Contents:
- Medical Video: 10 Easy Ways to Relieve Stomach Bloating
- How to shrink a distended stomach
- 1. Controlling food portions
- 2. Choosing foods that help shrink the distended stomach
- 3. Choose drinks that help shrink the stomach
- 4. Choosing the right exercise
- What if I don't like to exercise?
Medical Video: 10 Easy Ways to Relieve Stomach Bloating
How to shrink a distended stomach is indeed nothing instant. A distended abdomen cannot be removed only with a miracle diet supplement or special clothes that you use when watching television. The only very useful way to shrink a distended stomach is to exercise and improve your diet habits. But, what kind of diet and exercise is best for a distended stomach? See full information below.
How to shrink a distended stomach
1. Controlling food portions
Actually shrinking the distended stomach is easier than removing fat in the area around the hips and buttocks, according to the Harvard School of Public-Health. Controlling the portion of food you eat is very good for starting your diet program. Use the nutritional value information label to help you determine the right food and portion using a measuring cup or spoon.
Some foods do not have nutritional value information labels, such as meat. Normal meat portion sizes are 85 grams or the size of a card stack. You can save a lot of calories by eating the right portion. For example, a healthy portion of pasta is 1 cup, which contains 265 calories. Some restaurants may cook 4 cups of pasta for one serving, which means more than 900 calories.
2. Choosing foods that help shrink the distended stomach
The food you choose is as important as the meal portion. Because of this, one of the most important ways to shrink your stomach is to fill your plate with more complex carbohydrates, such as grains, fruits, and vegetables, and lean proteins, such as fish, poultry, beans, soybeans, and low-fat milk. Filling foods with healthy foods can also help reduce your calorie intake.
The way you cook food is also important to minimize calories. Instead of frying, you can steam, burn, boil or bake your food. For example, changing a plate of fried potatoes into baked potatoes can save as much as 45 calories. Eating foods rich in soluble fiber can help you too. A 2012 study published in Obesity found that increasing intake of soluble fiber can reduce the amount of belly fat. The researchers recommend eating 10 grams of soluble fiber per day, which means you have to eat nuts, oatmeal, oranges, and flaxseed.
3. Choose drinks that help shrink the stomach
Your choice of drinks can also contribute to making the stomach more distended. Drinks such as soda, fruit juice, sweet tea, and alcohol are concentrated sources of calories. Instead, drink a sugar-free drink. Replacing a glass of sweet tea with a glass of plain tea can save more than 100 calories.
If you are not a fan of water, make your own health water by adding slices of cucumber and mint leaves, or slices of orange, lemon, and lime for your glass.
4. Choosing the right exercise
The best exercise you can do as a way to shrink a distended stomach is by combining cardio training and lifting weights. Cardio exercise can help you burn calories, while weight training can help you build muscle which will then burn fat. Cardio exercise and weight lifting must work together to get maximum exercise for physical fitness.
Some types of sports specifically designed to tighten your stomach are pilates, sit-upsswimming, walking, and general cardio training are good ways to shrink a distended stomach. Don't forget to hold your stomach down during exercise.
What if I don't like to exercise?
You have to exercise to get rid of a distended stomach. You can avoid a number of triggers that cause a distended stomach, but there is only one way to really shrink a distended stomach without exercise, namely by liposuction. Liposuction (liposuction) is a way to remove fat by sucking it from your stomach area.
Depending on how much fat you have, liposuction can make you have excessive amounts of sagging skin. Therefore, the only safest way to shrink a distended stomach is to regulate your food with regular exercise.
