How do I lose my stomach without dieting?

Abdominal obesity

Abdominal obesity refers to the presence of excess fat in the abdominal area, also called the belly. Abdominal or visceral obesity is a risk factor for infections, hyperlipidemia, insulin resistance, and cardiovascular disease. This obesity can be measured in several ways, and one of the most accurate methods is using CT scan or magnetic resonance imaging to measure the amount of visceral fat.

The simplest method is to determine the waist-to-hip ratio (in English: Waist-to-hip ratio), with the abdomen relaxed, the waist is measured at the navel area, and after that, the hips are measured at the widest point, at the bony prominences, then the waist size is divided by Hip size: If the results for men exceed 0.95, and for women the ratio exceeds 0.85, the chances of having a heart attack or stroke increase directly with the increase in this ratio. Waist circumference can also be measured, which is more accurate and repeatable. From the waist to hip ratio, and if the results for men are 101.6 centimeters or more, and for women 88.9 centimeters or more, the person’s risk of being exposed to health complications from this obesity increases.

Is it possible to slim the stomach without diet?

Weight gain and accumulation of abdominal fat result from eating too much food and exercising too little. Weight depends on the amount of calories consumed during the day and the number of calories burned during the day, in addition to other factors such as age. The abdominal muscles can be tightened by While performing abdominal exercises or other exercises that target the abdominal area, but it should be noted that simply doing these exercises will not rid the body of belly fat, but rather this must be accompanied by a diet, as visceral fat responds to diet and exercises that help get rid of excess weight. And reduce total body fat.

Interventions that combine behavioral counseling, diet, and physical activity have a greater effect on obesity than behaviors alone. Some diets that promise to slim the abdomen quickly are widespread among people, but so far there is no scientific evidence to support this, and there are some steps that can be modified. On a healthy diet to lose belly fat and reduce its accumulation, such as eating smaller amounts of trans and saturated fats, increasing fiber intake, and other steps, including the following:

• Eat adequate amounts of fibre: People consuming approximately 10 grams of water-soluble fiber daily may help reduce the accumulation of visceral fat over time. Examples include: two small apples, a cup of green peas, or half a cup of pinto beans.
• Measure your meal size regularly: The size of the meal must be determined even when eating healthy meals, as it also contains calories. Calories can be reduced by reducing the portion size when eating at home. In a restaurant, you can share the meal, or eat half the meal and take the rest home.
• Reduce drinks containing sugar: These drinks can be replaced with water, or drinks can be consumed using artificial sweeteners.
• Reducing processed foods: Processed foods contain trans fats, added sugar, salt or sodium, which make it more difficult to lose weight.
• Eat more protein: Protein is one of the most important nutrients for losing weight and belly fat, and eating a high amount of protein may contribute to reducing levels of the hunger hormone known as ghrelin, while enhancing appetite-reducing hormones, which leads to a decrease in calories.
• Reducing carbohydrate intake: Refined carbohydrates in the diet can be replaced with healthy carbohydrate sources, such as whole grains, legumes, or vegetables, as eating large amounts of refined carbohydrates is linked to increased abdominal fat.

Exercises to slim the abdomen

It is important to commit to physical activity, and follow an active lifestyle, to reduce the accumulation of abdominal fat and get rid of it. Exercises that target the abdomen may not affect visceral fat, but they can help strengthen the muscles, and it is important to continue moving and exercising daily, and the following is Some examples of appropriate types of exercise:

• High-intensity interval training: (in English: High-intensity intermittent exercise), this type of exercise is represented by short alternating periods of high-intensity exercise and low-intensity recovery periods, and it is one of the most effective methods. The duration of this exercise usually ranges between 10 to 30 minutes, and a study indicates Published by Obesity magazine in 2010, high-intensity interval training may be more effective in reducing body fat and subcutaneous fat compared to other exercises, and it has been proven that practicing it regularly increases physical fitness, reduces insulin resistance, and enhances skeletal muscle.
• Doing weight exercises: (in English: Weight training), resistance exercise may help the body lose belly fat, according to a study published by the journal Applied Physiology, in which researchers followed a group of women who practiced lifting weights three times a week for 16 weeks, which reduced the fatty tissue inside the abdomen. A significant increase in strength and muscles.
• Aerobic exercise: (in English: Aerobic exercise), this method is one of the effective ways to improve health and burn calories. The number of repetitions and the duration of the exercise is more important than its intensity. One study published by JAMA Oncology in 2015 indicates that women who have... After menopause, they lose more fat from all areas when they exercise for 300 minutes per week, compared to those who exercise 150 minutes per week, in addition to a lower risk of breast cancer after menopause.

General tips for slimming the abdomen

There are several tips that can contribute to weight loss when changing lifestyle. In addition to diet and exercise, there are other lifestyle changes that can be followed to help lose weight, including:

• Drink more water.
• Increase the number of walking steps daily.
• Eat slowly, as this may help you not overeat.
• Quit smoking, as this may help increase the effectiveness of exercise, in addition to other health benefits.
• Reducing stress, as the stress hormone cortisol can affect appetite, which may cause eating more food and weight gain.
• Get enough quality sleep if you want to lose weight, including belly fat.