“Can you lose belly fat without cardio?” Yes, you can.
If you’re worried about losing belly fat and avoid Cardio or some other exercise for some reason, the blog post is for you.
Probably you have heard that exercises or Cardio don’t help a lot with weight loss or belly fat. Then what works?
We’ve done comprehensive research to let you know the exact way to cut extra inches with no care for the cardio exercise. Let’s get started with our findings.
Can You Lose Belly Fat Without Cardio?
Yes, you can do it easily. Cardio has gained hype in recent years.
It’s not the only way to lose fat. Likewise, it’s also not the most efficient way of losing belly fat.
If losing belly fat is your only problem, you should remember that it can’t happen overnight. Even if you keep doing cardio for hours, it can’t do the magic.
To lose your belly fat once and for all, you have to decrease your body fat percentage. Coupling a proper diet, carbs, and calorie control, with moderate exercise is the best way to do that.
Unnecessary belly fat is just more than an aesthetic issue. Researchers have linked it to diabetes, cardiovascular disease, and chronic inflammation leading to cancer. Before we discuss belly fat, let’s explore how your body produces it in the first place.
How does Your Body Produce Belly Fat? Understand First
Belly fat is often described as central adiposity or abdominal obesity. Adipose tissue (located around the kidneys) consists of fat cells or adipocytes. Fat cells store energy in the form of fats. Note that fats contain twice the amount of energy compared to carbohydrates.
When we are engaged in an intensive exercise like cardio, certain hormones bind to adipose tissue and initiate the burning of fats contained in it.
In an obese person, the balance between these fat-burning hormones is distorted. Other studies suggest that adipose tissue contains certain hormones that regulate our appetite. When we have normal adipose tissue, this regulation is carried out without difficulty.
If excess fat is found around the belly, adipose tissue is unable to do its job. It leads to abnormal eating behavior. The result is an excess of fat around the belly.
Why is Belly Fat a Health Risk?
Excessive belly fat is nearly always a health risk. Belly fat is known as “visceral fat,” and it can affect our internal organs.
Fat cells in the adipose tissue excrete toxic waste, which is carried to the liver through the visceral vein.
Although the liver is the most affected organ, toxins from belly fat can also gather near the heart. In both cases, belly fat proves fatal.
A study has found that having a large middleweight is more deadly than having an overall large BMI. Keeping this in mind, one may be obese from a waist perspective even if he isn’t obese from a weight perspective.
What is Cardio?
Cardiovascular exercise is the exercise that makes your heart beat faster. Sometimes, it is also known as aerobic exercise. During cardio, you have to reach your target heart rate zone. This is the zone where your body burns the most calories.
Cardio differs from other ways of burning fats in that it relies on your body’s ability to use oxygen during the session. Cardio exercises are generally simpler than strength training and involve running, cycling, and even carrying out strenuous household chores.
Is Cardio the Best Way to Lose Your Belly Fat?
No! Cardio might not help you to lose belly fat. Even cardio can’t be of much help to lose body fat.
Unfortunately, most people believe that cardio is the most robust way to lose belly fat. For this reason, they engage in strenuous cardio exercises like cycling, running, and swimming.
Cardio is not the best thing to do if all you want is to lose your belly fat. However, cardio is very efficient in promoting cardiovascular health. Yes, it can save you from health risks such as cardiac arrest.
If you have health issues related to your cardiovascular system, you should go for it. When it comes to losing belly fat, cardio may not prove to be what you think.
Cardio can lead to muscle loss, especially when you’re on a low-calorie diet. Muscle loss can, in turn, slow down your body’s metabolism.
Long story short, if you ask the experts, “ can you lose belly fat without Cardio?” The answer will remain, yes.
Cardio is not the only way you can lose your belly fat. Here are some other ways you can lose your belly fat efficiently.
How to Lose Belly Fat without Cardio?
Certainly, when you question, “can you lose belly fat without cardio, and we have answered it as “yes.” But, the next question to jump into your mind will be, “ what to do next?” The answer is here.
- Do HIIT
Doing HIIT (high-intensity interval training) is probably the most robust, most efficient, and time-saving method to lose your body fat.
If you’re not already familiar with HIIT, it involves doing strenuous, often full-body exercises without taking rest, between the sets. You can perform HIIT at home with or without loads.
The hallmark of HIIT is a session of extremely hard, repeated bouts of work coupled with a period of recovery. After a recovery period, you can set out on another session of high-intensity work. In your HIIT sessions, you’re challenging your body to reach its maximum potential.
HIIT is the opposite of going for long, easy runs where you save your energy to sustain the run for a long time. On the other hand, HIIT is about anaerobic, strenuous sessions of high activity. Intervals can range from 20-40 seconds, giving your body enough time to recover.
- Increase Your Activity Level
Sitting idle for too long may feel like a leisure activity. Being lazy can take its toll on your health. It can cause lower back pain.
According to research, less active people are prone to developing obesity, chronic inflammation, and cardiovascular diseases.
You can easily avoid these risks by staying active throughout the day. By doing so, you can also melt away your belly fat.
Making little changes to your daily routine can help you get rid of your belly fat. Use stairs instead of elevators.
Go for a short walk after your lunch break. If you work in an office, getting up from your seat every 30 minutes and moving about the place is the best favor you can do for your body.
