Having a bloated stomach is annoying. Because not only disrupt the appearance, distended stomach also raises many health problems - from heart disease, stroke, dementia, to depression. Do not panic. There are some easy tips you can do to start shrinking your belly. Anything? Abdominal fat or visceral fat is a type of fat that is around the organs in our body. Although its presence seems disturbing, but belly fat is needed because it provides a cushion for the important organs in the body. Unfortunately, if belly fat accumulates too much, this can have an impact on the health of our body. Then when the distended stomach is disturbing the appearance, most people will work hard to eliminate it.
But often, despite hours of exercise or hunger, belly fat does not go away. Here are some reasons why belly shrinking is a pretty tough thing to do: Too much consumption of processed food Process foods can increase inflammation in the body. Therefore, try to eat foods rich in antioxidants such as fruits, vegetables, and grains that can prevent the appearance of belly fat. Eating the wrong type of fatty foods In fact, the body does not show the same reaction to all types of fat intake. The results showed that high intake of saturated fats (such as meat and milk) can increase fat accumulation in the abdomen. While unsaturated fats (olive oil and avocado) actually have anti-inflammatory effects that affect both the body. Lack of sleep and stress Both can actually trigger the body to produce the hormone cortisol that can make the body store fat in the middle of the body. Lack of exercise Similar to the problem of fat accumulation in other body parts, belly fat can not be removed just like that. To shrink your stomach, you need to do a healthy diet and exercise routine that focuses on exercises in all areas of the body where there is a buildup of body fat - not just concentration in the stomach.
So, what can be done to eradicate stubborn belly fat?
Limit sugar consumption
Although adding to the favors of food / drinks we consume, sugar contains fructose which can cause health problems if consumed in excess. In fact, a study found that there is a relationship between high sugar intake with increased abdominal fat.Limit consumption of carbohydrates
The study found that when we limit the consumption of carbohydrates, it can decrease appetite and lose weight. In addition, low-carbohydrate consumption can also prevent type 2 diabetes.Expand protein consumption
Protein (such as meat, fish, eggs, milk or nuts) is a very important nutrient for weight control. High protein intake can increase the release of hormones that can reduce appetite and indicate that we are full. Protein can also increase the body's metabolism and maintain muscle mass during weight loss. A study found that people who consume more protein tend to have fewer belly fat than people who consume only a small amount of protein.Avoid stress
Stress can trigger the adrenal glands to produce stress hormones cortisol. High levels of cortisol can increase appetite and promote storage of belly fat. What's more, women who have from the beginning had a large waistline tend to produce more cortisol in response to stress. Increased cortisol increases the chances of fat accumulate around the center of the body. Therefore, the effort to shrink the belly is actually simple. In addition to maintaining a diet, we also just do the things we enjoy to reduce stress (like watching movies, vacations, sports, etc.).Aerobic exercise
Aerobic exercise (cardio) is done to maintain body fitness and burn calories. The study also found that aerobics is one effective way to reduce belly fat. And regardless of the intensity of our aerobics, the most important is how much / exercise routine. A study found menopausal age women lost more fat from all areas of the body when doing aerobic exercise for 300 minutes per week compared with 150 minutes per week. 6. Adequate sleep Studies show that lack of sleep tends to trigger weight gain - including abdominal fat. Therefore, one way that we can do to shrink the stomach is to sleep enough and qualified.
