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HOW TO LOSE WEIGHT AND BELLY FAT WITHOUT EXERCISE?| 6 AWESOME DIETARY TIPS

Are you wondering how to lose weight and belly fat? Do you know that carrying weight around your waist can pose serious health hazards to you? Are you worried about undertaking vigorous exercises just to lose weight? Do you know there are certain smart dietary decisions you can make to gradually reduce your waist circumference and get that perfect hip and heart?

While it is no news that being obese or overweight is a major health risk. Your doctor, nurse or dietitian might not tell you that your waistline is a major health indicator.

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Why?

Most health practitioners stick to what they were taught in medical school when it comes to health measurements. It’s not absolutely their fault. This group of professionals work very hard to keep everybody healthy.

Most practicing health professionals do not have ample time to carry out researches and incorporate emerging trends into their practice. Mostly as it’s usually a risk of their reputation and many are afraid it might not yield results.

Health practitioners usually rely on Body Mass Index [(BMI) which is a measurement of a person’s weight with respect to his or her height, a measurement of 18.5 is considered underweight, 18.5 to 24.9 a healthy weight, 25 to 30 is considered overweight, while 30.0 plus‎ is said to be obese] to quantify health. Depending strictly on BMI could be misleading as people with excess belly fat are at a greater risk even if they look thin on the outside.

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Reducing your waist circumference doesn’t only make you appear more attractive, it can actually improve your general health. While the connection between waist circumference and cardiovascular disease is not well-understood. Partly, because little research is conducted in this area as compared to BMI.

WHAT’S A HEALTHY WAIST CIRCUMFERENCE?

Your waistline is measured between the top of your hip bone and the bottom of your rib cage. A waistline may be bigger or smaller depending on your genetic build up, frame size, and lifestyle habits.

Measuring the circumference of your waist may give valuable information about your abdominal fat. Accumulated fat at your waistline exposes you to a higher risk of obesity-related health conditions.

Which include but not limited to Heart diseases like stroke, High blood pressure, diabetes, cancer, gallbladder, osteoarthritis, Gout, Breathing problems (such as sleep apnoea; when a person stops breathing for a short time during sleep) and asthma.

Researchers found that every 4in (10 cm) increase in waist circumference can increase a man’s chances of developing fatal prostate cancer by 18%[1].

A waist circumference greater than 102 cm (40 in.) in men or greater than 88 cm (35 in.) in women is a threshold for increased metabolic risk, but for other populations a waist circumference >80 cm for women and >94 cm for men may be more appropriate. [2]

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HOW TO LOSE WEIGHT AND BELLY FAT BY REDUCING CALORIE INTAKE?

One well known tactic about how to lose weight and belly fat is the fact that you need to cut down on the calories you take in the form of food. A popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week. [3]

HOW TO MEASURE YOUR MEALS?

Use smaller plates: available evidence supports that the size of plates always influence how much food someone eats. [12]

Use your plates as a measurement guide: divide your plates into sections e.g.

  • Vegetables or salad: Half a plate
  • Protein: Quarter of a plate — includes meat, poultry, fish, eggs, dairy, beans etc.
  • Carbohydrates: Quarter of a plate — such as whole grains and starchy foods
  • fat: Half a tablespoon (7 grams) — including cheese, oils and butter

Use your hand as a measurement guide; a good way to measure the right portion size is by merely using your hands.

Your hands usually correspond to your body size; bigger people who require more food typically have bigger hands.

  • protein foods:  a handful serving for women and two handfuls servings for men — such as meat, fish, poultry, beans etc.
  • Vegetables and salads: A fist-sized portion for women and two fist-sized portions for men
  • carbohydrates: One handful portion for women and two for men — such as whole grains and starchy vegetables.
  • fatty foods: One thumb-sized portion for women and two for men — such as butter, oils and nuts [13]

This is just a raw guide, people have different dietary requirements. A good example is; those who work at a construction site do more physical work and therefore might require more calories.

Note that while you are hoping to lose belly fat and slim down your waist line, starving yourself can be counterproductive. Too little intake of food nutrient can affect the speed at which your body burn fat.

By slowing down your metabolic rate (the total number of calories measured in kilojoules (KJ) that your body needs to perform basic, life-sustaining functions.)[4] Note that, it is common for this decrease in metabolic rate to persist even after you resume your normal eating habits [5] so you don’t have to restrict your calorie intake too much or for too long if you are trying to get that flat tummy.

HOW TO LOSE BELLY FAT BY DRINKING WATER?

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Drinking water doesn’t only help you lose weight and give you a flat tummy; you can use water to leverage your overall health. Adequately drinking water before meals can make you feel fuller, so you’ll eventually eat fewer calories. Not forgetting to mention, drinking clean water may help relieve constipation and reduce belly bloating. [6]

Losing weight and belly fat requires patience and discipline, it never a passive activity, nothing like a shortcut to an emergency flat tummy. Taking into consideration that once you are no longer steadfast with your routine, your body would rapidly gain more weight, and the whole process might be counterproductive.

According to scientific studies, 1–2 litres of water per day is enough to assist with weight loss, especially when consumed before meals. [7]

Drinking 0.5 litres (17 oz) of water may increase the amount of calories burned for at least an hour. Some studies show that this can lead to modest weight loss.[7]

Note that drinking too much water can also be dangerous. Over-hydration can result to water intoxication. This occurs when the amount of salt and other electrolytes in your body become too diluted. Hyponatremia is a medical condition in which sodium (salt) levels become very low.

