The 9 Best Diets Without Exercise to Lose Belly Fat

Best Diets To Lose Belly Fat

With the present lockdown all over the world due to the COVID-19 pandemic crisis, nobody is talking of going to the gym to lose weight and be ready for the summer. By the way, we already in May. Unfortunately, in as much as there is a decrease or no motivation to lose that belly fat for the beach, more sitting at home watching Netflix and other movie media, overweight and obesity continue to skyrocket.

Overweight or obesity struggle

You and hundreds of others I have helped to lose weight and belly fat, as fitness trainer while serving in the U. S military, and going to medical school inspired me to join in the fight against overweight and obesity.

There are so many diets are there that the weight loss and food industries, including some doctors and nutrition experts, are claiming to have the best diets for losing belly fat and weight loss in general.

Unfortunately, some of them don’t work, harmful, hard to follow in the long run. After detailed research, these are what I uncovered that will provide you with the answer to why you still struggle to lose belly fat, and the few best diets that truly and safely work in losing belly fat and weight in general.

These are what I found that is truly backed by scientific peered-reviewed studies and clinical trial results. The 9 best diets for losing weight and belly fat.

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1. Intermittent fasting for losing belly fat

Intermittent fasting has recently become very popular as a weight loss diet type. It’s an eating pattern that cycles between periods of eating and periods of fasting, usually, 5:2 is one popular method (Trusted Source).

This involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks (75%).

There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men.

Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Intermittent fasting may be one of the most effective methods to lose belly fat and overall body weight.

2. Fatty fish as a source of protein

Fatty fish are incredibly healthy and rich in high-quality protein and omega-3 unsaturated (good) fat. It should be taken weekly. Omega-3 helps your brain function properly and also protect you from disease (Trusted Source).

Some evidence suggests that these omega-3 fats may also help reduce visceral fat.

Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat (Trusted Source).

Aim to get 2–3 servings of fatty fish per week. Good choices include:

  • Salmon
  • sardines
  • herring
  • mackerel
  • anchovies

Eating fatty fish or taking omega-3 supplements may enhance your overall health. Studies have shown evidence to suggest it may reduce abdominal (belly) fat in people with fatty liver disease.

3. Add apple cider vinegar to your diet

Drinking apple cider vinegar has tremendous health benefits, including lowering blood sugar levels.

Acetic acid, the primary content of apple cider vinegar which has been shown to reduce abdominal fat storage in several animal studies, according to Trusted Source.

In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (Trusted Source).

Taking 1–2 tablespoons (15–30 ml) of apple cider vinegar per day is safe for most people and may lead to reasonable fat loss.

However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth. Drinking apple cider vinegar regularly may help you lose weight.

If you want to try apple cider vinegar from a trusted brand, there’s a good selection to choose from online.

4. Start Cooking with coconut oil

Coconut oil is one of the healthiest fats you can eat. You need to replace any other cooking oil with it.

Research studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high-calorie intake, and may also lead to abdominal fat loss (Trusted Source).

In one study, men with obesity who took coconut oil daily for 12 weeks lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines (Trusted Source).

Nonetheless, evidence for the benefits of coconut oil for abdominal fat loss is weak and controversial (Trusted Source).

Also, keep in mind that coconut oil is high in calories. Instead of adding extra fat to your diet, replace some fats you’re already eating with coconut oil.

5. Stop drinking fruit juice and soda

While fruit juice provides minerals and vitamins, it’s just as high in sugar as soda and other sweetened beverages. Drinking large amounts may carry the same risk for abdominal fat gain.

An 8-ounce (240-ml) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.

To help reduce excess belly fat, replace fruit juice and soda drink with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Consider avoiding all sources of liquid sugar to boost your chance of successfully losing weight.

6. Get plenty of quality sleep

Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat

According to a 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (Trusted Source).

The condition known as sleep apnea where breathing stops intermittently during the night has also been linked to excess visceral fat.

In addition to sleeping at least 7 hours per night, make sure you’re getting adequate quality sleep (Trusted Source).

If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

7. Eat high probiotic foods or take a prebiotic/probiotic supplement

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function (Trusted Source).

