20+ Super Easy Tips To Burn Belly Fat At Home
We’ve all heard about the dangers of a sedentary lifestyle (obesity, type 2 diabetes, cardiovascular disease, and early death, to name a few), but most of us still spend much too much time sitting—and have the non-flat belly to prove it.
In fact, according to a study from the Physical Activity Council, the number of Americans who engaged in high-calorie-burning activities hit an all-time low in 2017 (only 29.7%). Scientists are still trying to find out why sitting is so bad for your wellbeing, but one theory is that the less you move, the less energy you use.
As a result, if our dietary habits remain unchanged, there is an excess of blood sugar in the bloodstream, which leads to diabetes and other weight-related dangers. A sedentary lifestyle can be one of the factors keeping you back from your body goals, whether you’re forced to sit for long periods of time because of your 9-to-5 or you’re just plain lazy. But it doesn’t have to be that way—sitting can actually burn calories!
Although your career, TV habits, or schoolwork can limit some of your physical activity, there are steps you can take to trim your waistline and stay healthy—even while you’re burying your tush in the cushion. You can also lose weight while sitting if you adopt healthy habits that enhance your metabolism, increase calorie burn, and prevent overeating.
Even though these tips will help you stick to your weight-loss goals, keep in mind that exercise is still important for overall health, so be sure to add a workout routine to your seated schedule. Your all-day sitting routine is just one of the bad habits that lead to a fat belly if you chose not to follow this advice.
# 1 Don’t Live In A Hell
Let your timbers shiver! Turning down the thermostat can help you burn more calories and attack belly fat stores because your body uses energy to keep you warm. That is, according to a study published in Diabetes, which discovered that colder temperatures increase the efficacy of our brown fat stores. Participants who slept at 66 degrees for a month almost doubled their brown fat stores and enhanced insulin sensitivity, while sleeping at 81 degrees for a month reversed these metabolic improvements and even reduced brown fat stores.
What is the significance of this? Brown fat, unlike white adipose, is metabolically active in the sense that it keeps you warm by assisting in the burning of fat stored in your belly—which means you will burn calories even when sitting.
# 2 Shake That A**
Invest in a stability ball if you want to lose calories while sitting and tone up at the same time. By substituting a stability ball for your desk chair, you will strengthen your core, back, and legs while also burning more calories.
According to Jill Koegel, RD, a sports-certified registered dietitian, sitting on one of these sports balls instead of your chair will help you burn an additional 100 calories per day. If you work 300 days a year, you will lose 8.5 pounds! If you don’t want to commit absolutely, select this relaxing solution for an hour each day.
# 3 Keep Hydrated
One of our top ten rules for losing 10 pounds every day is to hold water nearby at all times. You don’t even have to get out of bed to do it! Since water is essential for hundreds of metabolic processes, staying hydrated keeps your body working at its best and gives you more energy. In reality, according to a small study published in The Journal of Clinical Endocrinology and Metabolism, drinking just over 2 cups of water increased participants’ metabolic rate by 30% in just 30 minutes!
Although this study was limited, other research has shown that drinking water can help with weight loss by reducing intake. According to a study published in the journal Obesity, people who drink two glasses of water before meals eat up to 90 fewer calories than they would otherwise. This could simply be due to the fact that water is filling, but researchers say the extra H2O could also be replacing calories consumed on high-energy drinks.
You May Want To Read : How To Lose Weight By Drinking Water
# 4 Healthy Alarms
Don’t take it all by yourself! Many who received weekly text reminders of their regular “calorie budget” and motivating emails rendered healthy snack and meal choices during the week, according to a study published in Health Promotion Practice.
You can take matters into your own hands and set up labeled alarms on your phone to go off at different times during the day if you like. That way, when 3 p.m. comes, you’ll see: “Today you did a great job! Enjoy a fruity snack as a treat!” You may also form a relationship with another individual to keep each other accountable. After all, according to a study published in PLoS One, people in social circumstances prefer to follow “eating norms.” When you’re both tempted to indulge, having another health-conscious person to spend time with can be beneficial.
# 5 More Caffeine
We understand how tempting it is to down a diet soda to get through the mid-afternoon slump—but don’t! Adults who consumed diet soda had a 70 percent rise in weight circumference as compared to non-soda drinkers, according to a University of Texas Health Science Center report. Instead, make yourself a cup of low-calorie black coffee or, better yet, green tea.
