Are you frustrated with your belly fat and wondering if it will ever go away?
Sadly, unwanted belly fat is more than an aesthetic problem. Research has linked it to deadly conditions such as diabetes, cardiovascular disease, and cancer as well as various metabolic disturbances.
If your goal is to lose fat around your belly, then it is not going to happen overnight. And doing strenuous cardio for hours will not do the magic.
You must lower your body fat percentage to lose belly fat. You can easily do this through a proper diet and regular exercise.
Is Cardio the Best Exercise for Losing Belly Fat?
Many people believe that cardio is the fastest and most efficient way to lose belly fat. Therefore, they engage in numerous cardio exercises like cycling, running or swimming.
Unfortunately, cardio isn’t as efficient as many believe. Yes, it plays a significant role in promoting cardiovascular health.
However, cardio may lead to muscle loss, especially when maintaining a calorie deficit, according to research. Muscle loss consequently slows down your metabolism.
In short, cardio is not the key to losing belly fat. Here are the 12 excellent ways to lose belly fat without cardio.
How to Lose Belly Fat without Cardio
1. Do HIIT
HIIT (high-intensity interval training) can reduce the fat in your midsection at a mind-blowing rate.
If you’re not familiar with HIIT, it involves doing a set of exercises (mostly full body exercises) with little or no rest between the sets.
You can perform HIIT workouts with or without weights. If you usually work out at home, start doing HIIT workouts like the ones in the fat blaster sequence.
2. Increase Your Level of Activity
The side effects of sitting too long are truly shocking as it can increase the possibility of lower back pain.
Additionally, the New York Department of Health says that less active or less fit people are prone to developing high blood pressure, obesity, and cardiovascular disease.
Luckily, staying active all day can reduce these health risks and melt away belly fat.
Take the stairs instead of the elevator or go for a walk during your lunch break. Get up from your seat and walk around for a few minutes every hour.
3. Create a Calorie Deficit to Lose Fat
You need to get a rough estimate of the number of calories you need to maintain your current weight (go here to get your estimate). Then reduce your daily intake by at least 500 calories.
Pay close attention to how your body reacts after reducing your calorie intake. If you’re not losing weight, you may be consuming hidden calories from snacks and calorie-containing beverages.
You can avoid this insidious mistake by getting most of your calories from unprocessed foods and accounting for the calories in your snacks.
4. Manage Your Insulin Levels
Insulin can be your best friend or your worst enemies. When managed properly, it can help you lose belly fat effortlessly. On the other hand, your waistline may expand if have unbalanced insulin.
Luckily, managing your insulin is amazingly easy. First, increase your intake of foods with low GI (glycemic index).
Secondly, focus on strength training because it has been shown to improve insulin sensitivity.
Low GI foods include non-starchy veggies, sweet potatoes, most fruits, oatmeal, and so on. Simple and processed carbs have a high GI.
5. Increase Muscle Mass
Build muscle is essential if you want to lose belly fat rapidly. As I mentioned earlier, gaining muscle mass boosts metabolism, this accelerates fat loss in return.
You gain muscle mass through strength training. You can either lift weights or do bodyweight exercises.
Whichever type of training you choose, make sure you focus on compound movements. These are exercises that activate different muscle groups at the same time such as squats and burpees.
6. Track Your Calorie Intake
Tracking your calorie intake may feel annoying but it’s necessary when you don’t have a rough estimate of the number of calories you consume in a day.
It will help you identify any hidden calories you may be consuming.
The good news is you only need to do this for a few days. You can stop tracking once you get a rough estimate of your daily intake.
It’s also important to avoid eating a wide variety of foods because that makes it virtually impossible to estimate your calorie intake.
7. Eat Foods Rich in Micronutrients Everyday
Cutting calories indiscriminately will make your metabolism respond by slowing down to save energy. But you can triumph this by eating more micronutrient-rich foods.
Eat lots of food rich in trace minerals, vitamins, enzymes, phytonutrients, minerals, etc.
These nutrients way improve your thyroid function, leptin sensitivity, and detoxify your body.
You will be able to eat fewer calories while taking in far more nutrition.
Several studies link stress to obesity. In fact, research shows that stress can increase belly fat.
Stress raises levels of the hormone cortisol, which promotes weight gain in several ways:
- Cortisol can breakdown lean muscle and use it for energy
- Cortisol may increase belly fat storage
- Cortisol may interfere with fat-burning hormones
But you can de-stress your life by engaging in the following:
- Restorative Yoga
- Leisure walking
- Tai Chi
And finally, learn to laugh more.
9. Drink Fewer Protein Shakes
The only time you should take a small protein shake is right after a workout session.
If the majority of physique competitors give up shakes when preparing for shows, then there is a lesson to learn. Don’t slug down three or four a day.
10. Get Enough Protein
You should consume enough protein every day if you want to avoid overeating.
Protein is also essential for muscle growth and boosting metabolism. You need approximately 0.8-1.8 gram per pound of your body weight.
This estimate, however, depends on how active you are. The more active you are, the more protein you need.
11. Take supplements
Calcium and B-complex supplements may help regulate your estrogen levels. These supplements eliminate excess estrogen, thus assuring you of a slim midsection.
12. Stay properly hydrated
Drink at least eight glasses of water per day. Staying hydrated can help you lose belly fat by boosting your metabolism and preventing overeating.
Drink water before every meal and at least ten to fifteen minutes after lunch or dinner. As you can see, losing belly fat is incredibly easy when you know what to do. All you need is to commit to doing these things, and soon your belly will be flat and tight.
You may even be surprised how easy it is to gain muscle mass. You can gain lean muscle at home while exercising for less than 15 minutes if you do these unique exercises.