Ah, the age old question of “how to lose belly fat without exercise?”. With so many diets out there about losing belly fat it’s easy to get confused. I, like many people, have tried various diets and found that some temporarily worked and some just weren’t for me.
Lose fat with high-intensity interval training (HIIT). If you’re trying to lose weight fast, HIIT training can super-charge your metabolism for upwards of 24 hours after exercising. This means your body will continue burning calories long after you’ve ended your workout. HIIT burns more calories in less time than steady-state cardio. In one study, researchers looked at two groups, one running for 30 to 60 minutes three times per week, the other doing four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, it was found that the group doing HIIT training lost more weight.
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A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
2. Should I be taking forge and phoenix for the second work out? It’s around four hours from the morning meal after HIIT, the article indicated Insulin levels stay elevated between 3-6 hours. For my 8 AM meal I do 1 egg, 5 egg whites, 2 slices of ezekial bread, and 40 grams whey protein. My heavier carb meal is right after weight training. Thanks again for all the great articles.
Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. But that’s not all: The powerful spice was also shown to ward off weight gain and visceral fat in animals fed a sugar-enhanced diet. That doesn’t give you free reign to eat all the sweets you want without consequence (the study was only on critters, after all), but it couldn’t hurt to add some cinnamon to your coffee or oatmeal if you’ve been having a tough time staying away from sugary indulgences.
Remember that not all fat is the same. Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.” 
Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Yoghurt contains lactobacillus bacteria, which are the “good” bacteria that improves intestinal function and nutrient absorption and reduces bloating. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day.
Seaweed called wakame: If you haven’t heard of this seaweed native to Japan yet, you can bet you will soon. In a Japanese study at Hokkaido University led by researcher Kazuo Miyashita, PhD, fucoxanthin found in wakame was shown to promote fat burning within the fat cells in animals. Fucoxanthin fights fat in two ways; first, it encourages the action of protein, UCP1, that causes fat oxidation and is found in the type of fat that surrounds organs. Secondly, fucoxanthin promotes DHA production in the liver. Increased DHA, an omega 3 fatty acid type, can help with decreasing bad cholesterol or LDL.
Several studies show that alcohol can increase appetite and food intake, and certain types of alcohol are associated with belly fat specifically. If you’re an ale aficionado, be especially mindful of your consumption: One 2013 study review from Denmark suggests that intake of beer is associated with abdominal obesity, while a German study found that lifetime consumption of alcohol is positively related to abdominal fat in 160,000 women. (Not to mention, drinking too much alcohol can mess with your fitness goals.)
According to previous research, fiber has appetite-suppressant properties that can help increase your satiety and keep you from binge-snacking.4 In an observational study, which consisted of 1,114 people over a five-year period, researchers found that every 10-gram increase in soluble fiber intake, reduced belly fat gain decreased by 3.7 percent.
Cranberries are a rich source of organic acids like malic acid, citric acid, and quinic acid that function as digestive enzymes. These acids act as emulsifying agents on stubborn fat deposits in your lymphatic system which transports all the waste products that your liver cannot process. Cranberry juice digests these lymphatic wastes and help you reduce fat. So, drink 100 percent cranberry juice (unsweetened) or cran-water.
Just do squats for half an hour. No matter how much you do on the first day, slowly push your limits. Cardio exercises like swimming and cycling will help a lot. Don’t overdo it on the first day, increase it day by day.
Hi Karen, the small snack at 4pm would not allow you to be in a fasted state at 6pm. If you were to have it at around 2-3pm, that would better for fasted training before dinner. Great job sticking to the diet plan and getting your exercise in! Happy to hear you’re getting results. Stubborn fat in the lower ab area can take some time and work. Here’s more info to help you keep progress moving:
Get between 7 to 9 hours of sleep every night. Being well-rested means you’re less stressed, and less likely to gain belly weight. Having enough sleep has benefits for your overall well-being: your mood will be better, your stress level lower, and your attention will improve.
I am a little confused about the “fasted” training. You say that you want your insulin levels to be low before/while you are exercising, but you also say that you take rice dream with your protein shake before you exercise. How can you work out in a fasted state with that shake before your workout?
Reduce your stress through yoga or meditation. Stress triggers release of the hormone cortisol, and cortisol both reduces muscle mass and increases the accumulation of belly fat. You’ll likely decrease your belly fat by engaging in meditation, because you’ll lower your stress level. Doing guided meditations, mindfulness meditations, or yoga serve to decrease your stress levels.
Diet, along with exercise, forms the corner stone in any strategy to lose belly fat. Whether you have a lot of belly fat to lose or you just need to burn a little belly fat, you need to pay careful consideration to your diet. Research shows that there are some foods that appear to increase belly fat, while other foods can help you lose belly fat.
A study conducted by the University of Virginia found that people who had 3 out of 5 cardio sessions per week with intervals burned more belly fat, although they technically burned the same calories during the workout itself. 
Doing crunches until the cows come home? Stop it! When you’re down to your final inches of belly fat, the dreaded crunch won’t be the exercise that finally reveals your six-pack. “You can’t spot reduce,” Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. “These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them,” she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
This is where intermittent fasting comes into play. While switching to a keto diet is very beneficial in losing weight, when you eat is very important. I limit my daily eating to a 6 to 9 hour period to give my body a good amount of time to detox and burn fat during my fasting period. I say 6 to 9 hours because my work schedule varies so I stay within this range.
Bicycling: Bicycling is another great low impact cardio exercise for your ‘how to lose belly fat fast’ routine. Not to mention, it’s a great way to travel or see the countryside. Depending on the speed and intensity the average person can burn between 250 to 500 calories during a 30-minute bike ride.
B. Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position (left leg lifted and right leg bent); that’s 1 rep.
It’s up to you. Typically if you are trying to lose weight we suggest doing fasted training and taking Forge so help out. The HMB will help spare muscle and the added yohimbine will target stubborn fat. Just make sure you have a post workout meal after with some protein. 🙂
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1. Bicycle Crunches are a great ab exercise and work the abs from every angle. It’s a combination of the regular crunch, a side-to-side motion that hits the oblique muscles and a reverse crunch that targets the lower abs. You can change the difficulty level by increasing or decreasing the range of motion used and the speed of movement as well as the intensity of the crunch by holding and squeezing.
The Yohimbine you recommend contains 2.5 mg of Yohimbine Hydrochloride USP (Yohimbine HCl) per capsule. You recommend .2mg per kg. I’m 86kg so I’d be taking 17mg, this is 6/7 tablets each morning and 6/7 tablets before cardio. Do I have this right?
Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.
Do 1 hour of cardio exercise daily for fast fat loss. Although 30 minutes of moderate cardio exercise daily can stop the production of additional visceral fat, a full hour is required to burn it. You cannot “spot reduce,” or simply burn stomach fat without burning other body fat. However, 90 percent of people notice a reduction in belly fat first.