In the beginning, introducing small changes in your life may be hard. As time passes, everything becomes routine. Your new routine will serve you in the long run.
- Decrease Your Calorie Intake
We call it the hardest part. You should calculate your daily calorie intake to make an educated guess about the numbers you want to cut off from your diet.
Calculate the exact number of calories you require to reduce belly fat and then start reducing your calorie intake. Start by reducing at least 500 calories and then look for any positive or negative changes.
Pay attention to how your body behaves after reducing your calorie intake. If you don’t see the results, check for a source of hidden calories, such as soft drinks and snacks.
It’s worthwhile to note that the number of calories you take per day is not everything. You should also pay attention to the source of these calories. Make sure that they come from unprocessed, healthier food and not from junk, processed food.
- Manage Your Insulin
The advice about managing your insulin comes with all the learning curves. The reason is, you’re not a health expert. Still, you have to do it.
The keto diet is becoming more famous for the core reason of helping you manage insulin. Insulin has a key role in defining your waist.
When your insulin levels are good, they can help you lose fat.
In contrast, many others don’t help with fat loss but cause water loss or muscle mass loss.
Therefore, your stubborn belly fat either remains, or you see too much saggy skin because of unhealthy weight loss, not the fat loss. If managed properly, insulin can decrease your waist considerably.
Managing your insulin levels is not hard. The first thing you have to do is increase the intake of foods with a low glycemic index (GI). Again the best recommendation is to switch to the Keto diet.
Some exercises, such as strength training, can improve insulin sensitivity. High insulin sensitivity ensures that blood glucose is used readily. Thus, they lower blood sugar.
Insulin sensitivity can also be improved by introducing some changes to your lifestyle, cutting carbs, adding fats and proteins, exercise, and food habits.
You should focus on eating low GI carbohydrates, such as oatmeal, sweet potatoes, vegetables, and fruits. Processed carbohydrates usually have a high glycemic index.
- Build Muscle Mass
Can you lose belly fat without cardio permanently? Yes, surely you can if you build muscle mass. The more muscle mass, the more metabolism. If your body’s metabolism is increased, belly fat will start melting away.
Strength training is one way to increase your muscle mass. In strength training, you can lift weights or carry out bodyweight exercises.
Focusing on compound movements during strength training can significantly improve your muscle mass. These types of movements activate a large number of muscles simultaneously.
- Add Foods Rich in Micronutrients to Your Intake
If you limit your calorie intake, your body’s metabolism may slow down to save energy. But you can stop it from happening by adding micronutrient-rich foods to your diet.
Foods rich in micronutrients, trace minerals, enzymes, and vitamins are known to improve leptin sensitivity, enhance thyroid function, and detoxify your body. This way, you can get far more nutrition while remaining low on your calorie intake.
- Remove Stress from Your Life.
Stress is known to cause or magnify obesity or obesity-related problems. Researchers have established a link between stress and increased belly fat.
An increased level of stress can lead to increased production of the hormone cortisol. This hormone increases the level of blood sugar, provides more sugar to the brain, and increases the production of substances required to repair the damaged tissue.
It also curbs the body’s functions not required in a fight-or-flight situation. In addition, it can impact your body in the following ways:
- It can consume lean muscles to provide energy to the body
- Stress can increase the number of cells present in belly fat or expand them
- It can interact with hormones that regulate fat burn in the belly and adipose tissue
While a moderate amount of stress is often necessary for us to do things, it can prove fatal or become life-limiting if excessive. You need to resort to meditation or seek therapy if you suffer from an immoderate amount of stress. If it doesn’t go away, consult a psychiatrist. Unless you treat stress, there’s no use in trying different ways to reduce belly fat.
- Cut Down on Protein Shakes.
While shifting to proteins (or the keto diet) can help reduce belly fat without cardio. You should not gulp down a jug of protein shakes every day.
One glass a day is sufficient to make up for the intensive exercise you do each day. The best time to drink a protein shake is after a workout session. Most physique competitors stop taking protein shakes three or four days before the competition.
- Get More Proteins.
You are what you eat. Recent case study shows that you should incorporate proteins as the major ingredient in your diet to lose fat. Consuming enough protein also stops you from overeating.
Protein is necessary for your body to produce more muscle mass. It also helps improve metabolism.
Cortisol is the primary stress hormone. It boosts sugars (glucose) in the bloodstream, increases your brain’s use of glucose, and enhances the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or detrimental in a fight-or-flight situation.
In the end, how much protein you need depends upon how active you are.
- Take Supplements
Supplements like calcium and B-complex help regulate estrogen levels in the body. These supplements are known to eliminate excess estrogen. This, in turn, ensures a slimmer midsection. In the same way, you can also try some natural ingredients based premium quality belly fat burning products with the highest positive reviews to burn that killer belly fat.
- Stay Hydrated
Staying hydrated is also important to get rid of excess belly fat Drinking at least eight glasses of water per day improves your metabolism and stops you from overeating.
You should drink water before and after each meal. This ensures proper digestion of whatever you take. You must know that digestive enzymes work in an aqueous medium.
In the end, you should note that there’s more than just a single way to get rid of your belly fat. We recommend using a holistic approach. However, you should keep a balance when you’re trying various ways to lose your belly fat.
Especially when you have already tried so many things, a systematic approach can help you lose belly fat without cardio with additional help from a product like Okinava Flat Belly Tonic.