HOW TO LOSE WEIGHT WITHOUT EXERCISE?

HOW TO LOSE WEIGHT WITHOUT EXERCISE?

 

Okay, a lot of people think that they need to do like a ton of ab and core exercises to lose belly fat but that's not actually true you can lose belly fat without any exercise.

 

 

In fact, a 2011 randomized control study found that ab exercises make you stronger but it actually has little to no impact on belly fat so today I'm going to be sharing with you five really easy tips to help you lose belly fat without exercise.

 

1.    Enough Sleep

 

The first tip is to go to bed earlier not getting enough sleep and getting low-quality sleep increases our stress hormone cortisol the very next day and increases our hunger hormone ghrelin the next day as well and higher levels of that stress hormone cortisol are directly linked to weight gain around the belly getting to bed just a little bit earlier and helped you naturally lower those cortisol levels make you feel a lot better and help with addressing specifically Weight Gainer on the belly now a good general rule of thumb is to aim for about eight hours of sleep each person's needs might be a little bit more different some need less some need more but on top that if you really want to maximize your results and feel a lot more energy guys the next day I also recommend shutting off all technology TV foam laptop about 30 to 60 minutes before bed this dramatically helps to raise our sleep hormone melatonin and promote deep high-quality sleep.

 

2.    Monk Fruit and Stevia 

The second really easy tip is to swap out added sugar for Monk fruit or Stevia or just skip that sugar. Altogether now I know for some people skipping sugar altogether might not be feasible at the beginning which is why having these natural zero sugar Alternatives like monk fruit and Stevia is a really great first step because constantly having these added sugars can lead to insulin resistance insulin is our storing hormone and when we have insulin resistance it is directly tied to weight gain around the belly so just by making this one swap you can still get some of that sweet flavour without the actually added sugar. 

I also have a really easy two-step system to aromatically reduce sugar Cravings.

 

3.    Eat Your Protein

                              

The third really easy tip is to eat your protein first I mean like literally whatever the protein is on your plate eat that before you eat anything else and this is probably the easiest thing you could do right now because a few things happen when you eat your protein first your satiety hormones go up which tell your brain that you're full and you're satisfied which then reduces hunger and reduces sugar craving no one ever believes me on this until they experience it themselves and they're like wow mind-blowing but eating your protein first also helps to stabilize blood sugar levels so you don't get as big of a spike in insulin from the rest of the foods in your meal when you eat that protein first and as a side note some Studies have found that fish oil might be beneficial as well for reducing waist circumference or belly fat so eating your protein first and occasionally throwing in some salmon or tuna could also be really helpful.

 

4.    Swap Those High Glycemic Starches

 

Fourth tip is to swap those high glycemic starches for lower glycemic options if you do have increased belly fat chances are that you likely have some degree of insulin resistance so eating foods that are really insulin spiking like high glycemic starches can make it nearly impossible to tap into  fat burning especially around the belly now it's not to say that you can't ever have these higher glycemic starches but while the body is focusing on naturally bringing insulin levels down. 

                            

One of the easiest ways to support that is by swapping out those high glycemic starches for low glycemic options now if something scores 20 or above on the glycemic load index it's considered higher glycemic so these include things like white rice brown rice baked Russet potato pancakes and pasta this isn't a complete list but just some common examples now some easy low glycemic swaps for each of those would be roasted butternut squash cauliflower rice or zucchini noodles spaghetti squash or making protein pancakes which I actually do have a recipe for and you can find up.

 

5.  Intermittent Fasting

 

The fifth tip you can do to help reduce belly fat is to start intermittent fasting in fact one of the main study perks of intermittent fasting is it helps reduce insulin resistance which therefore can help to Aid in belly fat loss on top of that when you break your fast a little bit earlier in the day so for example if you have an eating window with intermittent fasting from 10 AM to 6 PM it's been bound to help balance cortisol levels which as we already know is really important for addressing belly fat loss and you don't need to be fasting for like 20 22 hours a day even 12 to 16 hours a day can really make a lot of progress but what you eat when you break your fast with intermittent fasting really matters especially from a belly fat law school perspective.

If you use intermittent fasting then you break your fast with those high glycemic foods then it can just completely reverse a lot of the progress you just made with your intermittent fast on the flip side when you pair intermittent fasting with foods that are less insulin spiking and designed to actually help with those same goals as the intermittent fast it can not only help you achieve your goals but help you get there faster than just intermittent fasting alone like Ron who lost 70 pounds in six months by combining intermittent fasting with these types of eating strategies or Jeanette who is also able to achieve her  weight loss goals with intermittent fasting and this eating strategy in her 50s in fact I highly recommend you.