See How to Shrink Distended Stomach Here

Having a distended stomach is of course very annoying. In addition to reducing self-confidence, a distended abdomen also makes it difficult for you to choose clothes. So that the distended abdomen is not increasingly disturbing, see how to shrink the following 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 someone more at risk of developing heart disease, cancer, diabetes, Alzheimer's, and metabolic syndrome.

How to reduce belly fat

Here is a way to reduce the distended stomach that you can try at home, namely:

• Reduce foods that contain fat and sugar

The presence of belly fat is often associated with consumption of saturated fat and excessive sugar. Saturated fats themselves are usually 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 that can be obtained from fish and nuts. Also limit your general calorie intake, because the habit of eating high-calorie foods can make a distended stomach.

• Inadequate fiber intake

One way to reduce belly fat that is widely recommended is adequate fiber intake. A study shows, fiber can slow down food absorption, so you can feel full longer. Other studies have even revealed that diets high in fiber and complex carbohydrates accompanied by restrictions on fat intake are effective in helping to reduce weight. To get enough fiber, you can eat nuts, flaxseed, avocados, broccoli, sweet potatoes, carrots, guavas, pears, and apples.

• Do cardio sports

In addition to meeting fiber needs, you are also advised to regularly do cardio. If done routinely several times a week, cardio exercise can be a very effective way to reduce the distended abdomen, because it can help burn fat in the abdominal area. It is recommended to do it for 5 hours a week. Also combine with other types of exercise in order to accelerate the burning of belly fat.

• Enough rest

According to one study, sleep time and quality also influence the increasing amount of fatty tissue in the stomach. From these studies it appears that people who lack sleep or actually sleep too long, have a tendency to experience increased fat and weight. Therefore, it is sufficient to 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 abdomen.

• Relieve stress

Stress is also often associated as one of the causes of accumulation of fat in the stomach. When you are stressed, the adrenal glands will release stress hormones (cortisol) excessively. 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 reduce the distended stomach is to improve lifestyle, especially by reducing consumption of sweet foods and drinks, controlling carbohydrate consumption, and avoiding cigarettes and alcoholic drinks. By improving your lifestyle and applying the things above it is not impossible that you can shrink a distended stomach in a short time. If you have tried various types of diets and follow the tips above, but it is still difficult to achieve ideal body weight, you can consult a doctor to get advice and how to shrink belly fat according to your condition.