5 Ways to Shrink Distended Stomach
Windowofworld.com – Distended stomach not only affects the appearance, but also dangerous to general health conditions. Distended stomach is dangerous because of the accumulation of fat. What are the dangers of distended stomach that can be caused? And how do you reduce belly fat? Listen to the explanation.
Distended stomach due to accumulation of fat in the abdomen. Fat in the abdomen consists of two types, namely subcutaneous fat and visceral fat. Subcutaneous fat is fat that is under the skin. This fat can be pinched and visible.
While visceral fat around the organs in the body so it is not visible. Visceral fat is often associated with obesity in the stomach. Besides dangerous because it can increase the risk of certain diseases, such as heart disease, visceral fat is very difficult to remove.
What causes a distended stomach?
Like obesity in the body, distended stomach arises because of food intake that exceeds the energy needed for physical activity. If you eat too much, especially foods that are high in sugar and cholesterol and lack of exercise, you will experience a buildup of fat on the body, including fat in the stomach.
Family history of obesity, lack of sleep, alcohol consumption habits, and high stress also influence the emergence of a distended stomach. Old age and hormonal imbalances in menopausal women also facilitate the emergence of a distended stomach.
How dangerous belly fat?
Measure your waist circumference to see if you have obesity. You can use the tape measure looped on your stomach. The meter position is parallel to the tip of the pelvic bone and the navel. A man is declared obese if his waist circumference exceeds 102 cm. Whereas in women, above 89 cm.
To monitor nutritional status, you can also calculate body mass index. The higher the body mass index number, means the more amount of fat in the body.
Dangers posed by the accumulation of stomach fat
For those of you who have a distended stomach because most of the fat, you should be vigilant, because this condition increases the risk of a number of dangerous diseases.
Collection of fat in the body can secrete inflammatory compounds and hormones that can disrupt the body’s metabolism. Inflammatory compounds are also called cytokines. This substance can cause inflammation in the body thereby increasing the risk of heart disease, stroke, and high blood pressure. The researchers also found that cytokine compounds can cause certain cancers. It is said that belly fat is closely related to colon cancer, esophageal cancer, and pancreatic cancer.
The danger of distended stomach is also associated with increased production of bad cholesterol and decreased production of good cholesterol. That is why a distended stomach can increase the risk of high cholesterol. In addition, excess fat also causes insulin to be less effective in controlling blood sugar thereby increasing the risk of diabetes. In addition, excess fat can also cause respiratory distress, even increasing the risk of premature death from cardiovascular disease.
How to reduce belly fat?
As explained earlier, visceral fat is fat that plays a role in the emergence of a distended stomach. Unlike the subcutaneous fat that is close to the skin, this fat is located around the internal organs, making it difficult to remove. However, you can do several ways to reduce belly fat.
You can tighten your abdominal muscles with crunches or other movements, but just doing these exercises will not get rid of a distended stomach significantly. Do a combination of diet and exercise strategies aimed at reducing weight, reducing total body fat while removing fat in the stomach.
Although shrinking a distended stomach is not an easy matter, you still need to try to overcome the distended stomach. The following are some ways that can be done;
1. Pay attention to the food consumed and its calorie intake
To reduce belly fat, you need to reduce your calorie intake in the tub. Calorie consumption is at least 500-1000 calories per day of total needs. Reduce carbohydrates and start eating lots of vegetables, fruit, low-fat dairy products, whole grain products, and lean protein.
2. Increase physical activity
Lack of activity can make it difficult for you to shrink a distended stomach. Start getting into the habit of doing sports, with a combination of weight training and If you are not used to doing strenuous exercise, start with a routine of walking or yoga.
3. Reduce consumption of alcoholic drinks
Besides not good for health, alcoholic drinks can also cause your stomach to become distended.
4. Avoid stress
Stress can also trigger a distended stomach. If you have a problem, try meditating, doing relaxation, and talking with the people closest to you.
5. Enough sleep
Lack of sleep can cause your appetite to increase so that it affects your diet. Many studies also find that lack of sleep affects the increase in body weight. Recommended daily sleep for adults is 7-8 per hour.
To reduce the size of your stomach, start to live a healthy life by maintaining your food consumption, changing your lifestyle, and exercising diligently to avoid the dangers of a distended stomach. You can consult a nutritionist to determine how to reduce excess fat and maintain the ideal body weight that is right for you.