Having a distended stomach, of course, is very disturbing. In addition to lowering self-confidence, a distended stomach also makes it difficult for you to choose clothes. So that a distended stomach does not get annoying, consider the following ways to shrink a distended stomach:.
In the human body there are two types of fat, namely subcutaneous fat (under the skin) and visceral fat (in the abdominal cavity). The appearance of a distended abdomen is usually caused by the accumulation of visceral fat in and around the abdominal cavity.
This accumulation of fat is very dangerous for the health of the body, because it makes the organs around the stomach become closed. This results in a person being more at risk of heart disease, cancer, diabetes, Alzheimer's, and metabolic syndrome.
How to Shrink a Distended Stomach
Here are ways to reduce a distended stomach that you can try at home, namely:
- Reduce foods that contain fat and sugarThe presence of belly fat is often associated with excessive consumption of saturated fat and sugar. Saturated fat itself is commonly found in beef, butter, and dairy products. To prevent the formation of fat deposits in the stomach, you should prioritize the consumption of unsaturated fats which can be obtained from fish and nuts. Also limit your calorie intake in general, because the habit of eating high-calorie foods can make your stomach bulge.
- Adequate fiber intakeOne way to shrink a distended stomach that is widely recommended is adequate fiber intake. A study shows that fiber can slow the absorption of food, so you can feel full longer. Other studies have even revealed that a diet high in fiber and complex carbohydrates with limited fat intake is effective in helping to reduce weight. To get enough fiber intake, you can eat nuts, flaxseed, avocado, broccoli, sweet potato, carrot, guava, pear, and apple.
- Do cardioIn addition to meeting the needs of fiber, you are also advised to do cardio regularly. If done regularly several times a week, cardio exercise can be a very effective way to reduce belly fat, because it can help burn fat in the abdominal area. It is recommended to do it for 5 hours a week. Combine also with other types of exercise to accelerate the burning of belly fat.
- Enough restAccording to a study, the time and quality of sleep also have an effect on increasing the amount of fat tissue in the abdomen. From these studies, it can be seen that people who sleep less or sleep too long have a tendency to increase fat and weight. Therefore, get enough sleep for 7 hours per day and try to consistently maintain your sleep time. That way, you can reduce the accumulation of fat in the body, especially in the distended stomach area.
- Relieve stressStress is also often associated as one of the causes of fat accumulation in the stomach. When you are stressed, your adrenal glands release the stress hormone (cortisol) in excess. The release of this hormone can increase appetite and make the body store fat around the stomach. To relieve stress, you are advised to do meditation and yoga regularly.
Keep in mind, the most effective way to shrink a distended stomach is to improve your lifestyle, especially by reducing consumption of sugary foods and drinks, controlling carbohydrate consumption, and avoiding cigarettes and alcoholic beverages. By improving your lifestyle and implementing the things above, it is not impossible that you can reduce your distended stomach in a short time.
If you have tried various types of diets and followed the tips above but are still having trouble achieving your ideal body weight, you can consult a doctor for advice and how to reduce a distended stomach according to your condition.
