3 Ways To Easily Lose Belly Fat

3 Ways To Easily Lose Belly Fat
3 Ways To Easily Lose Belly Fat
Anonim

Losing weight is a very popular sport goal: almost one in two French people consider it an important goal. Many people consider the most problematic area of ​​their body to be the stomach, and studies have shown that visceral fat (around internal organs) is the most dangerous for our health. While you won't see drastic changes without exercising or dieting, there are a few tips you can follow to slim your tummy without signing up to a gym or starving yourself.

Steps

Method 1 of 3: Temporarily mimic weight loss

Lose Stomach Fat Without Exercise or Dieting Step 1

Step 1. Wear clothes that slim your tummy

There are many options today when it comes to underwear to slim and shape your tummy. These pieces are generally available for people of all sizes.

  • For women, the options available include tummy tights, panties, high waisted shorts, bodysuits, camisoles and tank tops in lycra, elastic bands or jumpsuits. Most of the traditional underwear brands for women offer underwear that allows you to control the size of your tummy. Buy them in your normal size and expect them to be too small.
  • There are also many options for men and some brands sell, for example, tank tops that target the abdominals. These are basically compression shirts that reduce the size of the belly. Although the results vary, these brands claim that their products can reduce the size of your belly by 7 to 13 cm …
Lose Stomach Fat Without Exercise or Dieting Step 2

Step 2. Take advantage of the latest trends

Fashion today is for corsets and waist-structuring pieces. These tendencies consist in wearing a very tight piece in the abdomen. If you adopt it in moderation, the corset fashion can refine your figure without you having to change your habits.

  • Some celebrities wear corsets to look thinner and although doctors say these methods don't lose fat cells, they can still help you lose weight by flexing your stomach when you eat so you have less fat. space to store your food. Additionally, fat cells can expand or shrink depending on how much fat you store.
  • Avoid wearing these pieces too tight or frequently. They reduce the storage capacity of your stomach and may make you want to vomit after eating a normal meal. They can also cause heartburn and compress your organs.
  • Buy your corset from a store that has qualified sellers who can help you choose a suitable model and put it on correctly so that it is not too tight.
Lose Stomach Fat Without Exercise or Dieting Step 3

Step 3. Consider the sculpting film

It is a spa treatment that claims to detoxify and refine the tummy. With a little practice, you can also reproduce it at home. Although the methods vary, many involve multiple steps and the application of various body products.

  • The beautician will begin by massaging your stomach and applying a scrub, which she will then repel in a shower. The scrub usually contains a variety of herbs and minerals that help cleanse your skin and reduce the appearance of fat and cellulite.
  • She will then apply a lotion or oil containing emollients and other properties.
  • Then, she will wrap your stomach in plastic wrap or thermal paper, then an electrically heated towel that will warm your body for 30 minutes and make you sweat. This step is designed to get rid of impurities and visibly reduce fat.
  • After removing the towel and film, she will massage your belly to stimulate your blood circulation.
  • Although this process is not intended for weight loss, many customers find it to reduce the appearance of fat and cellulite on your stomach, especially if repeated. The fact of sweating (and therefore losing water) is part of the reason why these people lose a little body mass in the stomach area, but this is only temporary.
Lose Stomach Fat Without Exercise or Dieting Step 4

Step 4. Reduce your body of water

The body can hold water for many reasons, making you appear to be bloated, especially around the waist. Reducing your body water mass will allow you to temporarily slim your tummy.

  • Hydrate yourself. In many cases, water retention is your body's natural response to avoiding dehydration when you are not drinking enough. This is especially true in summer. Make sure to drink at least 8 glasses of hydrating fluid water per day, which will allow your body to cleanse itself and reduce the bloating and swelling effect.
  • Reduce your sodium intake. Excess salt can cause water retention. The most important sources of sodium are processed foods and restaurant meals. These foods represent 75% of your sodium intake (or half a teaspoon of salt).
  • Cut back on alcohol and coffee. These drinks are known to cause dehydration, which can cause fluid retention (as your body struggles to store as much water as possible).

Method 2 of 3: Change your lifestyle

Lose Stomach Fat Without Exercise or Dieting Step 5

Step 1. Avoid sucking in air

It might sound like a little strange advice, but swallowing air is one of the main causes of bloating and therefore contributes to weighing down your tummy. By simply reducing the amount of air you swallow during the day, you will be able to slim your waistline.

