Think you have to spend hours in the gym to get a tight and toned stomach? Well, think again. It is possible to get the abs of your dreams without stepping foot in a gym. By making a few lifestyle and diet changes, you can have an enviable waistline.
Wanna know how to get a slim waist without exercise? Keep reading!
Eat Portion Controlled Meals
When people want to achieve a flat tummy, they often look to fad diets that promote starvation. However, this isn’t necessary. You can have a small waist while not depriving yourself. Here’s how:
Fat loss around your stomach area depends on a calorie deficit. This means you have to burn more calories than you take in. One of the ways you can do this is by reducing your overall daily calories.
While eliminating junk food can quickly help you achieve a calorie deficit, you can still have these foods in moderation. Enjoying small portions of your favorite food will satisfy your craving while keeping you in a calorie deficit.
In fact, research shows that smaller portion sizes could reduce calorie intake by more than 500 calories per day. That adds up to around one pound of weight loss per week.
Drink More Water
By now, you’re probably aware of the benefits of drinking more water. But how exactly can it give you a flat tummy without exercise?
First, water replaces calorie-filled drinks. When you reach for water instead of a soda or juice drink, you’re cutting out at least 140 calories per day. This helps put you in a calorie deficit, which makes it easier to lose belly fat.
Also, water keeps you from overeating. You see, when you’re dehydrated, your brain tricks your body into thinking it’s hungry. This results in you eating when your body doesn’t need food.
Some experts suggest drinking water before meals. Why? Water is a natural appetite suppressant. Drinking water before meals can make you feel fuller faster, which reduces the number of calories you eat.
The Keto diet has become a popular way to get a slim waist without exercise. How does the keto diet work? It puts an emphasis on low carbs and high fats.
Low carbs and high fats force the body into a metabolic state called ketosis. This is when fat turns into ketones in the liver. Simply, when you restrict carbs, your body uses fat as fuel — resulting in belly fat loss.
There are various kinds of keto diets, but the most recommended is the standard ketogenic diet (SKD). This diet consists of 5 percent carbs, 20 percent protein, and 75 percent fat.
The keto diet not only helps reduce body fat but increases overall physical health as well. Research proves that the keto diet can reduce cholesterol, blood sugar, and blood pressure.
Although this diet is considered safe and healthy, it is important to build awareness around filling all nutritional gaps that may be created when following the diet plan. This is where the help of keto supplements such as fiber can help prevent nutritional deficiency.
Lastly, make sure to consult with your doctor before beginning a keto program.
Wondering how to get a slim waist without exercising? Just drink a cup of coffee. Specifically, caffeine can boost your metabolism and increase fat burning.
Coffee also contains other active substances that increase fat loss. One of them being chlorogenic acid, which helps to slow the absorption of carbs. As we learned earlier, the fewer carbs, the more fat loss.
Additionally, the caffeine in coffee helps to stimulate the nervous system and break down fat cells. Caffeine increases the hormone epinephrine. This hormone travels through tour blood to fatty tissues — causing fat cells to disintegrate.
Studies also suggest that coffee increases your resting metabolic rate by 3 to 11 percent. This means you burn more calories at rest.
So, don’t feel guilty about grabbing a second cup of morning coffee — it could give you a trim tummy.
Drink Green Tea
Not a fan of coffee but want a slim waist? Drink green tea instead. Like coffee, the caffeine in green tea help to boost your metabolism and fuel weight loss. But that isn’t the only way it helps reduce belly fat.
Green tea contains compounds called catechins, which help break down fat cells. This substance also boosts the resting metabolic rate.
Not convinced of the power of green tea? One study tested the effectiveness of green tea on weight loss. The results found that drinking four cups of green tea per day lead to increased weight loss and decreased blood pressure.
Get Enough Sleep
Not getting enough quality sleep could really impact your weight. Sleep deprivation reduces the hormone that regulates hunger and appetite. So when you don’t get enough sleep, this triggers feelings of hunger — causing you to overeat.
