7 tips to reduce the belly without starving!

These are the best tips to reduce the belly without starving that you need to know because the hardest thing for some people is to lose the fat around the abdomen. Abdominal fat is unpleasant, irritating to wear, and most of all, not healthy at all. Here I will tell you what kind of food you should eat and how to change your eating habits to reduce your belly without starving yourself, and what kind of exercise routine you should do at least 3 times a week.

Doing abdominal exercises doesn’t help to burn your belly, it helps to strengthen your muscles and have a flat and attractive belly, but that’s only if you reduce the fat covering your belly.

Tips to reduce belly fat without starving yourself:

1. Limit carbs:

Removing carbs from your diet is an excellent way to reduce belly fat without starving yourself . Many studies over the last 15 years have proven that a low carb diet is better for losing weight than a low fat diet, with the low carb diet your appetite is reduced and you lose weight faster.

Carbs are a quick energy source, but if you don’t use energy immediately after eating, the carbs are deposited as fat, adding to your belly fat. If we limit our carbohydrate intake, we force our body to turn to other sources of energy such as fat, forcing our body to burn abdominal fat as a source of energy.

Limit your carbs to 50 grams a day. This will help you to lose weight faster. Allowed carbohydrates will be in the form of low-calorie vegetables. You should also limit fruits, which will not be consumed during the diet in excessive amounts (with two servings per week).

Eating a low-carb diet helps you maintain your ideal weight, keep you in good health, and avoid chronic degenerative diseases (like diabetes ). Since you are at your ideal weight, it is not necessary to have a low carb diet, you can go on the paleo diet to maintain it.

2. Eat more high quality protein:

Tips to reduce belly fat fast without starving yourself Protein is the best macronutrient to reduce cravings, boost your metabolism and help you eat a lot less calories. If your goal is to lose weight, adding protein to your diet is the best way to go about it. At lunch and dinner, half your plate should be high-quality protein.

For example, you can add to your diet: skinless chicken breast, turkey meat, fish or beef. During breakfast or dinner, eggs are very important. In this way, we make sure that our body does not go to the muscles as a source of energy (they are especially proteins) and that the contribution will be enough to generate muscle mass due to the exercise that we will do.

Some studies recommend increasing protein to 25-30% of calories. This should be for a limited time or cyclical and should be avoided by patients with kidney problems.

3. Include fiber foods:

Fiber regulates intestinal transit, and prevents sudden increases in blood glucose, which then continues with a sudden drop in it, giving a feeling of satiety.

Fiber helps to reduce hunger. For lunch or dinner, include foods rich in fiber. Fiber is found in vegetables like Asparagus ,  Spinach , green leafy vegetables, and legumes (like Chickpeas and Lentils ).

4. Avoid sugar and sugary drinks:

Sugar is very bad for health. Several studies have shown that sugar has deleterious effects on metabolic health. Table sugar contains both fructose and glucose, the problem with fructose is that the liver can only metallize to a certain extent, the rest makes it fat.

If you eat a lot of refined sugar, it will increase your belly fat. Increased abdominal fat can lead to insulin resistance and metabolic problems. Sugary drinks are worse. The brain doesn’t register the same calories as solid calories, so when you drink sugary drinks you end up consuming more calories.

Sugary drinks increase the risk of childhood obesity by 60% for every daily sugar drink. Avoid fruit juices, energy drinks and coffees with added sugar.

5. Eat healthy fats:

This is the myth that all types of fat make you fat. If you eat healthy fat, as long as you don’t go past your daily caloric requirement, you won’t put on weight, you should avoid processed fat and trans fat.

Everything is excessively fattening, but our body cannot live without fat, we take up fat in a diet to live. Quality fat such as: olive oil, coconut oil , avocado , nuts.

One of the best tips to reduce belly fat fast without starving yourself that you can follow is a diet high in healthy fats such as the ketogenic diet .

6. Drink lots of water:

Proper hydration is very important. Drink 2 to 3 liters of water a day. An excellent idea is to drink three or four cups of Green Tea during the day, obviously without sugar. Two cups of coffee, if you like, speed up metabolism and help reduce belly fat.

7. Do aerobic exercises:

Doing aerobic exercise is very important for several reasons. It’s one of the best things you can do to live healthy and avoid getting sick.

I’m not talking about abdominal exercises, but aerobic exercises like: running, swimming, cycling, etc. Aerobic exercise (like running or swimming, etc.) has been seen in several studies to be very effective in reducing abdominal fat. Doing aerobic exercise helps prevent you from regaining lost weight. I recommend doing 45 minutes of aerobic exercise 3 to 5 times a week.

Example of diet menu to reduce belly:

Day 1:




  • 1 portion of fish.
  • 1 green leaf salad or broccoli .


Day 2:




  • 1 lata de Atum .
  • 1 tablespoon of mayonnaise.


Day 3:



  • 250 grams of rib meat.
  • 1 cup of avocado .


  • 200 grams of chicken.
  • 1 cup romaine lettuce .


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