How To Lose Belly Fat Without Dieting

If you have ever struggled with dieting and losing weight, then…

You most likely went through a phase where you have restricted food and then a phase where you made up for restriction by overeating.

And if you have done this several times just like I did, then…

You have slowed down your metabolism, messed up your hormones and increased your cravings for more food.

By doing this, you have probably gained weight especially in the abdominal area.

And this happens because when we are unhealthy and constantly go back and forward with our failed attempts to lose weight, our belly fat increases.

When we are on constants diets, losing weight is like pulling teeth.

And every time we lose weight, it is a matter of time, before we gain it all back again because of the way we do it.

When we binge or overeat regularly, we create chaos in our body that prevents us from losing weight.

In order to lose weight from our mid-section, we need to get healthy first.

If our body is not working properly and is under constant stress, losing weight will be a real struggle.

How to lose abdominal fat

1. Get out of survival mode

When we are in survival mode by dieting or cutting out food groups, we are telling our body to preserve energy in order to ensure our survival.

This, in turn, impairs our digestion, slows down our metabolism and we start storing fat in our midsection to protect our vital organs.

The fat around our limbs and other areas will always go first and the fat around our stomach last.

Once we stop dieting and all restrictions, it takes a while before the body adapts to the change and it can finally relax to release the extra weight.

Not overindulging

This doesn’t mean that we are going to indulge in any kind of food without any limits.

All it means is that we will slow down, and make food choices based on what our body needs to get healthy and thrive.

The key here is being mindful of what choices we make rather than just mindlessly indulging in anything we can put our hands on.

*However, keep in mind, if you have been depriving yourself for a while, initially you might feel like you want to make up for the lost times.

But after a while, once the brain registers that there is no actual shortage of food, the pleasure of overindulging in the “forbidden food” will be gone.

2. Regulate hormones

Another step we need to take to lose weight from our waist is regulating our hormones by reducing stress and increasing insulin sensitivity.

By our unhealthy habits, binge eating and stress we create insulin resistance and increase our cortisol levels which are the two main hormones causing fat to be stored on our stomach.


We can regulate our cortisol levels by slowing down, meditation, deep breathing and not over-exercising.

No amount of exercise will make up for the amount of food we binge on.

The only thing that will help us lose weight, will be when our body achieves a state of balance with an adequate amount of rest, nutrients and activities.


Our body releases insulin to distribute the glucose from our blood into our muscles and liver to be used as energy.

When our diet is low on nutrients and high in sugar and simple carbohydrates like cakes, muffins, slices and biscuits, our body releases excess amounts of insulin.

This causes insulin resistance, which is when the cells stop responding to the insulin, making the pancreas release more insulin into our bloodstream.

When our body has too much insulin, not only that we cannot burn fat but the access glucose ends up being stored as fat too.

Symptoms of insulin resistance are:

  • Tiredness
  • Cravings for sugar and carbs
  • Weight gain especially around the waist
  • High blood pressure
  • Brain fog
  • Mood swings
  • Swollen belly as the day progresses
  • Need to urinate middle of the night (wherever the sugar goes, water goes)

Dangerous long-term side effects:

  • Heart disease
  • Diabetes
  • Fatty liver
  • High blood pressure
  • High cholesterol
  • Stroke
  • Dementia and Alzheimers


The hormone which acts the inversely to what the insulin does is Glucagon.

When the glycogen stores in our muscles and liver are depleted (once the food is digested) our blood sugar levels drop.

In order to provide energy, our body then releases glucagon to convert glycerol in our fat cells into glucose for fuel.

Simply said it tells the body to release fat to be used as fuel but this can only happen if we stop eating after we finish a meal.

If we continue overeating and binging, we become more insulin resistant making it harder to lose weight.

Mindset & body coaching program

And if overeating and urges to binge are an issue for you then you can check out the training video below where I share more strategies on how to overcome those challenges.

Click here for the Free training video.

At the end of that training, you will also be able to schedule a free strategy call with me.

Here we can talk about what might be holding you back and if I can help you overcome your challenges.

I hope you found this blog helpful and if you like this content and want to see more, you can subscribe to my YouTube channel Lucia Veracruz. 

And if you have any questions, write them down in the comments sections below, I will be happy to answer all of them.


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