  • Avoid carbonated drinks, even low-fat drinks like sparkling water. Drinks filled with air will fill your abdomen with it and make it appear bloated.
  • Avoid smoking. Smokers who inhale their cigarette smoke also tend to bloat because they store air in their stomachs.
  • Avoid chewing gum and talking while eating, as this will suck in more air.
Lose Stomach Fat Without Exercise or Dieting Step 6

Step 2. Practice monitoring your posture

Changing the way you stand and sit will not cause the fat around your stomach to disappear, but will give you the illusion that you are thinner and distribute the fat throughout your torso rather than at the level of your stomach. hips. Keep your upper body as straight as possible, keep your shoulders back and your head straight.

  • When you are seated, your butt should be touching the back of your chair, and your back should form its three natural curves (meaning that a small towel or rolled-up tea towel should be able to fit over your hips).
  • When you are standing, keep your shoulders back, tuck your stomach in, and keep your feet the same width as your hips.
  • If you are up for a bit of sport, the movements that strengthen your torso and back will allow you to adopt a better posture while strengthening the muscles around your belly. Do a little more sit-ups and back-stimulating exercises to improve your posture.
Lose Stomach Fat Without Exercise or Dieting Step 7

Step 3. Get enough sleep

Sleep alone does not burn fat, but it is a critical component in weight loss. Lack of sleep makes it much more difficult to lose weight, because when you are not sufficiently rested, it is more difficult to motivate yourself to get up and be active. It is also more difficult to fight your cravings for food, so you will be more tempted by junk food when you are low on energy.

Our sleep needs are different, but the majority of adults need 7 to 9 hours of sleep per night. Children and the elderly need more sleep

Lose Stomach Fat Without Exercise or Dieting Step 8

Step 4. Surround yourself with supportive people

Surrounding yourself with people who are committed to healthy living can help you be healthier. This will give you more opportunities to participate in weight loss activities. Make an effort to spend time with people who enjoy hobbies that promote healthy living, such as walking, sports, cycling, nutritious family cooking, etc. Limit your time with those who have unhealthy hobbies like fast food, heavy drinking, or watching TV for hours.

If no one in your circle of friends or family is interested in health or weight loss, don't hesitate to meet new people. Join an indoor sports team or participate in a group game in the park of your municipality. Take healthy cooking or spinning classes at your community center. There are many very healthy ways to meet new people. Choose the one that suits you best

Lose Stomach Fat Without Exercise or Dieting Step 9

Step 5. Weigh yourself regularly

Some nutrition experts suggest having a clear idea of ​​your weight to encourage a healthier lifestyle. Regular weighing also forces you to think about your health: if the weight indicated on your scale is too high, you may have to reconsider your habits.

A person's weight can fluctuate by almost 4.5 kg from day to day. To get an accurate average, weigh yourself at the same time each day (for example, right after getting up). At the end of the week, add up each measurement and divide the total by 7. The number you get will be closer to your average weight

Method 3 of 3: Change your eating habits

Lose Stomach Fat Without Exercise or Dieting Step 10

Step 1. Drink lots of water

If you've gotten into the habit of drinking sodas, sports drinks, coffees flavored with sugar or cream, and calorie-dense drinks on a daily basis, it's time to replace them with water. You will hydrate as much and have the same feeling of satiety while reducing your calorie intake. By sticking to these new habits, you can lose some weight without putting in more effort.

  • The benefits of water for our health have been widely documented. Drinking water energizes your muscles, regenerates your skin and gives you energy. The water is also calorie-free, so you can drink as many as you want. Check out our tips on how to easily drink more water on a daily basis and be inspired by these new ideas.
  • Do not replace your sodas with fruit juices, which are also very high in calories. Plus, extracting juice from a fruit rids it of all of its healthiest fibers, leaving you with only the sugar. Drink only water or scented calorie-free water to keep yourself hydrated while thinking of your stomach.
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Step 2. Eat smaller portions, more frequently

Rather than having three meals a day, try eating seven smaller meals that are no more than a few hundred calories. This will allow you to modify your feeling of hunger in order to differentiate the latter from your eating habits.

A very easy way to reduce the portion size of your meals is to simply use smaller dishes. A smaller portion will thus seem similar to a more substantial meal: this is called the Delboeuf illusion. This will allow you to trick your stomach into getting satisfied with smaller portions

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Step 3. Weigh your portions

Don't trust your eyes to determine the portions you are going to eat and use your brain instead. With the current trend towards large portions, many people no longer have a healthy representation of what a normal meal is. Use tailored cups and read the nutritional properties on the packaging of your food so you only serve one serving at a time. You can even invest in a small food scale.

  • Many foods have a visual reminder that lets you identify a normal serving. Here are the most famous examples (for more information, see this website).

    • For vegetables and fruit: the equivalent of a handful.
    • For meat, fish or poultry: the size of the palm of your hand (without your fingers).
    • Cheese or spreads: the size of your thumb.
    • Carbohydrates (rice, pasta, etc.): the equivalent of a cupcake wrapper.
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Step 4. Don't skip breakfast

Many French people do not eat breakfast and compensate by eating too large lunches and dinners.

