A bulging belly can be a troublesome problem and creates trust problems for many people. Many ways people do to shrink the stomach, one of which is healthy ways to shrink stomach naturally and safely.
The abdominal area is the place where most fats are buried because the muscles on the part are least used and trained so that the burning of fat and calories that occur there is very minimal. In addition, there are some things that trigger the formation of the distended abdomen, including:
Snack eating habits.
Most snack foods containing high sugar and fat such as chocolate, cookies, and ice cream can make calories and fat increase and will only accumulate in the stomach. Especially if we consume it at night (without any activity or activity after), then the calories and fat accumulated will be more and more.
Lack of physical activity.
Lack of physical activity can trigger the formation of distended stomach because intake of incoming calories is not used optimally to be converted into energy sources so much that will only be buried into fat in the stomach. Not only that, daily routines in the office that tends to sit more can also accelerate the formation distended stomach.
Consumption of alcoholic and soft drinks.
Drinks containing alcohol and soda have high levels of sugar and calories. If you often consume them, especially after eating, you will only hoard more calories without being able to metabolize these calories.
How to shrink belly.
A man is said to have a distended stomach that leads to obesity when the circumference of the stomach> 102cm and the parameter for women is> 88cm.In addition to the ideal body shape and difficult to find clothes that fit the body, a person with a distended stomach has a greater risk factor for various diseases, such as cholesterol, diabetes, and heart disease.
Therefore, the distended stomach should not be underestimated and you should start taking steps to shrink stomach. Regular exercise or physical activity and diet are two important points to be taken as a way to shrink the distended abdomen. Let’s peel one by one both points.
Exercise became one of the important steps to shrink the distended stomach. By exercising or doing the regular physical activity, the calories that enter the body through the food can be metabolized and converted well into energy so as not to accumulate into fat.
Someone is advised to exercise regularly at least 3x a week with each duration of at least 30 minutes. Some exercise or physical activity you can do to shrink the stomach is:
Aerobic gymnastics is one of the most recommended types of exercise because it can burn calories gradually and consistently.In contrast to other exhausting sports such as football or short distance running, aerobic exercise retains important elements of good physical activity, that is continuous, has a regular-intensity rhythm of warm-up, climatic, and cooling movements. This makes the intake of oxygen is not consumed quickly and can burn calories effectively.
Swimming is a sport that can shrink the distended stomach without putting a burden on a particular pedestal point of the body.This will greatly help someone who has obesity to be able to exercise comfortably without burdening his legs to support the body. The principle in the sport of swimming is not much different from aerobic exercise, where the burning of oxygen and calories occurs gradually.
Jogging or running is the simplest exercise to shrink belly. Every day you are advised to do this exercise at least 30 minutes to burn 500-900 calories from your body.If you do not have a special time for jogging, activities like up and down stairs or park your vehicle away from work or shopping can be done to keep your physical activity.
Cycling is an activity that includes one aerobic exercise that can burn calories gradually and can shrink belly effectively. Cycling 30 minutes per day is equivalent to burning calories by 300 calories. In addition to the distended belly that disappears, cycling activities can also train your thigh muscles and legs to be stronger.
Exercise-forming abdominal muscles.
Exercise that can form the abdominal muscle is needed so that the fat accumulated in the stomach can burn properly and replaced by muscle mass. Some of the abdominal muscle-building exercises you can do are:
Sit-ups are movements that can burn fat piles in the abdomen and form the muscles that are there.
- Lie on your back on the mat with both legs straight.
- Place both hands behind or side of the head.
- Try to lift the upper body until it reaches the sitting position with the legs kept straight. If you have trouble doing so, you can ask someone for help to hold your knees.
- If you are a woman, it is advisable to perform sit-ups with a knee position in place to prevent injury to your uterus.
2) Back up.
Backups have the opposite movement with sit-ups. If sit up is done in a supine position, back up is done with prone position.
- Lie down with your body straight on your stomach on the mat.
- Place your hands beside your body or back of your head
- Try to lift the upper part of your body without the help of your hands while maintaining your stomach and your legs stick to the mat.
