6 How to effectively reduce a distended stomach & bull; hello healthy

Fat that is in the abdominal cavity and surrounds the organs in the stomach is called visceral fat (visceral fat). Fat is what makes your stomach look bigger - or commonly known as a distended stomach. Apart from making you feel insecure, a distended stomach also makes you uncomfortable with your appearance.

But believe it or not, everyone has belly fat, even someone who has six packs though. This is normal. It's just that too much belly fat can affect your health.

It turns out that thin people can also have a distended stomach

Even thin people can experience a distended stomach, because there are several factors that cause a distended stomach, including genetic factors, lifestyle, and how active you are. In fact, according to one study, it was found that thin people who pay attention to their diet but don't exercise, are more likely to store visceral fat in their stomach.

Therefore, here are some of the main steps to reduce a distended stomach that you might be able to do.

What must be done regularly to reduce a distended stomach

1. Exercise 30 minutes per day

The key is that you have to stay active by exercising, because visceral fat will come when you are lazy to exercise. Try to exercise at least 30 minutes a day for moderate exercise such as walking, jogging, or sit ups.

Do it regularly because moderate exercise can help you control your weight, increase your heart rate, and slow down the appearance of visceral fat in your stomach.

2. Expand fiber and protein

Paying attention to diet is not only useful for weight loss, but can also be done to reduce a distended stomach. You must pay attention to the portions of food and the intake of nutrients from the food you consume. Foods that are recommended for consumption are foods that contain fiber such as fruits, vegetables and whole grains, foods that contain protein, and limit carbohydrate intake.

Hairston's research shows that people who consume 10 grams of fiber per day (such as one small apple, or a cup of green beans) can prevent visceral fat in the stomach.

3. Sleep at least 6 hours a day

Again, sleep is beneficial for health, including efforts to shrink your stomach. According to a study it is known that people who sleep enough, i.e. six to seven hours per day, get less visceral fat than people who sleep less than five hours per day.

4. Don't forget to relax

Without you knowing it, managing stress can help you shrink a distended stomach. Try relaxing with family or friends, meditating, or doing some casual exercise to keep you happy and avoid stress.

5. Increase the consumption of fluids

Have you ever woken up with an enlarged stomach compared to before? This can happen if you ate too much the night before. If this happens, try to consume more fluids, such as soups, juices, or smoothies at breakfast. Fluids can help you prevent your stomach from getting bigger and will help your digestion.

6. Do everything regularly until it becomes a lifestyle

A distended stomach is not something to worry about because it is natural. However, if your stomach always gets bigger after snacking or eating, this could be a sign that you are constipated. To overcome this, you must be consistent in consuming more fluids so as not to become dehydrated, exercising regularly, eating healthy foods and containing fiber (such as fruits, vegetables, and whole grains). And for now, experts emphasize that a lifestyle, especially exercise, is the best way to fight visceral fat.

According to Johns Hopkins researchers, the combination of exercise and the right diet will help you lose belly fat or shrink your potbelly which has been linked to a higher risk of heart disease.