It could be you lack time or find workouts boring; whichever the case, there are ways for you to lose belly fat without hitting the gym.
From getting quality sleep to turning the heat off, here are 10 lazy ways that will help you lose that stubborn belly fat.
1. Keep moving.
Even the smallest movements in your body are enough to burn belly fat. For instance, fidgeting is the small movements you make when you’re restless—shaking your legs or tapping your feet. During these times, you burn more calories than when seated still, as this study confirms.
2. Drink ice cold water.
Every time you drink ice-cold water, your body warms up the water to your body temperature. In the process, more calories get burned. Water generally suppresses appetite. This lowers caloric intake, which reduces belly fat.
3. Get more sleep.
Getting quality sleep is probably the simplest way to lose belly fat. A study has proven it to reduce food intake, especially after dinner. It also notes that being sleep deprived will attempt you to eat more due to the rise of the hormone Ghrelin.
4. Drink green tea.
Your body is constantly burning calories when you’re seated or sleeping. As such, it’s important to take drinks or foods that boost metabolism. Green tea is a powerful beverage that contains antioxidants that increase metabolic rates. Increased metabolism enables you to lose fat belly fast.
Related Post: Reveal our fat burning drinks that are essential for weight loss.
5. Do intermittent fasting.
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. A study published in 2011 shows that intermittent fasting reduces body fat from 4% to 8% and reduces fat mass by up to 16%.
How do you start intermittent fasting?
Before you begin intermittent fasting, you should think out a meal plan. A preplanned meal plan allows you to control caloric and carbs intake. Still ensure that your diet plan is well balanced, high in fiber and proteins.
There are four common intermittent fasting ways to get you started. But since people are different, you can first try each and determine which best suits you:
- Leangains/16:8 method. Where you fast for 16 hours and then eat what you want for the other 8 hours, such as 9 a.m. to 5 p.m. or 1 p.m. to 9 p.m.
- 5:2 Method. In this regimen, you fast on two non-consecutive days and then eat normally on the remaining days.
- Alternate Day Fasting. Here you limit your intake to 500 or 600 calories a day and normally eat the next day.
- Eat Stop Eat. This involves not eating anything for 24 hours. This type of fasting can make you quite hungry and is not recommended for beginners who may not be able to put up with it.
6. Eat spicy foods more often.
Spicy foods increase body heat. This, in turn, boosts metabolism, which enables you to lose fat belly. Spices like cayenne pepper have been proven to lower caloric intake and also reduce appetite.
7. Drink apple cider vinegar.
Apple cider vinegar makes you feel full for longer, which lowers your intake of calories. Reduced caloric intake will result in reduced belly fat.
8. Swap rice and pasta for veggies.
Rice and pasta are both high in carbs, more so the reprocessed ones. If over consumed, they may lead to weight gain, which will hinder your shedding-off belly fat goal.
Switching rice and pasta with vegetables will promote weight loss as the latter are low in calories and high in fiber. The fiber in them aids in digestion and also keeps you full for a longer time
9. Turn the heating off.
It may seem bizarre, but a warm cozy environment could be the reason for increased body fat. The is because when you’re cold, your body works harder to keep you warm. Your body burns more calories in the process.
A study has linked cool temperatures with increased brown fat, which is essential for generating body heat. It also noted an increase in brown fat when participants slept in a room set to 66°F compared to when they slept in a 75°F and 81°F room.
10. Eat more protein and high fiber foods
Protein and fiber are low in calories. They also make you feel full reducing your hunger ratings. Proteins also increase the production of body heat which ensures the burning of more calories. When you include these foods in your diet plan, there’s no doubt you’ll lose belly fat in no time.
Bottom Line
It doesn’t matter what method you use to lose belly fat— whether fidgeting, sleeping it off, or drinking green tea. At the end of the day, it’s how many calories you burn against how many you’re consuming.