3) Wax attitude.
You can also shrink belly with the movement of candle attitude.
- Lie on the mat.
- Raise your legs straight up until your stomach is lifted, then stomach your stomach using both hands on the right and left of the waist.
4) Cycling movement.
If you do not have a bike, you can do cycling moves at home that can still train all your abdominal muscles, thighs, and also your legs.
- Lie on your back on the mat.
- Raise your legs with movement like a bicycle pedal.
5) Ball Crunch.
The movement of the ball crunch is a sit-up movement performed on a large rubber ball.
- Sit on a large rubber ball with your feet on the floor.
- Lay your body up to your butt and your back touching the big ball.
- Put both hands behind your head and try to lift the upper part of your body with your butt sticking to the ball.
6) Belly dance.
Lately, sports belly dance or belly dance is becoming a trend. Sports that use dance as a basic movement is very fun to do. This exercise can burn calories, fat in the abdomen, and form the abdominal muscles effectively.
You can perform a whole series of motion-shaping abdominal muscles repeatedly every 3 sets of each movement with the number of 1 set as much as 15-20 repetitions. This sport is recommended to be done after you finish doing aerobic exercise.
Diet is not meant here to reduce the frequency of eating in a day that was originally 3 times to 2 times or 1 times, but diet is a way of managing the diet, both in terms of time, type of food, and the number of servings of food.Diet proper to shrink the stomach bloated can be done with the following steps:
Calculate the number of calories that enter.
Calculating the number of calories that enter is the first step to diet properly. A study says that to remove 1kg of fat calorie burning required as many as 7000 calories.
Therefore, keeping an eye on the calorie intake is needed so that the incoming calories are not excessive. You need to reduce every meal you eat as much as 200-300 calories from the usual amount to shrink your pot belly.
2.Increase protein consumption.
Protein is the most important nutrient to shrink the distended abdomen. High protein foods will make you feel full longer so the portion of food you eat on the next schedule will tend to be less. In addition, protein can increase the metabolism of 80-100 calories per day.
Protein foods that you can consume include eggs, fish, meat, and other animal products such as milk or cheese. However, you need to pay attention if you want to eat meat, choose the meat of the inner parts that contain less fat.In addition, you can consume products of nuts and low-fat milk that can provide a sense of satiety faster.
3.Increase consumption of vegetables and fruits.
Vegetables and fruits are low-fat foods with little calorie and high fiber content.This high fiber content will help bind water so that digestion can take place better as well as can dissolve fat. A study found that consuming 14 grams of fiber per day can lower caloric intake by 10%, lose 2 kg in 4 months, and reduce 4% fat in the stomach.
4.Limit the amount of food intake with high sugar content.
The sugar contained in the food consists of 2 kinds of glucose and fructose, in which fructose can only be metabolized in the liver in certain doses.If you consume foods or drinks with high levels of sugar, your liver will not be able to metabolize all of the fructose and will only turn it into fat that accumulates in the stomach.Therefore, dietary restrictions such as cookies, chocolate, and ice cream or soft drinks and alcoholic beverages need to be done to shrink your distended abdomen.
5. Do not eat before bedtime.
To shrink the stomach, you should not eat before bedtime. This is because the digestive time of food in the stomach is 2 hours to further processed and metabolized in the next digestive tract.
Lack of activity just before bedtime will only make the incoming calories not converted into energy, but only dumped into fat. If you really feel hungry, it is advisable to consume vegetables or fruits that have low-calorie content, such as apples.
Exercise and managing the diet are 2 important points to shrink your stomach in natural and safe ways. In doing both you need to understand that nothing is instant. Therefore, do both things side by side accompanied by intention, perseverance, and patience. In addition, you must also be sensitive and recognize your limits. If a particular sport cannot be done because of your body condition or your feet are not possible, you can choose quite one of the most appropriate sport for you. As long as you do regularly and consistently, your bulging belly will be flat.
Also read: Preventing High Blood Pressure: Tips on Controlling Prehypertension.
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