Having a distended stomach sometimes interferes with comfort in dressing. However, not all ways to shrink the stomach are easy to do.
So, what are the tips to shrink the stomach that is effective? Find out how in the following explanation!
Tips to Reduce Belly Fat
Accumulation of fat in the abdomen (visceral fat) is one of the causes of a distended stomach. This condition can be experienced by anyone, even though thin people.
Because there are various things that cause a distended stomach, ranging from genetics to lifestyle.
A balanced diet is not enough to prevent a distended stomach. You need to balance it with regular exercise to burn belly fat.
Here are some ways to reduce belly fat that are quite easy to do at home.
1. Exercise regularly
Regular exercise is a way to shrink the stomach that may be familiar to you.
Usually, visceral fat will accumulate in people who are lazy to exercise, causing the stomach to enlarge and even sagging.
Try to exercise regularly for at least 30 minutes a day. You can try moderate-intensity exercise, such as:
- walk,
- bicycle,
- swimming,
- jogging and
- gymnastics.
When done regularly, this stomach slimming method can increase heart rate, help maintain weight, and burn body fat.
After exercise, wipe your sweat with a microfiber sports towel
2. Increase protein and fiber intake
Not only exercise, you can start multiplying foods with protein and fiber content to get rid of a distended stomach.
In the digestive system, fiber is processed in a short time so that it helps keep you full for longer. As a result, you can reduce your calorie intake.
Not only that, fiber maintains the function of the digestive system which can reduce flatulence and make the stomach look small.
Research published in the journal Nutrition and Metabolism (2012) states that protein helps repair muscle tissue and makes the body feel full longer.
The study also found that people who ate proteins such as milk, eggs, and meat had lower levels of belly fat.
3. Limiting consumption of refined carbohydrates
In addition to increasing protein and fiber intake, you also need to limit the consumption of processed foods high in simple carbohydrates such as sugar.
Carbohydrates are a source of energy for the body, but not all types of carbohydrates are good for consumption.
For example, consuming too much sugar can increase fat levels in the blood, even causing diabetes.
Instead of refined carbohydrates, you can eat healthy sources of complex carbohydrates, such as whole grains and legumes.
No less important, how to shrink the stomach by limiting carbohydrates also needs to be accompanied by sufficient daily Nutritional Adequacy Rate (RDA).
4. Try resistance training
Resistance training is one of the most popular ways to shrink the stomach in the community.
This type of exercise is believed to be suitable for people who want to reduce calories, but do not want to lose muscle mass.
Increasing muscle mass can also help your body burn more calories even when you’re resting.
Types of resistance training you can try include:
- weightlifting,
- squats, or
- lunges.
5. Meet the fluid needs
If you wake up and your stomach looks bigger than before, you may have eaten too much at night.
No need to worry because there is a way to keep your stomach from getting distended, namely by meeting your fluid needs.
Consumption of fluids is not just about drinking water.
You can get the fluids your body needs through foods that contain water, such as soups, fruit juices, or smoothies.
Consuming fruits and smoothies at breakfast not only eliminates a distended stomach, but also helps digestion so as not to be constipated.
Read More : Some Jogging Tips You Need to Know
6. Get enough sleep
Besides having health benefits, ensuring adequate sleep is also one of the ways to shrink the stomach.
Research from the journal Metabolism says that lack of sleep can affect hormones that regulate appetite.
This can make you feel hungrier, especially at night when your body should be resting.
The researchers also noted that increasing the duration and quality of sleep can help with weight loss.
This also applies when you want to burn visceral fat in the stomach, so you need to regulate your daily activities and avoid staying up late.
7. Increase intake of healthy fats
Fat consists of two types, namely saturated fat and unsaturated fat. Unsaturated fats are often called healthy fats because these fats are good for the body.
Prioritizing sources of healthy fats in your daily diet is also a way to shrink the stomach that is quite easy to do.
Good sources of unsaturated fatty acids to overcome a distended stomach, namely:
- olive oil,
- avocado,
- nuts,
- sesame oil, dan
- peanut butter without added sugar.
8. Chew your food slowly
Did you know that eating too fast can cause the body to get excessive calorie intake?
The reason is, eating too fast makes the brain not get time to send signals of satiety to the body.
Meanwhile, chewing food slowly can help prevent flatulence.
If food is not chewed properly, it will be difficult for the body to digest it and you are at risk for digestive problems such as constipation.
So, try to chew slowly so that the stomach does not get distended later.
9. Living a healthy lifestyle
Various tips to shrink the stomach above will not work if you do not do it regularly.
Although not a dangerous condition, a distended stomach can be a symptom of health problems.
That is why, you must consistently live a healthy lifestyle and diet, as well as exercise regularly.
Experts emphasize that lifestyle, especially exercise, is the best way to fight belly fat.
If you have trouble designing the right diet, try to consult a nutritionist to help you get the right food menu.
10. Manage stress
According to the Cleveland Clinic, your body produces a lot of the hormone cortisol in your blood when you’re under stress.
When that happens, you will usually find it more difficult to control your appetite or regulate your activities properly.
Not infrequently, you do emotional eating that results in rapid weight gain but not accompanied by regular exercise.
In addition, stress can cause sleep problems such as insomnia which also plays a role in increasing the risk of a distended stomach.
For that, you need to manage stress as a way to shrink a distended stomach. You can try meditation, yoga, or consult a professional.
Read More : 4 Light Exercises at Home to Lose Weight
