Burning Stomach Fat for Weight Loss!
How I Burnt Stomach Fat Without Exercising?
If you also struggle to take time, get to the nearest fitness center but still desire to lose weight? — then, these fat loss tips are for you!
You may believe that sweating it out for quite a long time is an ideal approach to shed an abundance of fat around your midriff. However, that is not true!
Yes, the striking reality that I’ve recently discovered is that we can lose stomach fat without exercising or going to the gym!
How!?- Honestly, as long as you learn about your body and keep making the right lifestyle choices, you can have it all, just like I did.
Please Understand
Not many people will tell you this, but please understand — weight loss or weight gain is never about going to a gym.
You can lose weight and gain good lean muscle mass at home.
If you’re just an average human like me, who want to take care of their body by saving some membership money. Yes, you can do it!
Losing stomach fat is not a simple accomplishment. But, that’s not impossible too, look at my different pictures!
Weight Gain Picture (68 kg): 10th March 2021
Weight Loss Picture (61 kg): 14th September 2021
It took me around 5 to 6 months to lose 7–8 approx kg, and that too without any harsh exercise routines and fad diets.
I failed quite a few times, but I kept trying sincerely and considered the importance of daily movement (walking), clean nutrition, and recovery time.
Just like me, you can also lose weight and gain lean muscle mass with some simple lifestyle changes, and that too just by chilling at home with your family.
So, without any further delay, here are the following weight loss tips that I used to burn my paunch fat without any extreme exercise routines.
1: Eat the right amount of calories and maintain portion control.
Good food is addictive, and I’m a foodie. Due to this previously, I could never realize when I ate past my hunger.
Plus, food served on massive plates trick you into accepting that you have less food. When you end up eating more food than what your body needs, as result, you overeat and gain weight.
A . Hence, use small plates for your main course and try to eat 10% less of your hunger satiation.
B. Find your Basic Metabolic Rate and then find the number of daily calories you will eat to follow catabolism.
Catabolism is a metabolic calorie deficit state where you tend to burn fat from already stored body fats.
C. Now, do not start eating less! Eating less has always made me feel like I’m torturing myself. Plus, it’s not at all healthy for your body to starve.
This can lead you to lose muscle instead of fat loss and slow down your metabolism.
What I did was I consulted a certified nutritionist to help me find the right amount of calorie deficit as per my body weight.
D. I would highly recommend — professional consultation. They will guide you with a certain number that will work for you in achieving your body goals.
E. After you know the right calories to eat, start using a kitchen scale or measuring cups every time you eat.
Or on the contrary, use your small plate to measure serving sizes.
Medical health experts recommend eating:
- Green seasonal vegetables, salad, or fruits: Half a plate.
- Lean sources of protein: Quarter of a plate (including meat, poultry, fish, eggs, dairy, tofu, beans). Limit eating red meats and processed meats during weight loss.
- Complex carbs: Quarter of a plate (such as Oats, Millets, or Brown Rice).
- Healthy-fat food sources: Consume nut spreads, butter, and healthy fats in moderation.
2: Take your good night ZZZZ’s and eliminate stress.
When I used to go to the gym every day, I would feel extremely low on energy and fatigued during my workouts.
It was happening because I was training extensively and not giving my body enough rest for recovery.
Well-being specialists recommend an adequate amount of rest for higher metabolism, concentration, and immunity levels.
Lack of sleep may make you munch on a more significant number of calories than you need to.
As per an investigation, sleep curtailment decreased the fraction of weight lost as fat by 55%.
The absence of adequate sleep may upset the hunger-controlling chemicals like leptin and ghrelin.
Having consistent hormonal variations can expand your appetite and yearnings for undesirable food, prompting more fat admission into your system.
This medical research also claims that an ongoing lack of sleep may increase the danger of lifestyle diseases like type 2 diabetes, stress, depression, and insomnia.
So, what is the ideal number? There is no evidence-based research showing a perfect number for sleep duration because sleep duration depends on many factors, like your daily activity level.
Thus, the optimal amount of sleep should be subjective for every person.
A. I tracked my sleeping hours with my “Smart Band” to find my optimal sleep number.
I observed, I was mostly distracted and disturbed during sleeping hours. Later I realized that I had this habit of using my phone before going to bed, so I was not sleeping deeply enough.
I used to feel stressed and unable to concentrate on my work. All because I was sleeping for only 5 to 6 hours during the night.
B. So, I decided to switch off my phone before I slept.
Now, I sleep undisturbed for 7 to 8 hours daily. Plus, I feel mentally refreshed, calm, and ready for the next morning. This is how I found my way to optimal sleep numbers.
3: Eliminate artificial sugar from your diet.
Added artificial and processed sugar might be the single most terrible thing in any eating routine today.
Liquids don’t influence your appetite, even when they are high in calories. Therefore, it’s not challenging to devour an overabundance of calories from a single serving of sweet-processed artificial beverage.
A. Also, I made a mistake for some time, as I tried to supplant artificial soft drinks with organic homemade fresh fruit juices because it seems healthy.
But, no, it’s not!
B. Homemade fruit juices are also blended and processed. Thus, they also lack good dietary fibres and what you end up drinking is fructose (simple sugar).
