fat without exercise and this is just back to basics. It is time to return to a healthy diet, stay active, live a life free of stress, sleep well and discipline.
Diet Tips For Losing Belly Fat Without Exercise
The consumption of these two food groups will work in your favor in many ways. It is even better if you can include protein and fiber at every meal or snack you eat.
- Eat plenty of protein and fiber
Here are some of the benefits of eating protein and fiber:
- It will help to balance blood sugar levels and prevent insulin resistance. Absorption of carbohydrates and sugars (a combination of certain foods can reduce the glycemic load of foods) slows down the rate at which nutrients are absorbed into the bloodstream in the form of glucose. This would make it less likely to store fat or develop diabetes. You can also consume cider vinegar for a similar effect.
- Proteins are more difficult to digest and take longer to metabolize and use. This means that you lose energy as combustion. They make you feel fuller faster and leave you more satisfied.
- The fiber will help you get through your effective food system and prevent constipation. It will also prevent swelling and reduce inflammation in your stomach.
You should keep two things in mind when applying this rule:
Eating the protein should not just be any kind of protein. Find a good source of protein that is organic and/or the one that feeds on growing grass and pasturage. Opt for lean proteins, such as:
- poultry (but remove skin and fat)
- seafood (other grilled or steamed)
- Beans and peas
- Nuts and Seeds
It is best to get your fiber from vegetables. The fruits also contain fiber, but some can be high in sugars (and therefore have a high glycemic index that affect blood sugar and insulin), so you do not want to be overeating.
- Eat non-starchy carbohydrates and limit starchy foods
Starch is a complex carbohydrate. It is a polysaccharide, which contains a long chain of sugar units, including glucose. This explains why starches cause a sharp increase in insulin production and becomes a problem. Digestion is required before it becomes available to the body. They are first decomposed into simple sugars so that the body can use it for energy.
The most common sources of starch include:
- Winter squash
- Other cereals
Non-starchy vegetables are usually parts of the plant that is about to bloom. Lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes are all considered non-starchy vegetables.
We do not say you should throw away all the foods rich in starch. Especially since starchy vegetables have many advantages as well. They are full of vitamins and fiber and fill you up.
- Consume unsaturated fats
Unsaturated fats, believe it or not, help move pounds. This is good news for all fans of avocado and olive oil.
Let’s look at some examples of these foods:
- Extra virgin olive oil
- Walnuts, hazelnuts, macadamia nuts
- Eat often
Sometimes we forget to eat or postpone our food for so long that the time we had to eat, we are hungry and ready to eat for two.
When one does not eat for long periods of time, it is also more likely to opt for unhealthy snacks to silence the growling stomach. We aspire to eat abundant fatty and sugary foods, which clearly indicates a hormonal imbalance.
If you want to lose belly fat, you need to eat frequently in small amounts, and the right foods. You want a steady supply of energy provided by proteins, healthy fats and healthy carbohydrates. If you do, your belly fat will leave sooner than expected.
By eating frequently, you avoid uncontrolled blood sugar spikes and keep your insulin levels stable.
Skipping meals is often considered a good way to lose weight, but this is a bad thing to do if you want to lose weight. You should eat every two to four hours. You should eat for energy, not for pleasure, every two to four hours.
You might even have to eat vegetables all day looking sometimes like a cute koala. The body needs time to get used to the new routine and the new you, so you really should stay away from the unhealthy cycle of ups and downs. And the way to do it is to avoid famine.
This may sound a bit strange, but abdominal fat often has little to do with the amount of food you eat. It is more about what you eat, how you eat and how you feel. By eating frequently, you may even notice that you eat less. And you will feel more energetic.
- Drink plenty of water
Drinking water is one of the diet tips for losing belly fat that should never be forgotten. Water plays an essential role in your journey for weight loss. It is one of the easiest and yet most often overlooked ways in fat loss. When your body is dehydrated, your metabolism slows down and sends bad signals to the brain, like hunger. Drinking water will help curb the appetite much quicker and prevents you from excess calories.
Do not forget the water. When you are hungry, the first thing to do is to get your water bottle. Remember that the signal of hunger and the signal of thirst can be confused by the body. You can also consume this water drink to detoxify apple and cinnamon, which will also serve as inflammatory to your tummy.
Experts believe that in case of stress, the body produces more cortisol (make sure you know the warning signs of high levels of cortisol).
High levels of cortisol can contribute to weight gain, so it is difficult to lose belly fat in particular. Stress also causes your sympathetic nervous system to go into overwork. Researchers believe that chronic stress can contribute to obesity and causes people to eat more.
Meditation techniques to reduce stress as well as healthy dietary habits are well taught in Lean Belly Breakthrough program.
- Get enough sleep
Lack of sleep can increase body weight. Sleep is essential to our metabolism and weight control. When we do not get enough sleep, our hormonal balance suffers, and the storage and process of carbohydrates is impaired.
If you have irregular or insufficient sleep, cortisol levels also increase. Cortisol is a stress hormone. When your body feels stressed, it stores the fat in the abdomen.
There are of course differences between people. Some may thrive on five hours a night, while others may not work unless they get nine hours of sleep.
It is necessary to distinguish between the time you spend in bed, and the time it does to get a good quality of sleep. You can stay in bed for 10 hours, but if you only get five hours of sleep due to various disruptive factors (such as stress, noise and pain), it will not be enough for your body and mind.
As a rule, for our body to work well, you should get at least seven hours of sleep per night, on a regular basis. Try to be in bed at the same time each night.
If you have trouble falling asleep, try this simple recipe:
Sugar and salt for insomnia
To prepare this trick against insomnia, you will need:
- 1 teaspoon of unrefined sea salt (5 g)
- 5 spoonful of brown sugar (25 g)
- 1 spoonful of cane sugar
Put all ingredients in a small bag or container and then shake it well. The proportion recommended for this recipe is a teaspoon of salt to 5 teaspoons of sugar but if the mixture is too salty, you can reduce the amount.
- Start walking
No need for a specific exercise here. While walking is a physical activity, the goal is to incorporate walking as part of your daily routine.
Depending on how often you walk, you can easily lose one pound a week or more. Think about it, in less than five months can be 9 pounds less, without spending hours in the gym without going on a diet. Just by making some adjustments in your routine, you can increase the number of steps you make each day greatly.
Other Diet Tips For Losing Belly Fat
If you want to lose belly fat quickly, you also have to avoid certain food groups and specific foods. It is also important to learn how to cook delicious dishes that can specifically help you lose belly fat. You can even speed up your loss and get rid of heart diseases, diabetes and joint problems by following this program, read our article: Lean Belly Breakthrough by Bruce Krahn and Dr. Heinrick. You’ll find diet tips for losing belly fat without exercise as well as how to become healthy through the right foods you eat.