This is the main concern of over-hydration. If your body electrolytes drop too low quickly, it can be fatal. Even though Death by over-hydration is rare, but it can happen.[8]

HOW TO LOSE WEIGHT AND BELLY FAT WITH GINGER?

Ginger is a plant cultivated for it root, contains compounds called gingerols and shogaols. These compounds stimulate several biological activities in your body when you consume ginger.

Researchers have found that obesity can bring about oxidative stress and inflammation. Oxidative stress is caused by damage from free radicals in the body [9]. Ginger has anti-oxidative properties which help control these free radicals, and its anti-inflammatory properties can counter inflammation.

Even though these things contained in ginger do not as the crow flies address excess belly fat, they do help avoid damage to your heart and blood vessels which are complications of being overweight or as a result of accumulated belly fat.

Other research confirms that ginger could play a direct role in weight loss and reducing belly fat as well [10]. Gingerols promotes certain biological actions in your body; like helping food to digest faster and stimulate the body to speed digested food through the colon.

Keeping blood sugar levels stable is essential to burning belly fat and losing weight. It is also believed that gingerols can stabilize body sugar levels [11].

HOW TO USE GINGER & LEMON TO REDUCE BELLY FAT?

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For rapid results ginger and lemon are combined for weight loss, you’ll be getting an extra boost for keeping your body healthy. Lemon juice may act as an appetite suppressant, in addition to containing high amount of vitamin C.

Squeezing lemon into your ginger tea or ginger drink might help you drink more liquids. This would keep your body hydrated and feeling fuller longer, possibly improving your weight loss efforts. Drink a healthy lemon-and-ginger beverage two or three times a day to maximize the hydration and appetite-suppressing properties of ginger and lemon.

HOW TO LOSE WEIGHT AND BELLY FAT BY EATING PLENTY OF SOLUBLE FIBER?

Diets that are rich in soluble fiber help you to lose belly fat by keeping you full. It is common as Africans to eat till our stomach is fully stretched before we feel satisfied. This sort of habit isn’t a healthy especially for individuals trying to lose weight or lose belly fat. Extra calories consumed are not necessarily needed for physiological purposes.

The body therefore stores these calories which are usually converted into fat cells. Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. By doing this you are less likely to consume excess calories.

AVOID EXCESSIVE INTAKE OF TRANS, SATURATED AND UN SATURATED FATS

Fat is an essential nutrient that the body requires functioning properly as it provide energy, absorb certain vitamins and minerals, help maintain body temperature, and insulate the body’s vital organs.

Excessive consumption of any form of fat could be hazardous to health. Although recent finding states that consuming saturated fat may not be as bad as once thought to be, it still poses a considerable amount of risk to your health.

Saturated fats (such as; cream, cheese, butter, whole milk dairy products, fatty meats which also contain dietary cholesterol, certain vegetable products have high saturated fat content, such as groundnut oil, coconut oil and palm oil) has less nourishing effect on your body compared to unsaturated fat.

This means unsaturated fat (foods containing unsaturated fats include avocado, nuts, olive oils, and some vegetable oils such as canola) may be a better dietary choice, although there are some exceptions.

Trans fat (Doughnuts, cookies (biscuits), crackers, muffins, pies and cakes) are examples of foods that may contain trans-fat. Limit how frequently you eat them.

Reduce commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils (a process in which hydrogen is added to vegetable oil to form a semi-solid product known as partially hydrogenated oil.) These are also present in fried meals.

CAN YOU DRINK ALCOHOL AND STILL LOSE WEIGHT AND BELLY FAT?

Alcohol might not necessarily contain nutrients, yet it has significantly more calories than healthy proteins as an example. Excessive intake of alcohol can absolutely ruin your belly fat reduction efforts.

Likewise, in the place of burning excess fat on your belly, your body is burning the calories from the alcohol so it will take you longer to reduce your belly fat. While minimal intake of alcohol is not totally harmful, you can still meet your belly fat burning goals and enjoy alcohol, be mindful of your choices. Liquid calories still contributes to your daily calorie intake.

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CONCLUSION

It’s pretty much easier to accumulate belly fat than trying to convert your flab into fab. However, since you’ve made up your mind you’ll need to target your abdominal muscles with an exercise routine and not be sloppy about meals.

Getting rid of belly fat and toning up your muscles without exercise is pretty tasking, it takes a longer time and requires strict nutritional adherence. Though, it’s a good place to start your belly fat burning campaign. Usually for rapid results a perfect approach is a combination of both dietary and physical exercise.

How to lose belly fat through flat belly exercises would be considered in our subsequent post. So stay tuned. If you’ve gotten some value, feel free to share the love! And subscribe to our blog for more tips.

Reference

  1. https://www.irishmirror.ie/news/risk-developing-aggressive-prostate-cancer-8098339
  2. https://www.sciencedirect.com/topics/psychology/waist-circumference
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447534/
  4. https://www.ncbi.nlm.nih.gov/pubmed/8876348
  5. https://www.ncbi.nlm.nih.gov/pubmed/19198647
  6. https://www.ncbi.nlm.nih.gov/pubmed/18589036
  7. https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
  8. https://www.healthline.com/health/hyponatremia
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5588240/
  10. https://www.ncbi.nlm.nih.gov/pubmed/29393665
  11. https://www.ncbi.nlm.nih.gov/pubmed/24615565
  12. https://www.ncbi.nlm.nih.gov/pubmed/15761167
  13. https://www.healthline.com/nutrition/portion-control#section10

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