Teas, like green teas, contain antioxidants known as catechins, which accelerate fat oxidation, according to a report published in the American Journal of Clinical Nutrition.
# 6 Stretch Your Body
You don’t have to be sedentary just because you’re sitting down. Stretching lightly during the day will help to relax muscles while still burning calories. Turn your arms and try crossing one over your body and bringing it closer with the other. Lean forward on both sides and reach up to the sky.
While sitting, you can also strengthen your leg muscles. Grasp a ball and squeeze it between your thighs, knees, or calves. Do calf lifts, toe raises, and front-inside-outside toe clicks.
# 7 Be A Snack Master
Always be prepared, as the Boy and Girl Scouts know. And this is particularly true when it comes to snacks. According to the United States Department of Agriculture, approximately two-thirds of adults snack at least twice a day. So, rather than indulging in gut-busting candy bars from the vending machine or the break room at work, keep healthy snacks on hand to ensure you stick to your diet.
Better still, choosing the right snacks that make you feel full (such as nuts, greek yogurt, and hummus) will help you stop overeating and maintain a consistent energy level. When you do start munching, take a break from your job and sit somewhere other than in front of the computer; multitasking while eating will prevent satiety signals from reaching your brain in time.
# 8 Don’t Live Without Music !
Put on your headphones and tuning in to some music. Listening to calming music has been shown in various studies to reduce cortisol output, a hormone linked to stress, food cravings, and fat storage. You’re unable to listen to music when working? No problem; during your break, turn on some ambient soft, slow jazz.
Soft music encourages diners to consume less and enjoy their meals more, according to a study reported in Psychological Journals. Only make sure you can still hear your munching! Other studies have discovered that listening to loud music or watching television while deafeningly deafeningly deafeningly deafeningly deafeningly deafeningly deafeningly deafeningly deafeningly deafeningly deafen In reality, one of the reasons you’re still hungry is because of this blunder.
# 9 Plan, Plan, Plan
Take a seat and begin brainstorming. Make a to-do list for the next day, map out a whole week’s worth of meals, or keep a food log. Taking a few minutes to prepare ahead (even when you’re sitting) will help you stay on board with your diet and reduce the tension that comes with last-minute dinner decisions.
Stress not only induces weight gain by increasing cortisol levels, a fat-storage hormone, but it also encourages you to make unhealthy food choices when you’re pressed for time.
# 10 Sit Up Straight
You do know that your mind can influence your body, but did you know that your body can also influence your mind? You may not feel optimistic, but psychologists such as Harvard professor Amy Cuddy agree that by engaging in certain “strength poses,” such as sitting up straight in your chair, you may actually improve your mood and lower levels of the stress-inducing and fat-storing hormone cortisol.
Plus, compared to slouching at your desk, sitting up straight with your shoulder, back and abs tight takes more muscle engagement and can burn a few more calories.
# 11 Laugh More
Your gut-busting laughter can actually help you bust your gut if you watch a clip of your favorite comedian. According to a study published in the International Journal of Obesity, a genuine belly laugh will increase basal metabolic rate by 10 to 20%, resulting in a whopping 40 to 170-calorie burn for every 10- to 15-minute laugh-a-thon!
To double down on metabolism boosters, pair this trick with sprinkling a little cayenne pepper on your meal.
# 12 Breathe More Deeply
Do you have a sense of being overwhelmed? A few deep breaths will help you relax and lose some pounds. Deep breathing exercises will “stimulate the parasympathetic nervous system, which brings on relaxation and reduces tension,” according to The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT.
This would also lower the stress hormone cortisol, which has been linked to belly fat, sugar cravings, and a loss of lean muscle mass; this is important because the more muscle you have, the more calories you consume.” It’s so fast, and there’s no reason not to try it! (Isn’t it true that everybody has to breathe?)
# 13 Be A Little Geek
Bookworms, take note! Your brain-boosting habit could help you stick to your weight-loss goals! Reading not only helps you relax and reduce tension, but it also burns almost twice as many calories as sleeping, according to dietitian Julieanna Hever, MS, RD, CPT.