Studies have shown that different types of bacteria play a role in weight control and that having the right balance can aid with weight loss, including loss of belly fat.

Among the various gut bacteria, “those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri (Trusted Source).

Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

Shop probiotic supplements online from a trusted brand.

Overall, using probiotic supplements regularly may help promote a healthy digestive system by repairing the damages down by lectin from toxins. Also, provides beneficial gut bacteria which may help promote weight loss

8. Drink green tea regularly

Green tea is an extraordinarily healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (Trusted source).

EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise (Trusted source).

Drinking green tea on a regular basis has been associated with weight loss when used with exercise.

9. Lifestyle Change and Mix Different Approach

Funny, you must be expecting the number 9 type of diet. Well, if it makes you feel better, this is still about changing your diet style to improve your weight.

Just doing one of the items on this list won’t have a big effect on its own.

If you want better results, you need to join different methods that have been shown to be effective.

Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.

Therefore, changing your lifestyle for the long term is the key to losing your belly fat and maintaining it.

When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.

Overall, losing weight and maintaining it is hard unless you permanently alter your dietary habits and lifestyle


There are no magic solutions to losing belly fat. Most of the clinical and scientific studies seem to point towards low-carb, high protein, and intermittent fasting diets as the key solution (best diets) in losing belly fat and weight loss in general.

Another food intake such as drinking coffee, green tea, apple cider vinegar, and avoid drinking fruit juice and soda drink.

Weight loss always requires some effort, commitment, and determination on your behalf.

Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose belly fat, the extra pounds around your waist, and improve your health, self-esteem, and mood.


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  1. Something I couldn’t do and that would be fasting and besides, I thought losing weight quickly meant it would come back just as quick?

    Never been one for diets as you mention most just don’t work.

    I find for me, cutting down the size of the meal, drinking plenty of water just before a meal and exercise, in my case running works best.

    Apple cider and coconut oil are not something I had thought about before but will be implementing in our diet from now on.

    Thanks for sharing what is a great article.

    • Hi Mick,
      Thanks for the comment,
      You are absolutely right; there are some people who hate to fast or dieting, which I’m one of them.
      Let me tell you a little bit about myself, despite the fact I came from a christian family, I rarely fast (only on occasion when my wife pleaded I do it for her) because I didn’t see the need, until when I read an article about intermittent fasting during my medical school clinical rotations. Honestly, the only reasons I gave it a shot were because I sustained a bad knee 5 months prior, not able to run (something I love to do), and my six pack abs (which I thought genetics will save me) now became potbelly despite in the gym lifting weight. So I tried it, eat healthy 85% of the time, drink Apple cider, and it did work for me.
      Lastly, not everything there will work for everyone, but those ones have some scientific study on it.

      Thanks again and please let me know how it goes trying Apple Cider and Coconut oil as substitute for other oils in cooking.

      Benson Eghreriniovo

  2. Very articulated post…I would also like to add: White bread, polished rice, pasta, noodle, corn, corn flour, potato, etc. are all high in starch content. Starch is broken down into sugar in our body, and when there is excessive sugar accumulation, it gets stored in the body as fat. To get a flat tummy, avoid starchy foods. Switch to healthier alternatives such as brown bread and brown rice.

    • Hey Satz,
      Thanks for taking the time to read and commented my post on ways to lose belly fat using diet only. Also, thanks for the suggestion. I totally agreed with you. Funny enough, my wife and I was just talking about what type of bread she can use and she said whats wrong with white and brown wheat bread, and I said I to her that various experts are split to white and brown wheat bread high in fiber. They said the issue with brown bread is that it contains high level of lectin; a toxin damaging out gut leading to “leaky gut syndrome” While the other seems to argued that white bread have a lot of starch content.
      I will do much research on that, but I do still agreed with you that brown bread is beneficial for “flat tummy.”


