If you want to lose tummy fat without making dietary changes, there are a couple of things you can do. Daily exercise and strength training will promote calorie burning, resulting in tummy fat loss. Decreasing this type of fat has many healthy benefits, such as reduced risk for diabetes, high blood pressure and colorectal cancer.
Burn calories through cardiovascular activity. If you want to lose one pound of fat each week, you need to burn 500 daily calories. Activities that burn 500 or more calories during a session, for a 155 pound person, include playing basketball, running, rollerblading and jumping rope, according to Harvard Health. High-intensity interval training or HIIT, can reduce subcutaneous abdominal fat even though it involves very little exercise compared to other methods. You work at a higher intensity for shorter periods of time; sometimes as short as 10 seconds. Watch your form during your workouts to expend energy efficiently and to reduce the risk of injury.
Tighten your stomach with pelvic tilts. Lie down with your back flat on an exercise mat and your knees bent. Slowly lift your buttocks off the floor, contracting your stomach muscles. Hold this exercise for 10 seconds and lift back to your starting position. Complete 10 repetitions and work up to 20 repetitions as your stomach gets stronger.
Sit on the edge of a firm chair to prepare to do abdominal holds to strengthen your midsection. Put your feet flat on the floor, and tighten your abdominal. Slowly lift your feet toward your midsection, about two to four inches off the floor, and hold for five to 10 seconds. Continue to repeat the movement for about 60 seconds.
Flatten the side of your abdominal muscles with a squat and thrust movement. Get into a squat position, with your feet about hip-width apart. Slowly twist your body to the right, contracting the muscles the entire time, and return to starting position. Complete eight to 12 repetitions on each side.