Excess stomach fat is particularly harmful in comparison with excess fat in other parts of your body. If you’ve been noticing extra “fluff” around your midsection, you may be at increased risk of health problems such as diabetes and heart disease. Fortunately, you may be able to reduce your gut by changing some of your unhealthy habits, even if you avoid exercise at all costs.
Plant-Based Diet
Fill your plate with fruits, vegetables and whole grains. A diet rich in plant-based foods will help you lose belly fat because the dietary fiber will fill your stomach without causing you to eat more calories than you can burn. Many fruits, vegetables and whole grains contain other nutrients that help you lose stomach fat. Berries contain plant chemicals called “anthocyanins,” which are thought to help burn abdominal fat; whole grains contain chromium and magnesium, which help combat weight gain hormones; and monounsaturated fats in foods.
Frequent Meals
You may be able to lose fat and add more lean muscle if you spread smaller meals throughout the day. Eating nutritious foods every two or three hours throughout the day will prevent you from consuming more than you’re burning.
Cutting Vices
Limit your intake of alcohol to two or three drinks per week. Drinking too much alcohol can cause your body to burn off 36 percent less fat, lead your body to store more fat from food, and inhibit hormones that help your body burn fat and create muscle. Another vice that contributes to belly fat is smoking. With each extra cigarette you smoke, you are at increased risk of storing abdominal fat as opposed to thigh or hip fat.
De-Stressing
You may be more likely to have excess belly fat if you are more vulnerable to the physical effects of stress. Stress causes your body to release a hormone called cortisol, which leads to build-up of the fat that surrounds organs in your abdominal cavity. As a result, meditating, picking up a soothing hobby such as painting or taking a bubble bath with relaxing music each night might help you banish some stomach fat.