Purebun.com – Having a distended stomach is of course very annoying. Besides being able to reduce self-confidence, a distended stomach also makes it difficult for you to move and increases the risk of developing various diseases.
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 can make 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
To minimize the various risks of health problems, here are ways to shrink a distended stomach that you can try at home:
1. Reduce foods that contain fat and sugar
The 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.
2. Adequate fiber intake
One 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 also revealed that a diet high in fiber and complex carbohydrates, along with limiting fat intake, is effective in helping to reduce weight.
To get adequate fiber intake, you can eat nuts, flaxseed, avocado, broccoli, sweet potatoes, carrots, guava, pears, and apples.
3. Do cardio
In addition to meeting the needs of fiber, you are also advised to do cardio regularly. If done regularly, 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 300 minutes a week. Also combine it with other types of exercise, such as weight training, to accelerate the burning of belly fat.
4. Get enough rest
According to research, 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. This can certainly help reduce the accumulation of fat in the body, especially in the distended stomach area.
5. Relieves stress
Stress 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, in addition to the above methods, another effective way to reduce a distended stomach is to improve your lifestyle, especially by reducing consumption of sugary foods and drinks, reducing carbohydrate consumption, and increasing protein consumption, 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 are still having trouble achieving your ideal body weight even though you have tried various types of diets and implemented the ways to shrink a distended stomach above, you can consult a doctor for advice and how to reduce a distended stomach according to your condition.