C. So, guys….Off Sugar Means, Get Off Sugar!
D. For healthy liquid refreshments, I started incorporating Warm Water, Lemon Water, Coconut Water, Green Vegetable Juice, and Herbal Tea.
These kept me hydrated throughout the day and also helped me in increasing my natural metabolism.
4: Get your liquids regularly.
My health expert recommended drinking 1 litre of water prior 30-minutes before my meals. But I was not able to relate; how did actually this would help me in weight loss?
And here’s what I found-
A. Regular water consumption expands the number of calories you burn in a day, known as resting energy use.
In a medical rodent study, there is considerable evidence that increased water intake, i.e., increased hydration, leads to loss of body weight.
One investigation in grown-ups found that drinking a large portion of a litre (17 ounces) of water around 30 minutes before eating any meal diminished yearning and decreased extra calorie admission.
B. Now, I know. Drinking water before meals helps in suppressing my appetite and stops me from overeating.
C . But, if you’re just like me who battles with drinking tasteless loads of water, Then try making some infused water with fresh mint leaves, lemon slices, or orange zest.
D. Also, add fresh fruits chunks (like watermelon, cucumber, and strawberries) to make it more refreshing, invigorating, and loaded with taste.
Now the inquiry emerges, how much water does an average human should drink in a day to burn calories throughout the day?
Numerous wellbeing specialists suggest “Drink at least eight glasses of water a day.” Well, rigorous proof for this counsel appears to be still lacking.
Instead, NCBI’s recommended total daily fluid intake for men is 3,000 ml and for women is 2,200 ml.
5: Try intermittent fasting.
The fasting methodology that has gotten popular in the past few years is called Intermittent Fasting (IF).
Investigations have shown that IF can assist you with shedding pounds and your belly fat by improving your metabolic health.
Whereas NCCIH also comprehends fasting as a weight reduction mediation because it not only will you lose weight, but it helps you detox your body from deep within and allows you to flush out all the toxic hormonal imbalances out of your body.
A. There are multiple fasting windows you can try in a day like:
- 12:12 (eating for 12 hours and fasting for 12 hours)
- 16:8 (eating for 8 hours and fasting for 16 hours)
- 5:2 Days Fasting (eat 5 days like normally you do and fast for 2 days by restricting your calorie intake to 500–600 calories only)
- Alternate-Day Fasting (one day eat normally you would do and the alternate day restrict your calorie intake to 500–600 calories only)
B. I followed a 16:8 fasting window because I never wanted to lose my muscle mass by restricting it to only 600 calories in a day.
I choose a fasting window based on my body goals and mental health, and you can choose whatever works for you the best.
C. Most of the time, I’m asleep during my fasting window. Therefore I never feel like I’m starving. Here is my intermittent fasting diet chart:
- Every day at noon, I break my fast with either fresh ash gourd juice, green vegetable smoothie, and some soaked almonds.
- At 12:30 pm, I eat my first meal — 2 Indian roti, with 1 bowl of lentil curry and 4 whole hard-boiled eggs.
- At 2:30 pm, I eat my first snack — Any seasonal local fruit.
- At 5:30 pm, I eat my second snack — a warm cup of herbal green tea with a roasted handful of fox nuts and peanuts (make sure they are organic and unsalted).
- At 7:30 pm, I eat my last meal of the day — 1 cup cooked brown rice, vegetable salad with 150 grams of cooked chicken breast/tofu.
- At 8:00 pm, I close my fast with a warm cup of chamomile tea. It helps in good sleep and reduces my late-night cravings.
- After 8:00 pm till 12 noon the next day, I have a fasting window for16 hours.
D. You can stay hydrated by drinking plenty of plain water or coconut water during your fasting window.
E. Make sure you do not eat anything that contains calories during the fasting window.
Drinking black coffee, milk, or alcohol is not allowed in a fasting window because it has calories, which will break your fast.
Understand the idea behind fasting. Let your digestive system relax for few hours. It’s like giving your digestion a halt for few hours.
Points to consider
- Be patient & be consistent.
- Give up on booze and smoking.
- Increase your metabolism naturally.
- Add multi-vitamins and omega -3 fatty acids to your diet.
- Low-intensity moving around will help you lose weight faster. So, must do Brisk Walking for 60 minutes every day (this helped me the most).
- Eat more Hight Fiber Fruits and Veggies like — Cucumber, Spinach, Watermelon, Musk Melon, Berries, Etc.
- Eat Only Lean Sources of Protein like — Tofu, Low-Fat Cottage Cheese, Chicken, Plain Greek Yogurt, White Fillet Fish, Beans, Lentils, etc.
Note: I followed all of these, for faster and sustainable results.
Warnings
- Do not eat processed, packed, canned, or bottled foods while losing belly fat.
- There will be days when you will not feel like being consistent anymore. It’s normal.
- Cheating once in a while is fine, don’t feel guilty about it. Start again from where you left.
- Please do not consume any fat-burning pills or medications for faster results. Trust me; they never work in the long run.
The Takeaway
I never said it was easy for me, it was never easy, and I struggle even today to keep up with my fitness.
But after a few months of consistency, my body gave me positive feedback.
I started feeling high on energy, mental vibration, and enthusiasm.
Weight loss comes with consistent actions, it will be difficult at the start, but your results will be worth it!
So, take action today and get that toned belly!
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