# 14 Know Your Enemy
Who knew cord-cutters were up to more than just saving money? Netflix and other streaming services allow you to watch TV without advertisements, which means you won’t be bombarded with 30-second spots for a spinning, juicy Big Mac. And that’s good news for your waistline, since a meta-analysis published in the journal Obesity Reviews discovered a startling connection between food advertisements and eating behavior. Researchers discovered that exposure to these commercials serves as a “food cue,” increasing cravings and contributing to eating behavior (even though your body isn’t physically hungry) and weight gain.
Do you still have cable? DVR your favorite shows so you can miss commercials and avoid temptation—or try one of these quick hacks to get you to stop thinking about food.
# 15 Distract Yourself With Games
Instead of indulging, seek out a diversion when you start to sense a craving coming on. Cravings last about ten minutes on average, so keeping your mind busy for that long will save you thousands of calories and pounds in the long run.
Although we usually recommend going for a walk because it’s one of the easiest ways to lose calories while sitting, we’ll suggest a different option: playing video games. Getting in contact with your competitive gaming nature has been shown to enhance the brain’s reward system and minimize the need to eat, according to research.
# 16 Have Some Fruits As Snack
While it’s a good idea to have fruit on hand so you have healthy snack choices, there’s another—and even more surprising—reason: studies have shown that smelling fresh fruits like apples, bananas, and pears can help you lose weight and render sugary sweets less appealing.
According to scientists, this is because the produce causes you to subconsciously consider making healthy decisions, which may help you break poor eating habits.
# 17 Suit Up
A simple decision made in the morning can have far-reaching consequences during the day. If you wear jeans to work, you’ll be more likely to get up and walk around during the day, even if you’re sitting at your desk.
Researchers from the University of Wisconsin discovered that people who dressed casually to work burned 25 more calories than those who dressed more formally. In a year, you’ll have lost almost two pounds! Feeling at ease while burning belly fat? Please sign us up!
# 18 Chew Gum ( Careful About Bubble )
We usually advise against chewing gum because it may cause bloating, but chewing gum during the workday can have some advantages. Gum chewers were more alert and reported lower anxiety, stress, and salivary cortisol—a stress hormone that increases the number and volume of fat cells—especially those located in the belly—according to a study published in Physiology & Behavior.
# 19 Health In Sweets Out
It’s just as necessary to keep nutritious foods on hand as it is to keep diet-sabotaging foods secret. People are more likely to overeat small treats from translucent packets than from opaque ones, according to a study published in the Journal of Marketing.
As a result, keep cookies and other treats away from your office and out of reach. You’ll be less likely to eat them if you’re not truly hungry this way.
# 20 Get Lunch At The Same Time
We understand that work gets in the way from time to time, but don’t let it throw your eating habits totally off track. Set an alarm for 3 p.m. every day to eat lunch. What is the reason for this? Obese women who ate their lunch after 3 p.m. lost 25% less weight than those who ate their lunch earlier in the day, according to a report published in the International Journal of Obesity.
When you know that both groups ate the same foods and expended the same amount of calories, the fact that the early birds lost five pounds more is even more surprising. Scientists suggest that delaying lunch until you’re hungry will cause you to crave more food later in the day.
# 21 Sleep Is Important
Sit all the way back and take a nap! That’s right, you can lose weight by sleeping. Sleep helps the body to repair and restore fat-fighting lean muscles, as well as maintain proper control of hunger-regulating hormones, which is necessary for safe weight loss. Researchers discovered that without it, levels of your satiety hormone, leptin, drop, leaving you hungry and irritable.
In reality, according to a University of Chicago Medical Center report, poor sleep can sabotage weight loss by up to 55 percent!
You May Want To Read : Get A Good Night Sleep : 9 Delicious Foods To Sleep Better !
# 22 Organize Your Pantry
According to Google researchers, simply reorganizing your pantry’s “top hits” could result in significant calorie savings. In only seven weeks, a study conducted at Google’s New York office called “Project M&M” discovered that putting chocolate candies in opaque containers rather than glass containers and offering healthy snacks more prominent shelf space lowered M&M intake by 3.1 million calories.
So, while a well-stocked pantry is important, the very least you can do is stash your guilty pleasures in the back to make them more available. It’s possible that you’ll decide it’s not worth the effort after all!