  • Your breakfast should consist of at least one food from all three food groups: dairy, fruit, and a variety of seeds.
  • If you are on a diet that is high in protein and low in carbohydrates, you can eat eggs and cheese. The most important thing is that you eat enough to keep your metabolism working so that you don't feel like you're fasting.
  • A healthy breakfast for an adult will consist of 300 to 400 calories.
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Step 5. Eat healthier

A more balanced diet will allow you to control your stomach more easily than a less healthy diet, even if you consume so many calories.

  • Eat fresh fruits and vegetables rather than ready-made meals. The latter often contain preservatives, artificial ingredients and are high in carbohydrates, sugar and fat. Fresh foods will give you more nutrients per calorie than high-carbohydrate processed foods like crisps or crackers. These also contain more salt, which promotes water retention and tends to swell your belly.
  • Never eat straight from the packaging. One study found that people with a large pot of popcorn ate 44% more than those with a smaller pot. It is indeed more tempting to overeat when you have a large portion in front of you. To avoid this, always serve yourself in a bowl and store the packaging of your food.
Lose Stomach Fat Without Exercise or Dieting Step 15

Step 6. Control your portions when eating out

Controlling portions at home when preparing your meals is much easier than at restaurants, where portions are often a normal calorie intake for an entire day, but also at your friends' homes, where you also cannot control what. you eat. Fortunately, there are little tips for controlling your portions when you're not cooking your own meals.

  • Plan what you are going to eat. Many restaurants have a website that will allow you to access nutritional information on the menu, so you can choose your meal wisely before you leave home.
  • When eating out, ask the waiter to bring you a take-out container with your meal. Measure a normal portion and place the rest in your box. This will make it less tempting to continue eating while talking with your partner.
  • When eating with friends, don't be afraid to ask for a smaller portion. This way you can finish your plate and not leave food behind and potentially offend your host.
  • If you buy your meal from a merchant, choose a single serving rather than sharing. For example, rather than buying an entire jar of ice cream, choose an ice cream cone or sandwich.
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Step 7. Eat foods that make you feel full

To reduce the size of your belly, you need to control how much you eat, but also what you eat. Some foods give you quick energy and immediate satisfaction, but also leave you hungry until your next meal. Instead, choose foods that keep you feeling fuller for longer.

  • Consider, for example, whole wheat breads, rice and pasta, oats, nuts, water, lean meats and fish, eggs, green vegetables, beans and legumes.
  • Avoid sodas, ready-made meals, pasta, white breads and rice, candies and starches.
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Step 8. Eat slowly

When you eat too fast, you can swallow a surprising amount of food before you start to feel full. On the contrary, eating more slowly gives you time to satisfy your hunger pangs and allows you to stop before you have ingested more calories than necessary.Eating more slowly has also been shown to release hormones related to feeling full in your brain.

  • Take the time to eat. Focus on chewing your food 10 to 20 times and drinking between bites. Rest your fork or spoon between bites, and if you can, eat with another person to take breaks to talk.
  • Start a stopwatch for 20 to 30 minutes before you start eating. And force yourself to take your last bite when the alarm goes off.
  • When you're done eating, take a break even if you're still hungry. Give your body time to understand that your stomach is full, which can sometimes take a little while. Refill only if you are still hungry after 30 minutes.
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Step 9. Eat in a calm and peaceful environment

Research suggests that eating in a relaxing environment helps control your portions. On the contrary, places that are too noisy or hectic can cause you to overeat. If the cause of this effect is not determined, it is possible that agitation is preventing you from realizing that you are full by creating some form of anxiety.

We usually eat too fast when we're afraid of being late for school or work. To avoid this, you can adjust your schedule by getting up a little earlier so that you can enjoy your breakfast before you leave

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Step 10. Keep track of what you eat

Documenting what you eat is a very rewarding experience, as you will usually have surprises with your eating habits. Try to write down what you eat for meals and snacks in a notebook that you keep with you throughout the day. Also note the portions and calorie intake per serving.

Many free apps allow you to keep track of your daily eating habits. Myfitnesspal and Fatsecret.com are both very popular

Advice

  • Certain teas, especially green teas, have been shown to help your body burn more fat. Tea contains no calories if drunk without sugar or milk. Take caffeinated tea if you want to drink it before bed.
  • Alcohol is a little-known source of calories (alcoholic beverages are often higher in calories than a similar serving of carbohydrate or protein.) Try to reduce your alcohol intake on special occasions. And for every glass of alcohol, drink another glass of water.

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