10 Ways to Shrink a Bloated Stomach in Women - Diseaseassist
There are many ways to shrink a distended stomach in women to maintain appearance and health. These methods are effective for preventing and reducing the accumulation of fat in the stomach as long as they are done consistently and correctly.
The most important way to shrink a distended stomach is to lose overall weight. Even so, there are ways that can be done to make the stomach look slimmer, for example with abdominal muscle toning exercises.
In addition, to shrink a distended stomach in women, it is also necessary to make lifestyle changes to be healthier. One of them is to avoid various things that can cause weight gain and a distended stomach, for example the habit of consuming alcoholic beverages or unhealthy eating patterns that can cause fat accumulation in the stomach.
Tips to Streamline a Distended Stomach
The following are some ways to reduce belly fat in women that can be
done at home:
1. Consumption of
fiber foods
One of the most effective ways to reduce belly fat in women is to eat fiber foods, especially soluble fiber. Soluble fiber is known to slow the absorption of food, so you will feel full longer. That way, you don't eat too much and you can lose weight.
In addition, soluble fiber can also reduce the number of calories absorbed by the body and prevent the addition of belly fat. Some food choices that contain soluble fiber are avocados, nuts, broccoli, carrots, apples, guava, and oats.
2. Increase your
protein intake
High protein intake can increase metabolism and help control appetite. Research has also shown that people who eat more protein tend to have less belly fat.
Foods that include sources of protein include lean meats, fish, eggs, dairy and their processed products, and nuts. Incorporating these protein-rich foods into the daily diet can be an effective way to reduce belly fat in women.
3. Avoid trans fatty
foods
High intake of trans fat is known to cause an increase in belly fat. Therefore, avoiding foods that contain trans fats can be done as a way to reduce belly fat in women.
Examples of foods that contain trans fats include fried foods, fast food, packaged foods, margarine, donuts, and pastries.
4. Reduce refined
carbohydrates
Reducing the intake of refined carbohydrates, such as white bread, noodles, potato chips, and pasta, is considered effective for eliminating body fat, including belly fat. The reason is, this eating pattern can reduce appetite which ultimately helps lose weight.
You can replace refined carbohydrates in your daily diet with healthy sources of carbohydrates, such as bananas, oats, sweet potatoes, oranges, apples, and kidney beans.
5. Limit sugary foods
or drinks
Excess sugar intake is also one of the causes of fat accumulation in the stomach which makes the stomach look distended. Therefore, it is recommended that you drink water or infused water and eat fresh fruit as a snack, instead of consuming chocolate, candy, ice cream, or soft drinks.
6. Limit alcoholic
drinks
Excessive alcohol consumption can also cause fat accumulation in the stomach. This is because alcohol will affect the pattern of fat distribution in the body, especially in the stomach. So, limit the consumption of alcoholic beverages if you want to shrink a distended stomach.
7. Choose cardio
exercise
One type of exercise that is effective for reducing belly fat is cardio or aerobics. For maximum results, it is recommended that you do at least 30 minutes of cardio every day.Some cardio exercises that can be done to lose belly fat are brisk walking, running, cycling, or swimming.
8. Exercise the
abdominal muscles
Not only tightening the abdominal muscles, this exercise can also be a way to shrink a distended stomach in women and make the stomach look tighter and slimmer. You can train your abdominal muscles at home by doing planks, crunches, sit ups, and leg lifts.
9. Overcome stress
When stressed, the body will release hormones that can increase appetite. Increasing this hormone can also trigger the accumulation of fat in the stomach.
Therefore, try to manage stress as well as possible if you want to shrink a distended stomach. You can do a variety of fun and relaxing activities, such as yoga or meditation, to reduce stress.
10. Get enough sleep
Sleeping less than 5 hours or more than 8 hours each night can lead to weight gain. So, make sure you get about 6–8 hours of sleep every night to help reduce belly fat.
The ideal waist size for women is no more than 89 cm. If it is more than this size, it means that the concentration of belly fat is at an unhealthy level and can increase the risk of health problems.
Various ways to reduce a distended stomach in women that have been mentioned above can really help you to streamline your stomach. However, it takes effort, perseverance, and consistency in carrying out these methods for maximum results.
You can also consult a doctor to get advice on reducing a distended stomach in women that suits your physical condition and your needs, especially if you have certain medical conditions.
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