4 Ways to Remove Fat in the Stomach
Windowofworld.com – If you have a belly that is fat and bloated because of a pile of fat, there are a variety of ways you can lose belly fat. Not just for the sake of appearance, remove fat in the stomach is also important to prevent various diseases.
Distended stomach is often a sign of fat accumulation in the stomach. If left too long, the accumulation of fat in the stomach that causes obesity can increase the risk of various diseases, such as diabetes, hypertension, stroke, heart attack, cancer, and dementia.
To reduce the risk of various diseases and make the body healthier and look more proportional, there are several ways to get rid of belly fat that you should try.
Ways to Get Rid of Fat in the Stomach Safely
Eliminating belly fat naturally is a process that requires patience and determination. But if done routinely and consistently, the ideal body shape with reduced abdominal fat can eventually be obtained over time.
The following are some ways to get rid of belly fat that you can do:
1. Control portion of food
The first way to reduce fat deposits in the stomach is to limit calorie intake. You can start by reducing the portion of the meal at least half the normal portion, but eat in that portion more often.
One thing you need to remember, never to skip breakfast, because it will only make your appetite increase during the day. If at night you feel hungry, try to drink plenty of water and choose low-calorie foods, such as whole wheat bread, oatmeal, vegetables and fruit.
2. Selective in choosing the type of food consumed
In addition to controlling the portion of food, you also need to be more selective in consuming food and drinks. Choose healthy and nutritious intake, such as:
- Foods high in fiber and complex carbohydrates, such as vegetables and fruits and whole grains.
- Foods high in protein, such as lean meat, fish, eggs, and beans.
- Foods that contain healthy fats, such as olive oil, coconut oil, avocados, fish, soy, and yogurt.
To reduce fat in the stomach so as not to bulge, avoid or limit consumption of some of the following foods or drinks:
- Foods or drinks that contain high sugar, such as cakes, soft drinks, ice cream, and syrup.
- Fast food.
- Foods with high saturated fat (cholesterol) and trans fats, such as cheese, margarine, organ meats, and fatty meats.
- Alcoholic beverages.
3. Exercise regularly
In addition to following a healthy diet, an effective and equally important way to get rid of belly fat is to exercise routine and discipline. Do sports every day for at least 30 minutes or 5 days a week.
There are many types of sports that can be done to get rid of belly fat, for example walking, jogging, aerobics, zumba, yoga, pilates, swimming, and cardio exercises. You can also try various exercises or movements to shrink the stomach, such as sit ups, planks, or side planks.
4. Reduce stress
Stress is one of the causes of accumulation of fat in the stomach and the culprit of obesity. When under stress, you will become hungry more often, so that you are encouraged to eat a lot or snack. If the urge is fulfilled, the body will eventually become increasingly fat.
For this reason, it’s important to reduce stress by regularly relaxing and getting enough sleep for at least 7-9 hours each night.
In addition to ways to eliminate abdominal fat above, also complete a healthy lifestyle, such as drinking enough water and not smoking, to get maximum results.
Keep in mind, how to get rid of belly fat does take quite a long time and process, so you need to do it patiently and not give up quickly.
If you have a certain medical condition or find it difficult to lose fat in the abdomen and get the ideal body weight, try consulting a nutrition doctor to find out which diet and type of exercise is appropriate for your condition.