How to Lose Belly Fat in a Wheelchair Without Exercise

Of course, everyone wants to have a flat stomach with that sexy curve.

But as it goes, not all are lucky. For us folks with disabilities, it may be a little harder to work our abs out as they showed on TV.

Lucky for us though, we’re smarter and will find ways around it.

With these proven techniques you can get a flat stomach in a wheelchair without any exercise. Scroll down!

Table of Contents show

#1 You Need to Cut Calories (not by much)

How many calories does a wheelchair bound person need?

“The average man needs around 2,500 calories a day to maintain his body weight. The average woman needs around 2,000 calories a day”
According to NHS

If you regularly use a wheelchair or another mobility aid you need fewer calories. That’s 50-100 calories less than the typical woman and 150-250 less than the typical man.

The exact figures depend on your gender, weight, and disability. Your doctor or dietitian can help you work out how much you need to eat based on your weight, height, gender, and age.

#2 Go to Bed Earlier, Have a Quality Sleep

Losing belly fat is a dream for many. But, it is not as hard as people think.

One of the simplest ways to lose belly fat is to have proper sleep.

If you go to bed earlier and have quality sleep, you will notice the difference in your body. The biggest advantage of going to bed early is that you can have uninterrupted sleep.

People who don’t get enough sleep might have a higher chance of being overweight or obese. Getting less than 6 hours of sleep a night is linked to more belly fat and being overweight in adults.

#3 Eat Whole Foods, Rather than Processed

step toward losing belly fat - can food vs fresh food

Processed foods are low on vitamins, minerals and phytonutrients and are high in sugar, salt, and trans fats.

Consuming whole, single-ingredient foods over processed ones is a positive step toward losing belly fat.

The good news is, when you consume more whole foods to lose belly fat, you’ll find yourself eating fewer calories overall and losing weight in no time.

Whole foods not only help you feel full longer, but they also contain beneficial nutrients that promote weight loss when combined with a healthy diet.

#4 Drink Lots of Water

Staying hydrated can do wonders for your digestive system and the areas of belly fat you want to lose.

When you drink water, your body gets rid of excess sodium and other minerals, which helps to flush out the fat.

You should aim to drink 2-3 liters of plain water per day. This will also leave you feeling fuller for longer after your meals.

#5 Eat Slowly and Chew Well

Eating slowly may help you feel full faster.

If you swallow your food too quickly, it tends to end up in your stomach before your brain has had a chance to fully register how much you’ve eaten.

This can lead to over-eating and weight gain despite your best efforts to eat less.

According to a study by the University of Rhode Island, those who chew their food slowly and enjoy it will feel fuller and realize that they don’t need as much to feel satisfied.

#6 Limit Your Sugar Intake

For anyone who wants to figure out how to get rid of belly fat, sugar is something you want to eliminate from your diet.

Why?

Eating sugar leads to insulin spikes and insulin is known to lock on fat cells. Excess sugar can also be converted into fat deposits in your abdomen.

So the sugar calories — should be eliminated if you’re serious about losing weight while in a wheelchair.

#7 Add High Fiber Foods to Your Diet, Try Soluble Fiber

If you are looking for a way to avoid overeating and you feel like the only food that satisfies your hunger is fast food, then you should consider adding high fiber foods to your diet.

High fiber food can help you feel full longer, helping you avoid unnecessary calories.

Soluble fiber is a fiber that dissolves in water which means it helps your body to maintain hydration and manage bad cholesterol.

Soluble fibers are recommended over other fibers because they are better at slowing the rate that food passes through our intestines.

Some of the best Soluble fiber foods you can consume are:

Flaxseeds
Avocados
Oats
Legumes
Brussels
Blackberries
Sprouts

#8 Drink Green Tea or Coffee (No Sugar)

Unsweetened coffee and green tea have remarkably healthy characteristics.

The idea of drinking coffee or green tea can help you reduce belly fat.

Several studies suggest that taking green tea extract or EGCG supplements can help you to lose weight without exercise.

In most studies, this amounts to about a 3–4% increase, although some show an increase as high as 8%.

Coffee contains antioxidants, nutrients and minerals that can boost the immune system, improve heart health, aid in digestion and even support muscle function.

It can also help you burn more belly fat.

#9 Skip the Salt, Avoid High-Sodium Processed Foods

High salt levels can cause your body to retain water weight, making you feel bloated.

Did you know that 70% of the sodium we consume comes from processed foods?

The three main processed foods that are filled with salt are:

Deli Meats
Chips
Pretzels

One serving of deli meat can have around 600 milligrams of salt.

That’s equivalent to five bowls of rice or more than one head of lettuce.

#10 Consume More Protein

lose belly fat by consuming more protein - Mobility Hive

Adding protein to your diet can help you lose weight in a number of different ways.

If you consume more protein, it will be converted into amino acids.

These amino acids are broken down into small units and are burned off as energy.

This is the same energy that is used to burn off fat. So if you consume more protein, then more energy will be burned off and your body fat percentage will decrease.

Protein also puts the brakes on the process of aging meaning that when we eat adequate protein it can actually slow down the aging process of the cells in our body.

#11 Try to Avoid Alcohol

Drinking alcohol is more than just being bad for your health, it can actually sabotage your efforts to lose weight.

Alcohol contains a high number of calories yet acts as an appetite stimulant making you feel hungry even when you are full.

Your alcohol intake can also be a major factor in why certain diets simply do not work for you.

By choosing to lessen or completely eliminate your alcohol intake, you can see great success in your weight loss efforts.

#12 Be Patient and Don’t Lose Hope

Many people find it hard to believe that they can lose belly fat when they are disabled.

It doesn’t matter if you were wheelchaired from an accident or had a stroke, you can get rid of belly fat too.

There are ways to lose stomach fat when disabled and it’s never too late to take action.

With the combination of the right diet, and determination you’ll see amazing results with your body in no time.

What is Belly Fat? Is it OK to have belly fat?

Belly fat is the fat that is deposited between the abdominal organs and the skin on your waist.
It is a combination of subcutaneous fat (under the skin) and visceral fat that is present in the abdominal cavity.

Belly fat is more than an inconvenience; it is a threat to your health. It is linked to high blood pressure, diabetes, and heart disease. It is also associated with a higher risk of death.

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Gail Lennon

Gail Lennon is a published author of children’s picture books and educational materials for teachers. She has been living with a neuromuscular disorder for over twenty years and uses a wheelchair as a result. Through her own experiences and curiosity, Gail has become well-versed in career and lifestyle options for individuals with mobility disabilities. She often writes reviews and blogs about her experiences, providing valuable insights and advice on living with a disability.