How to Reduce Belly Fat without Exercise

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It’s time to face the facts on losing weight without exercise. The truth is, it’s actually a lot easier than you might think, but it’s not without its problems. Indeed, one of the biggest issues that people will face when it comes to limiting their stomach fat without exercise, is that they increase their chances of becoming “skinny fat”.

By the end of this article, our aim is to let you know how to reduce belly fat without exercise, but also to inform you that if you want to lose weight without exercising, you’re probably going to risk a good body composition at the same time. After all, body composition is far more important than the numbers on the scales.

How to Reduce Belly Fat – Exercise Free

Let’s start by looking at how you think losing weight without exercise really works. Usually, most people assume that it’s all about low-carb dieting, eating clean, and banishing sugar from their diet, while overdosing on handfuls of fat-burner pills. However, the truth is that none of these are more important than simply creating a calorie deficit.

A calorie deficit is all about eating fewer calories than you burn, and the overarching mechanism in play is “energy balance”, the relationship that exists between the amount of energy that you consume, and the amount of energy you burn. The unit of measurement that we use when discussing energy balances is “calorie”, which is how much energy you need to heat a kilogram of water by one degree.

Energy balance is one of the most crucial things your online personal trainer can tell you about, as it informs you exactly how many calories you should be eating, and how much you need to do to achieve meaningful weight gain or weight loss.

Without question, a century of metabolic research has shown that energy balance is the primary mechanism for regulating body weight. That doesn’t mean that losing weight is all about counting calories, but it does mean that you need to understand the relationship that exists between weight loss, weight gain, and calorie expenditure.

So How Can You Burn Calories without Exercise?

The chances are that when you think about burning calories, you think of working out – but that’s not the only option available to you. In fact, the human body burns calories non-stop, regardless of whether you’re sitting down or lifting weights.

This is because of something known as the “basal metabolic rate” or “BMR”, and it’s the minimum number of calories you can burn each day, and the minimum amount of energy required to stay alive. When you factor in the additional energy you burn throughout any physical activity, you get a number that’s identified as your “Total Daily Energy Expenditure”. Once you know your TDEE, the only thing you need to do to lose weight is eat fewer calories each day than you expend.

For instance, if you find out that you burn about 2,200 calories a day, and you eat about 75% of that amount (or 1,650 calories), then you’ll lose about a pound a week – regardless of exercise. This is because you’ve created a calorie deficit that forces your body to tap into your fat resources for energy.

The Issue of Losing Weight without Exercising

The weight that you’re going to lose when you’re shedding pounds without exercise isn’t just going to come from fat. In other words, you’re not learning how to reduce belly fat without exercise, you’re just learning how to reduce weight. Some of that weight is going to come from your muscle too, and the more muscle you lose, the weaker your immune system becomes, and the slower your metabolism works. That’s why the goal shouldn’t be to “lose weight”, but to “lose fat”.

Not just any form of workout will be useful either – resistance workouts, for instance, are more effective, meaning that you should be focusing on weightlifting over cardio. When you combine weightlifting with the right dieting, then you’ll gain strength and muscle, while losing fat at the same time, to give you the perfect body composition.

Losing Weight without Exercise

The truth is that it’s easy to lose weight without exercise – what’s hard is figuring out how to lose fat, and not muscle. After all, you want to get rid of that extra blubber around your midsection, but you don’t want to get rid of the muscle that could help you to lose fat in the long-run.

Improving body composition is important, and even doing the bare minimum of exercise can help you to preserve the muscle you want to maintain while dieting. Simply lifting a few weights in a couple of intense workout sessions enough could be enough to do the trick.

Marc Dressen
Personal Trainer London

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Photo by Scott Webb on Unsplash