Getting A Flat Stomach Without Working Out

The best way to lose belly fat is combining physical activity and a low calorie diet. However, if you can’t workout, it’s possible to lose weight with just diet modifications. Since you can’t spot reduce the belly, you need to focus on losing fat all over, including the midsection. Eating foods that promote a faster metabolism and curb hunger can help you accomplish this.

Step 1

Create a calorie deficit. A pound of fat contains 3,500 calories. So if you cut 500 calories from your typical diet each day, you should lose about 1 pound a week.

Step 2

Eat high fiber foods. Fiber takes longer to digest. This means, if you increase your fiber intake, you’ll have fewer food cravings. Oatmeal, brown rice and whole-grains are a few higher fiber options. Other foods high in fiber include fruits and vegetables. Also, focus on consuming lean protein sources like fresh water fish, lentils and beans. Low-fat dairy, like yogurt, low-fat cheese and cottage cheese, are other good options.

Step 3

Consume high protein foods to help maintain a healthy metabolism. Salmon is a good option. It’s high in protein and in omega-3 fatty acids, which are extremely healthy fats that may help promote fat burning by making your metabolism more efficient, according to Susan Kleiner, Ph.D., author of "Power Eating." Foods with monounsaturated fats are also good for your metabolism, notes Self magazine Editor in Chief Lucy Danziger in a January, 2011 interview on The Early Show. Olive oil, avocados and nuts are high in monounsaturated fat.

Step 4

Practice portion control to promote fat loss. Controlling calorie intake is key when losing midsection fat without exercise. Portion control will help keep calorie intake under control. Read labels and pre-measure portion sizes. If you don’t have measuring cups handy, use visual cues. For example, 1 cup is about the size of your fist, according to the American Dietetic Association. A 3 ounce serving size of meat is about the size of a deck of cards, while 2 tablespoons of peanut butter are the size of a ping pong ball.

Tips and Warnings

Consider adding exercise to your routine to promote quicker fat loss. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of physical activity weekly for good health.
Talk with your doctor about a safe calorie intake goal. Men generally need more calories than women – at least 1,500 daily. Women need at least 1,200 calories each day, according to MedlinePlus.