Do you have belly fat and asking yourself how to get rid of belly fat fast without exercise? It is not new that too much belly is the most dangerous form of obesity.
It was found that the chemical processes in the blood of some obese patients were completely normal, while in some moderately obese they noticed serious irregularities that made them more susceptible to heart disease and diabetes. Most had excess fat over the waist and almost all of them were men.
Women are also obese and with belly that is not very attractive and healthy neither. Find out how you can reduce belly fat with simple diet plan. This time you won’t need exercise to reach your goal.
Fat Belly and Dangerous Chemical Processes
Having a big belly is a sign that the chemical processes in your body are not working well. Your swollen abdomen secretes next substances in your heart, liver, and other vital organs:
- Free fatty acids; they are excreted directly in the liver. Because they reduce insulin secretion, you may get diabetes after some time
- Cortisone; large amounts of this hormone are associated with diabetes and heart disease
- Plasminogen activator inhibitors (PAI-1); this blood clot increases the risk of heart attack or stroke
- CRP; this protein binds blood vessels, which become more sensitive to the clogging of the arteries
Because of these substances that crawl through the body, a man with a big tummy can find himself in serious trouble.
In a study involving 137 men of all ages and sizes, seven different measurements revealed the likelihood of a person suffering from one of cardiovascular diseases.
And what was the most common cause? No, it was not heredity or blood cholesterol level, but the amount of abdominal fat.
By the way, heart disease and diabetes are not the only ones that can ruin your health. If all the diseases associated with abdominal obesity were listed, we would stop at number 39.
How To Get Rid Of Belly Fat Fast Without Exercise?
We decided to reveal you a belly fat program with a clear goal. We didn’t search for new miraculous eating tricks or theories that would reduce belly fat in a very short time.
We have put together a simple, spontaneous and effective plan that will give the abdominal fat a death stroke.
You will effectively tackle the abdominal fat with this diet, and you may even be able to eat the usual food while performing the program.
Our Nutrition Plan for reducing Belly Fat
How to get rid of belly fat fast without exercise? Usually, diets don’t work out for two reasons. They could be too restrictive about the type of food that you can enjoy, or you have a feeling that you have not put anything in your mouth. This way, you have a mouth full of chocolate or fast food before you even notice.
You won’t encounter such problems with our nutrition program for losing belly fat. The program is based on three starting points:
If you want to reduce the volume of your abdomen, your diet must contain enough protein. In our diet, this should be 25 percent of all consumed calories. Why? Because protein gives a sense of satiety and helps in the development of muscles (this accelerates metabolism and thus helps to lose weight).
In addition, diets with a high proportion of proteins proved to be the most effective, if we want to lose abdominal fat.
This fact was proven in Denmark in 1999 in a survey that included 66 people. Half of participants were eating a menu with 12 percent protein, while the other group consumed 25 percent of the protein.
Those who consumed fewer proteins lost 10 pounds on average, which is a relatively good result. The other half lost 20 pounds on average, and twice as much abdominal fat as those who consumed fewer proteins.
Ok, this is what you will have to do. Consume enough fat, about 30 percent. This macronutrient gives a sense of satiety between the meals, and thus reducing appetite. They are also a source of fatty acids that are essential for health. Above all, they give the impression that we eat real food.
If you take enough protein and fat, you won’t wish for high-calorie snacks. You won’t be eating the chips and thus exceed the daily calorie dose because you will feel fed.
The remaining 45 percent will be taken with carbohydrates. This is more than enough to satisfy the variety of tastes and the body also has a ‘quick’ and ‘slow’ fuel supply for the energy. The meals described below are only indicative, you can customize them according to your taste and so you won’t have the feeling that you are eating the same food every day.
If you stick to the prescribed quantities, you will consume between 2400 and 2800 calories a day (don’t be too strict). For example, if you exceed the quota during lunch, you can still correct the total calorie intake with dinner.
Whole grain cereals or oatmeal (1 1/4 cup);
Fat-free milk (2 cups);
Almonds or other nuts (4 teaspoons),
Raisins (2 teaspoons)
Total: 591 calories, 29 grams of protein, 78 g of carbohydrates, 18 g of fat.
Sandwich with whole-grain bread (2 slices),
Ham or tuna from a can (140 g),
Cheese with less fat (1 slice),
Tomatoes (2 slices),
Mayonnaise (1 teaspoon),
Orange juice (1 cup)
Total: 666 calories, 41 g of protein, 71 g of carbohydrates, 25 g of fat
Meat (pork, chicken or turkey breast, lean beef, seafood) (140 g);
Salad (cup), salad dressing (2 teaspoons),
Dark green vegetables (1 cup);
Starch (bread, potatoes, pasta, rice) (1 slice or 1 cup);
Fruits (3/4 cups)
Total: 615 calories, 29 g of protein, 67 g of carbohydrates, 19 g of fat
You can divide a snack into two snacks, if you want.
Whole-grain bread (2 slices);
Peanut butter (2 teaspoons);
Fat-free milk (2 cups);
Apple (1 medium)
Total: 629 calories, 31 g of protein, 83 g of carbohydrates, 20 g of fat
Balanced Nutrition is the Key!
We should stress out that healthy and balanced nutrition is a first key for a flat belly. We are sure that you know which food is healthy and which not. Try to stick with out nutrition plan and you will see your belly changing.
How to get rid of belly fat fast without exercise? With spices! Include spices in this nutrition plan and you will accelerate melting of the belly fat. Also don’t forget on the water.
Drink a lot of pure water and stop drinking sodas once and for all. There are many calories in drinks that you don’t even think of, so be careful not to drink these calories.
For the end we tell you a recipe for a flat tummy. Drink 2 dcl of water with cayenne pepper and apple cider vinegar every single morning. This is a healthy non-caloric drink that will help you melt the body fat (not just belly fat) and prevent bloating after a meal.
Now go and get a flat and attractive belly that you will be proud of! Don’t forget: anyone can do it!