KONTAN.CO.ID – Jakarta. Many experts offer ways to reduce belly fat. However, if the method of shrinking a distended stomach has not been effective, try the following tips.
Having a distended stomach is a complaint of many people. In addition to disturbing the space, a distended stomach can also interfere with appearance. Basically, a distended stomach is caused by the accumulation of fat that occurs in the abdomen.
Citing a study entitled “Ratio of visceral-to-subcutaneous fat area predicts cardiovascular events in patients with type 2 diabetes”, belly fat is a very dangerous type of fat. In addition, belly fat is strongly associated with dangerous diseases, such as type 2 diabetes and heart disease.
Therefore, reducing belly fat and getting rid of belly fat is very important for health. For men, the normal waist circumference is 102 cm and for women 88 cm.
If it exceeds this number, it can be said as abdominal obesity, namely obesity due to excess fat in the stomach or generally referred to as a distended stomach. What causes a distended stomach? How to reduce a distended stomach?
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Causes of a distended stomach
The causes of a distended stomach actually vary from genes to lifestyle. However, most of the causes of a distended stomach is an unhealthy lifestyle.
Reporting from Medical News Today, here are some of the causes of a distended stomach.
The cause of a distended stomach that often occurs is a poor diet. A diet low in protein and high in carbohydrates can affect weight. Protein helps a person feel full longer and people who don’t include lean protein in their diet can eat more overall.
In addition, trans fats can lead to inflammation and obesity. Trans fats are in many foods, including fast food and baked goods.
The American Heart Association recommends that people replace trans fats with healthy whole grain foods and unsaturated fats.
Consuming alcohol in excess can lead to various health problems, including liver disease and inflammation. A 2015 report titled “Alcohol Consumption and Obesity: An Update” found that drinking too much alcohol can also cause belly fat in men.
Lack of exercise is also a cause of distended stomach. If a person consumes more calories than he burns, he will gain weight.
A sedentary lifestyle makes it difficult for a person to get rid of excess fat, causing fat accumulation in the abdomen.
The steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous situation or high pressure, their body releases cortisol, and this hormone can affect metabolism.
People often seek food for comfort when they are feeling stressed. Cortisol causes the excess calories to stay around the stomach and other areas of the body, causing a buildup. Therefore, stress is also a cause of belly fat.
The cause of a distended stomach can also be due to genetic factors. The US Centers for Disease Control and Prevention (CDC) reveals that genes also have something to do with obesity. Some researchers have concluded that genes can influence behavior, metabolism, and obesity risk. Environmental and behavioral factors also play a role in the likelihood of people becoming obese.
Another cause of a distended stomach is lack of sleep. A study entitled “The role of sleep duration in the regulation of energy balance: effects on energy intakes and expenditure” explains that weight gain is associated with short sleep duration.
This is what causes the accumulation of fat in the stomach. Short sleep duration is associated with increased food intake which may play a role in the development of belly fat. Lack of adequate sleep also has the potential to lead to unhealthy eating behaviors, such as emotional eating.
Smoking is also a cause of belly fat. Researchers may not think of smoking as a direct cause of belly fat, but they do believe it is a risk factor. A 2012 study entitled “Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study” showed that smokers have more abdominal and visceral fat than nonsmokers.
An easy way to shrink a bloated stomach
Here are some easy ways to shrink a distended stomach that can be done at home.
- Avoid consumption of sugary drinks and foods
The first way to shrink a distended stomach is to avoid consuming sugary drinks and foods. Foods and drinks with added sugar are bad for health. Eating these types of foods can cause weight gain.
A study entitled “Fructose and Sugar: A Major Mediator of Nonalcoholic Fatty Liver Disease” shows that added sugar has harmful effects on metabolic health.
In addition, another study entitled “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans” shows that excess sugar can cause belly fat. Therefore, it is necessary to control daily sugar intake.
One of them, avoid foods and drinks that contain high added sugar, such as stamina-boosting drinks, syrups, sodas, cakes, and so on.
- Consume more protein
Another way to reduce belly fat is to consume more protein. Protein is an important macronutrient for weight loss. A study entitled “The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men” shows that protein can reduce cravings by up to 60 percent.
In addition, protein consumption also increases metabolism by 80 – 100 calories per day and helps reduce daily calorie intake by 441. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These products are the best sources of protein for the diet.
Reducing carbohydrate consumption is a very effective way to lose fat and reduce belly fat. Summarizing from a study entitled “The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms”, it shows that when a person reduces carbohydrates, their appetite decreases and they gain weight. down.
Eating lots of fiber can help you lose weight. In addition, the consumption of fibrous foods can also be a way to shrink a distended stomach.
A study entitled “Dietary fiber and weight regulation” showed that an additional 14 grams of fiber per day resulted in a 10% reduction in calorie intake and approximately 4.5 pounds (2 kg) of weight loss over 4 months. This implies that soluble fiber may be particularly effective at reducing harmful belly fat.
The best way to get more fiber is to eat lots of plant foods, including vegetables and fruit. Nuts, cereals, and whole grains are also good sources.
Exercise is one of the best things you can do to improve your health and reduce your risk of disease. Exercise can also be a way to help reduce belly fat significantly.
The publication titled “The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis” shows that cardio exercise, such as running, swimming, or walking, can significantly reduce belly fat.
Another way to shrink a distended stomach is to adjust your diet. Diet is important in overcoming a distended stomach. Plan in detail what you will eat each day by weighing and measuring everything you eat.
Reporting from Healthline, planning ahead can help achieve certain goals, such as increasing protein intake by 25-30% of calories or reducing unhealthy carbohydrates.
That’s a variety of causes and ways to shrink a distended stomach. Execute all the tips to shrink a distended stomach above and avoid the factors that cause it, you can get a normal stomach.
This article has been published on Kompas.com with the title “6 Easy Ways to Get Rid of a Distended Stomach”,
Author : Galih Pangestu Jati
Editor: Resa Eka Ayu Sartika