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Sitting Exercises for the Waistline What's the Most Successful Way to Get Rid of Belly Fat? Is It Possible to Lose Belly Fat Without Exercising?
 
Carrying around extra weight, especially when it pads your middle, poses health risks. Deep abdominal fat, known as visceral fat, increases your risk of heart disease, diabetes, metabolic syndrome and certain types of cancer. If something prevents you from getting regular exercise, making changes to your diet and lifestyle can help you get rid of the spare tire. While you can lose belly fat without exercise, adding activity certainly helps, particularly in the case of visceral fat.

Limit Calories

To lose belly fat you need to lose weight, which means you need to limit your calorie intake. You can lose up to 1 pound a week by reducing your daily calorie intake by 500 calories. Keep an online food diary to help you track your current caloric intake and see where you can cut back. Using smaller plates can help with portion control, and replacing sugary drinks with water or calorie-free beverages helps save calories.


When it comes to losing belly fat, what you eat matters just as much as how much you eat. Your diet should include a healthy mix of foods from all of the food groups. For calorie control, fill half of your plate with fruits and vegetables at each meal. You should also include more whole grains, such as whole-wheat pasta, brown rice or quinoa, for the added fiber and nutrients. Protein choices should be lean or low in fat -- poultry, seafood, sirloin, beans, tofu and low-fat dairy products -- to limit intake of saturated fat, which may increase belly fat.


Getting enough calcium in your diet can also help banish your belly bulge. A 2004 study published in "Obesity Research" investigated the effects of calcium supplementation, either with a high-calcium diet or a high-dairy diet, on weight loss in a group of obese individuals following a low-calorie diet. The study found that the groups supplemented with calcium lost more weight and a greater percentage of abdominal fat than the control group that followed a low-calorie diet alone. Additionally, the group following the high-dairy diet, getting 1,200 to 1,300 milligrams of calcium primarily from dairy foods, lost the most weight and fat.


Too much stress and hostility may increase abdominal fat, according to the Harvard Medical School. Managing your stress level while watching your diet can help you trim your belly if you cannot exercise. You can limit stress by paring down your to-do list, avoiding people and subjects that stress you out, and expressing your feelings instead of keeping them bottled up inside. It also helps if you can find some personal time to relax and do things you enjoy, such as reading, talking to a good friend or getting a massage.


You can lose belly fat without exercising, but getting even a little activity can help. Try to get at least 30 minutes of moderate-intensity exercise -- such as a brisk walk -- most days of the week to lose visceral fat. If you have a hard time fitting exercise into your day, you can make changes to your everyday habits to increase activity. For example, you can park at the far end of the parking lot, take the stairs or make an effort to spend more time standing than sitting when you're doing things like talking on the phone.