  3. Thank you for all your helpful information on losing belly fat, I do live a strict diet but I found out from your article I am consuming the wrong type of protein meat source. I never knew fatty fish was a better source of protein than chicken and turkey, so thanks to you I am going to start eating more fatty fish to lose my unwanted belly fat

    Many Thanks,

    • Hello Jeff,
      Thanks so much for taking time out of your busy schedule to read and comment on my post.
      I’m glad you already ahead of the game. Just to clarify, consuming chicken and turkey as your source of protein is great too, but using fatty fish like salmon provide you with “omega-3 monounsaturated fatty acid (good fat) that is needed by the brain instead of the trans fat. So if you switch to fatty fish, then you are using one stone to kill two birds if you will. I hope this clarify it. So don’t worry, you can continue to eat your chicken and turkey for protein especially if you trying to gain muscle mass.
      Stay bless.


  4. Good evening, Benson! Thank you so much for this highly informative article! It’s so true that, given this pandemic, much of the popular is stuck at home, unmotivated to engage in physical activity, and allowing the pounds to pack on. I have always been very active (I run, work out, and play basketball), but I know so many friends and family members who need the gym to feel motivated to work out. I love the fact that you listed various ways to lose weight without exercise (our fingers are working fine, and we can still order food, drink, and products online. Haha); we don’t have any excuses not to take care of ourselves. Haha God bless you!

    • Hello CN,
      Thanks so much for taking time out of your busy schedule to read and commented on my article. Agreed our fingers are working, which I must say some do have “Elexa” to do all that and even vacuum. LOL! Lets keep spreading the true message and encourage our brothers and sisters. Just like the saying, ” the strength of a chain is determined by it’s weakest link.”
      Truly appreciate your time, and if you could check out my next article about Silent double “S” (Sleep deprivation and Stress) majorly causing failure in trying to lose weight/make us gain weight.
      God bless.


  5. Hi Benson,

    Thank you for putting this wonderful article together.

    I totally agree with the need for sleep, especially in our day and age of modern technology. It seems like nobody really ever gets enough sleep.

    Green tea and probiotics, I am totally onboard.

    But intermittent fasting…I think that’s a hard sell. Don’t get me wrong, I believe you when you say it’s a reliable way to lose belly fat. But how many people are actually going to do that?

    In any case, thanks once again for all of your hard work.


    • Hi Michael,
      You absolutely right that intermittent fasting is a very hard thing to do especially for people who have excess craving and haven’t done anything like fasting.
      Intermittent fasting in the form of alternate fasting was actually started because doctor realized that continuous restriction of calories which was initially used by doctors as the conventional treatment for overweight and obesity wasn’t effective long-term (patient couldn’t continue so they regain more than the weight lost.
      The idea is to create more awareness that there are other effective option if you can’t do intense exercise or afford other expensive supplements out there.
      Thanks for sharing your thought.


  6. Great research👍 It is hard to believe that anyone would use fasting to loose weight. I learned from you that some doctors back the idea of fasting. I thought it would be hard on your body to do that. 🤔
    Who would have known that coconut oil could help you lose weight. That was interesting to learn.
    Like you said, mixing up these ideas would be the best route to take to lose fat. Thank you for the great ideas.

  7. I’ve never really taken steps in the past to lose unwanted belly fat, but this post have shown me that simple lifestyle or habit changes can make a big change. This was definitely a good and informative read.

    Thank you for sharing!

    • Hi Catherine,
      Thanks for visiting my site,
      Great that you already ahead taking care of your health.
      In the case of coconut oil, studies are showing that coconut oil, olive oil (both cold pressed) and Avocado oil (which is very good for high heat cooking) are better for our health unlike the so called vegetable oil which is made from corn and other grain. But you still have to limit the amount been used for optimum benefits especially if you trying to lose belly fat or weight loss in general.
      I hope this help clarify any misinformation.


  8. Ben,

    Great post. Low Carb + High Protein (ie fatty fish), cutting back on soda, coffee, etc. All makes sense. It’s about eating healthy and eating in proportions, not overindulging. Finding the right balance. Maybe one needs to doo all of the 9 points instead of a few to lose belly fat?

  9. Thanks for let me know how to loss my fat without doing exercise. It’s a great content! I would like try out to stop drinking juice & soda and change to green tea. Hope it might help xD

    Keep it up for more great content!

    • Hi Samuel,
      You’re welcome. Please come back and let us know your progress. If there is anything I can be of help, please do not hesitate to let me know.


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