Distended stomach from fat accumulation 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 seen.

Subcutaneous fat is fat that is under the skin. This fat can be pinched and seen.

obesity in the body, distended abdomen arises because food intake 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 fat accumulation in the body, including fat in the stomach.

History Obesity in the family, lack of sleep, alcohol consumption habits, and high stress also affect the appearance of distended abdomen.

Old age and hormonal imbalances in postmenopausal women also facilitate the appearance of distended abdomen.

to know you are distended or not try measuring your stomach

Size of your waistline to find out if you have obesity. You can use a meter looped in your stomach.

The position of the meter is parallel to the tip of the pelvis and navel. A man is declared to be obese when the waist circumference exceeds 102 cm. Whereas for women, above 89 cm.

How to shrink the distended stomach

As I have explained before, visceral fat is fat which plays a large role in the appearance of distended abdomen. In contrast to subcutaneous fat that is close to the skin This fat is around the internal organs, making it difficult to remove. However, you can do several ways to reduce distended stomachs. You can tighten your abdominal muscles with sit-ups or other movements, but just doing these exercises will not significantly remove distended stomachs. Do a combination of diet and exercise strategies aimed at reducing weight and reducing total body fat.

Although shrinking a distended stomach is not an easy matter, you still need to try to overcome the distended stomach. Here are some ways you can do it.

1 Note the food consumed and the calorie intake

To reduce fat in the stomach,

you need to reduce calorie intake in the body Consumption of calories is at least reduced by 500-1000 calories per day from the total requirement. Reduce carbohydrates and start eating lots of vegetables, fruit,low-fat dairy products, whole grain products, and lean protein.

2 Expand physical activity

Lack of activity can make it difficult for you to shrink a distended stomach. Start getting used to doing sports, with a combination of weight training and if you are not used to doing strenuous exercise, start with a walking routine or yoga.

3 Reduce consumption of alcoholic

beverages

Besides being not good for health, alcoholic drinks can also cause your stomach to become distended

4 Avoid stress

Stress can also trigger distended stomachs. If you have a problem, try meditating, doing relaxation, and talking to the people closest to you.

5 Enough sleep

Sleep deprivation can cause increased appetite, which affects diet

Many studies also found that lack of sleep affects weight gain. Daily sleep recommendations for adults are 7-8 hours.

To shrink the size of the stomach start to live a healthy life by maintaining your food consumption, changing your lifestyle,

and craftsmen exercise to avoid the danger of distended stomachs. You can consult a nutrition doctor to determine how to reduce excess fat and maintain the ideal weight that is right for you.