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!
#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
Most people who struggle with losing belly fat fall short of weight loss goals because they don’t get enough quality sleep.
Losing belly fat without exercise starts with quality sleep.
How is this possible? Well, less sleep leads to an increase in the hormone ghrelin. This, in turn, makes your brain more likely to want to eat.
You can avoid this by getting sufficient sleep – which is usually about 6-8 hours of restful sleep per night.
#3 Eat Whole Foods, Rather than Processed
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.
Water flushes out toxins from our digestive system as well as helps break down food.
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.
Because it causes a spike in insulin levels and sends your body into a fat-storage mode.
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:
#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
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
Adding protein to your diet can help you lose weight in a number of different ways.
It provides a sense of fullness when eaten at meals which can help with weight loss and decrease our appetite.
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.