Losing belly fat without exercise requires sticking to a strict, low calorie diet. Shedding fat requires maintaining a caloric deficit by taking in fewer calories than you burn. A deficit can be achieved by gradually reducing the calories you ingest each day. To lose one pound of fat per week requires maintaining a caloric deficit of 3500 calories over a seven-day span, meaning you should eat 500 fewer calories than you expend each day. Losing any type of body fat safely does not occur quickly. The strategies discussed in this article can lead to fat loss of one to two pounds per week. Before starting a diet program consult a physician.
Type of Fat
Two types of fat occur in the abdominal region. Subcutaneous fat accumulates in the lower half of the body. This type of fat is typically located at the waist and can be difficult to shed. Most fat in the abdominal area is visceral fat. Where fat is stored can be influenced by hereditary and hormonal factors.
Health Risks
Visceral fat within the abdominal cavity can lead to multiple health problems. This type of fat can increase the risk of type 2 diabetes, cardiovascular disease and metabolic syndrome. In women, excess visceral fat has been linked to breast cancer by producing estrogen after menopause and can cause gallbladder problems.
Diet
Consume complex carbohydrates like vegetables, whole grains and fruit and lean proteins like chicken breast and salmon. Avoid sugary drinks, white bread, refined-grain pasta and simple carbohydrates which can raise insulin levels and lead to weight gain. Eat fats like natural peanut butter and walnuts instead of unhealthy animal-based trans and unsaturated fats.
Be aware of the portion size of your meals. Select foods that contain fewer calories. When eating at restaurants, consider sharing meals with friends or consuming half of your meal and taking the remainder home for a separate snack.
Meal Frequency
Eat small, frequent meals to boost your metabolism. Consuming frequent meals keeps you feeling full. Eat every two to three hours, and aim for five to six meals each day.
Take in three larger meals with a protein, carbohydrate and fat source. For the three remaining, eat light snacks such as a piece of fruit like an apple or a protein shake to provide your system with a steady flow of nutritious calories. Cut out carbohydrates like fruits and cereals before going to bed.
Weight Loss Drugs
Weight loss drugs can help target abdominal fat. Sibutramine has been able to reduce visceral fat in studies. The drug Rimonabant blocks receptors in the brain that increase appetite but hasn't received Food and Drug Administration approval. Acomplia, which is another name for rimonabant, has been shown to minimize fat accumulation in the waist area.
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