Sleep deprivation also makes you crave food high in sugar and fat. This is because lack of sleep impairs the brain from making reasonable decisions — resulting in impulsive eating.
A study published in the American Journal of Clinical Nutrition found that when people are sleep deprived, late-night binging increased.
Another study found that not getting enough sleep triggered people to larger portion sizes of high-carb and calorie-dense foods.
Increased hunger and cravings for high-calorie foods make achieving a slim waist impossible. That’s why it’s imperative to get seven to eight hours of sleep per night.
Are you finding it impossible to shed stubborn belly fat around your midsection? It may be because you’re stressed. When you’re stressed, you release a hormone called cortisol.
High levels of cortisol cause your body to hold on to fat. This hormone causes fat storage, primarily in the stomach area. One study found that non-overweight women who experienced significant levels of stress had more abdominal fat.
If you want a slim waist, try to reduce stress. Some practical ways to ease tension is through breathing exercises and meditation. These techniques are proved to reduce stress and decrease the risk of stroke and heart attack.
Salt is the enemy for those wanting a slim waist. Why? Excess salt causes stomach bloating. Consuming salt causes the body to hold on to water weight — thus increasing your midsection.
High salt diets are also linked to more body fat — particularly in your tummy area. Foods loaded with sodium are usually high calorie. And these foods are generally easy to overeat, like potato chips or salted peanuts.
Experts suggest limiting salt to no more than 1,500 to 2,300 mg a day. This will prevent your body from holding onto extra water and keep you from consuming a large number of calories.
Drink Warm Water with Lemon
If you do find that you still can’t put the high sodium foods down, you can always get rid of extra water weight with warm water and lemon. Warm water infused with lemon is said to reduce bloating and excess water weight.
Research shows that compounds in lemon extracts help to reduce weight gain. In the study, mice on a high-calorie diet were given lemon extract. The results showed that the mice that were given lemon gained less weight than the mice that didn’t receive the lemon extract.
Drinking warm water and lemon also aids in digestion. This detox concoction is said to have a mild laxative effect and prevent constipation, which reduces belly bloat.
For best results, drink warm water and lemon first thing in the morning. According to ayurvedic medicine, this jump-starts your digestive system.
You can also learn more on the benefits of lemon and tea by checking out our article on losing weight with lemon, honey and cinnamon here.
Eating slower is another way to achieve a slim waistline. When you eat quickly, you swallow large chunks of food that can be difficult to digest — resulting in a bloated belly.
Also, when you eat too fast, you swallow air that gets trapped in the stomach. Not only does this cause flatulence, but it makes your midsection extend like a balloon.
Take your time and chew your food slowly. It’s recommended that you chew at least 40 times before swallowing. Doing this ensures that your food gets properly digested, and it could increase calories burned through digestion.
Eat Fewer Legumes and Cruciferous Vegetables
Although legumes and nutritious vegetables like cabbage, cauliflower, and brussel sprouts are should be included in every diet, they can cause gas and bloat.
These foods contain a substance called glucosinolates. As this substance breaks down in the intestines, they produce gas.
Also, these foods contain raffinose, which is an enzyme that is difficult for the body to digest. This is when you’re likely to experience flatulence and to bloat.
While you shouldn’t cut out these foods, it’s best to eat them in moderation if you want a flat tummy.
Improve Your Posture
If you spend a lot of time working at your desk or at a computer, chances are you slouch. Having poor posture can give you a bulging belly. Therefore, if you want a slim waistline, don’t slouch.
Correcting your posture takes time, but it’s not impossible. While you’re at your desk or computer, practice and make a habit of relaxing your shoulders and straightening your back.
Want More on How to Get a Slim Waist Without Exercise?
This list on how to get a slim waist without exercise doesn’t end here. More lifestyle changes will help you achieve a tight and flat tummy. Follow our blog for more wellness content like this.
Daniel has a dedicated history and passion for health and wellness. His journey began when he served in the Canadian Forces while pursuing bodybuilding for a hobby. Through several years he learned about what it takes to achieve a healthy lifestyle holistically and now desires to help others get on track.