To reduce belly fat without exercise, focus primarily on dietary and lifestyle changes:

• Cut down on sugar intake by eliminating sugary drinks and avoiding added sugars in foods. Replace these with water, unsweetened tea, or black coffee. Natural sugars from fruits are preferable to processed sugars.
• Increase intake of protein and fiber-rich foods such as lean meats, fish, eggs, legumes, fruits, and vegetables. These help improve digestion, keep you fuller longer, and reduce unhealthy snacking.
• Adopt a Mediterranean-style diet rich in healthy fats like olive oil, nuts, seeds, avocados, and fatty fish, which may help reduce fat around the belly.
• Prioritize getting adequate sleep (about 7-8 hours per night) and manage stress, as poor sleep and stress can contribute to belly fat accumulation.
• Eat mindfully by chewing thoroughly, slowing down meal pace, and controlling portions to reduce caloric intake.
• Drink enough water and stay hydrated to support metabolism.
• Some natural fat cutters like green tea, apple cider vinegar, and foods containing capsaicin (e.g., chili peppers) may aid fat loss.
• Starting meals with vegetables helps fill you up with fiber, reducing overall calorie consumption.

While exercise is highly effective for belly fat loss, these dietary and lifestyle strategies can help reduce belly fat in its absence. However, sustained fat loss requires consistent attention to these habits.