Are you also trying to get back in shape and fit in your favourite red dress? What if we say you are just a few steps away from looking alluring and enticing?
Yes, you are just a few steps away from looking the best of you! This article will help you burn belly fat without leaving your home. You do not need a gym membership or any gym equipment to get rid of extra fats.
People gain belly fat due to many reasons such as poor diet, overeating, lack of exercise, stress, lack of sleep, etc. Belly fat is more than just a problem, it can pose serious damage to your life. The type of fat your belly collects is called visceral fat which lies deep inside your abdomen, surrounding the central organs. It increases your chances of developing type 2 diabetes, heart diseases, high blood pressure, abnormal cholesterol and breathing problems.
You can even find out if you have excess belly fat by using a tape to measure your midsection at belly button level. For men, 40 inches is harmful and for women, 35 inches is harmful.
It might seem challenging to get rid of this fat but here are 20 ways to burn belly leaving your home which will definitely work.
20 Easy tips to burn belly fat without leaving your home
1. Strength Training
The best way to burn belly fat is by exercising which is why you should do strength training at home. This way to burn belly fat without leaving home makes you stronger, builds muscles, boosts metabolism, increases bone density, improves posture, reduces many chronic conditions, raises energy levels and reduces stress.
Here are some strength training exercises you can try to burn belly fat-
- Plank Rows
- Goblet Squats
2. Towel workout
It is a Japanese way to burn belly fat by using just a towel. These workouts cure your backaches, strengthen abdominal muscles, give a better posture and reduce extra weight around the waist.
3. Eat soluble fiber foods
Soluble fibre takes time to get digested and gives you the feeling of fullness for a long duration. You naturally eat less which is why you gain less weight. It also decreases the number of calories your body consumes from the food.
Here are some soluble fibre foods that burn belly fat-
- Dried beans
- Flax seeds
4. Drink plenty of water
After you get up from the bed, make sure to drink one or two cups of warm water. This will help you increase your metabolism and burn belly fat faster. Water keeps you healthy by flushing out toxins from the body and helps you to lose weight. It maintains your hydration levels and cleanses your system. Drinking water reduces appetite and calorie intake.
More options to burn belly fat-
- Lukewarm lemon water
- Apple and cinnamon detox water
- Lemon and mint detox water
- Cucumber detox water
- Orange detox water
5. Reduce your stress levels:
Stress releases the cortisol hormone which increases your appetite levels and makes you eat more. Minimize your stress as much as possible and do not overeat.
Ways to get rid of stress-
- Mindfulness Meditation
- Regular walks with your pet
- Spending time with loved ones
Sleep is very important if you want to burn your belly fat. Lack of sleep decreases your metabolism and increases your hunger. As you get hungrier, you eat more and gain excess weight.
Seven to nine hours of sleep is mandatory if you want to burn belly fat.
7. Apple Cider Vinegar
Apple cider vinegar has many health benefits including lowering blood sugar levels and weight loss. The main active ingredient in apple cider vinegar is acetic acid which helps to increase your liver and muscles’ ability to take up sugar from the blood, thus lowering blood sugar levels, decreases insulin levels, improves metabolism, suppresses appetite and burns belly fat.
If you eat 1 tablespoon(15 ml) of apple cider vinegar each day, you will observe-
- Decrease in body fat % (0.7%) and waist circumference (1.4 cm)
- Weight loss (1.2 kg)
- Decrease in triglycerides (26%)
8. Drink green tea
Green tea has caffeine and antioxidant epigallocatechin gallate which boosts your metabolism and you can burn belly fat without leaving your home. You can get the most of it by doing exercises. Drink green tea before 10-15 before your breakfast, lunch and dinner to get better results.
Other options you can choose from-
- Oolong tea
- Yerba mate
- Mint tea
- White tea
- Black tea
9. No alcohol
You can consume alcohol in small quantities but too much will be very harmful to the body. It increases your risk of developing central obesity and waist size. Cutting back on alcohol will help you gain less weight and you will have a better sleep.
Less or no consumption of alcohol, gives you a slimmer waistline, more energy, better skin, a happier stomach, better concentration and brightens your mood.
10. Chewing gum
Even though not all the studies agree, some researchers suggest eating chewing gum when you want to lose weight. It may make you feel fuller, less hungry and help you experience fewer cravings. It may help you burn slightly more calories and you can be fit.
Other gums which are more effective-
- Nicotine-containing gums
- Sugar-free gums
- Caffeine-containing gums
11. Aerobic exercises
This is considered to be the best way to burn belly fat. It burns more calories than resistance training and it is easier too. It improves insulin levels and reduces liver enzymes and triglycerides levels.
Some aerobic exercises to burn belly fat-
12. Combination of Aerobic and Resistance training
Including both in your workout routine will boost weight loss and burn more belly fat. It will also help you build lean muscle more quickly, strong bones and lowers your risk of diabetes.
Some aerobic and resistance training workouts are-
- Cardio kickboxing
- Jump rope
13. No sugary foods
Once you start cutting back on sugar, you will see an increase in your weight loss and your overall health will improve. Sugar contains fructose which increases your risk of developing diabetes and it also makes you gain excessive weight. No or less sugar consumption will enhance your skin, improve your heart health and energy levels.
You can go for food that is higher in protein, healthy fats, minerals, fibre and vitamins.
Consuming kefir is a very good way to burn belly fat, it is somewhat similar to Greek yoghurt. It makes you feel full for a long time and you eat less. It is a fermented drink, made from cow’s or goat’s milk which is high in nutrients and probiotics.
It protects you from infections, improves bone health, lowers the risk of osteoporosis and restores the balance of friendly bacteria in your gut. Probiotics like kefir are good foods that burn belly fat.
15. Lower your sodium intake
Too much salty food causes your body to develop heart diseases and increase the amount of water your body retains. You start to feel bloated and eventually gain water weight. Your sodium intake should be 2300 mg or less if you are a healthy adult.
Start consuming fresh fruits, vegetables, whole grain and whole wheat. Be on a low-sodium diet and burn belly fat.
16. Consume fatty fish
Fatty fishes are rich in protein and omega-3 fats which are incredibly healthy and prevent you from various diseases. It also reduces your visceral fat and you start to burn more belly fat. You must consume 1-2 servings of fatty fish per week.
17. Intermittent fasting
It means you have to fast a little longer. Skip your breakfast, eat your first meal at noon and last meal at 7 pm. You’ve to fast for 16 hours throughout a whole week to see promising results.
It is one of the best ways to burn belly fat without leaving your home.
18. Track your diet and workout
See that you’re following your diet properly in sync with your workout. If you have difficulties in doing a particular exercise, switch it to another easier one. See what your problems are and try to get rid of them.
19. Citrus fruits
They are loaded with fat-burning properties and are naturally sweet. They are low in calories but full of fibre, vitamin C and nutrients, which can help you burn belly fat. They also lower the risk of several diseases and promote healthy skin.
Laughing reduces the level of cortisol which is responsible for maintaining metabolism level. When you laugh more, your metabolism increases and you burn more fat. You can look up on the internet for funny memes or binge on your favourite comedy show.
Just reading the ways will not help you to burn belly fat. You have got the answer to your question, “how to burn belly fat?”. Now it is your time to try these methods and burn belly fat without leaving your home.
All you need is dedication and enough patience to reach your goals.