It is important to know how to reduce belly fat in women. The reason is, having a distended stomach can not only reduce self-confidence, but also has a high potential to cause various health problems.
Most women usually experience an increase in belly fat with age, especially after menopause. This is thought to be caused by decreased levels of the hormone estrogen which can affect the spread of fat in the body.
Several studies have found that the accumulation of fat in the stomach or a distended stomach can be very harmful to health, even if you are of normal weight or even thin.
People who have excess belly fat are known to be at higher risk of various health problems, including type 2 diabetes, elevated cholesterol, respiratory problems, and even premature death from cardiovascular disease.
How to Shrink a Distended Stomach pthere is a woman
For women, here are some ways to reduce a distended stomach that can be applied:
1. Consume foods high in soluble fiber and protein
One of the most effective ways to reduce belly fat in women and is often recommended is to eat foods high in soluble fiber and protein. Several studies have shown that soluble fiber can slow the absorption of food, so you can feel full longer.
In addition, soluble fiber can also reduce the number of calories absorbed by the body and prevent the addition of belly fat. So, try to eat high-fiber foods every day, such as avocados, nuts, broccoli, carrots, apples, guavas, and nuts. oats.
Meanwhile, protein also plays an important role to help shrink a distended stomach. This is evidenced by several studies showing that people who eat more protein tend to have less belly fat than those who don't.
High protein intake can increase metabolism and help you control your appetite. Therefore, make sure to always include good sources of protein in your daily diet, such as lean meats, fish, eggs, dairy products, protein whey, and nuts.
2. Avoid foods that contain lots of trans fat, carbohydrates, and sugar
The next way to shrink a distended stomach in women is to avoid foods that are high in trans fats, carbohydrates, and sugar.
This is supported by several studies that have linked a high intake of trans fats with an increase in belly fat. So, you should stay away from food products that contain a lot of trans fats, such as fried foods, fast food, and pastries.
Not only trans fats, reducing the intake of refined carbohydrates is also considered an effective way to lose fat in the body, including belly fat. You can replace refined carbohydrates with healthy carbohydrate sources in your daily diet, such as bananas, sweet potatoes, oranges, apples, blueberries.
In addition, excessive sugar intake is also one of the main causes of increased fat in the stomach, so that the stomach looks distended. Therefore, limit processed foods or drinks that are high in added sugar, such as chocolate, candy, ice cream, and soft drinks.
3. Limit alcoholic drinks
It's no secret that consuming excessive alcohol can harm the health of the body. Some research shows that consuming too much alcohol can lead to the accumulation of excess fat, especially in the abdomen and increase the risk of obesity.
4. Do exercise regularly
Regular exercise has an important role in increasing the body's metabolism, so that the body burns more fat, including belly fat. If done regularly, exercise can be an effective way to reduce belly fat in women and improve overall health.
Types of exercise that have been shown to have a major effect on reducing belly fat are weight training and aerobic exercise, such as walking, running, or swimming.
For maximum results, do the exercise consistently for at least 75ꟷ150 minutes a week, and continue to increase the frequency and intensity every 2ꟷ3 weeks.
5. Manage stress well and get enough rest
Stress is often associated as one of the causes of a distended stomach. When you are stressed, especially severe stress, it will trigger the release of stress hormones in excess. High levels of stress hormones can affect an increase in appetite and a decrease in sleep quality which can trigger the accumulation of fat in the stomach.
To help manage stress well, you can do a variety of fun and rewarding activities, including yoga or meditation. After that, make sure to get enough and quality sleep, at least 7 hours every night.
For women, the ideal waist size is no more than 88 cm. If it is more, it indicates an unhealthy concentration level of belly fat and a greater risk of health problems.
The various ways to reduce a distended stomach in women that have been mentioned above may be of great help to you. However, it takes effort and perseverance to live it.
So, to shrink a distended stomach while preventing it from reappearing, do the various ways above consistently. If necessary, you can consult with your doctor first to get the right advice on how to shrink a distended stomach in women, according to your health condition.