How to reduce a distended stomach with 4 steps & bull; hello healthy

There is no way to reduce a distended stomach in an instant. You can't get rid of a pot belly with just a miracle diet supplement or the special clothes you put on while watching television. The only way that is very useful to reduce belly fat is by exercising and improving your diet habits. But, what kind of diet and exercise is best for a big belly? See more information below.

How to reduce a distended stomach

1. Controlling the portion of the meal

In fact, shrinking a distended stomach is easier than losing fat in the area around the hips and buttocks, according to the Harvard School of Public-Health. Controlling the portions of food you eat is very good for starting your diet program. Use nutritional value information labels to help you determine the right foods and portions using a measuring cup or spoon.

Some foods do not have nutritional value information labels, such as meat. A normal serving size of meat is 85 grams or the size of a deck of cards. You can save a lot of calories by eating the appropriate portions. For example, a healthy serving of pasta is 1 cup, which contains 265 calories. Some restaurants may cook as much as 4 cups of pasta per serving, which is more than 900 calories.

2. Choosing foods that help shrink a distended stomach

The foods you choose are just as important as the portions you eat. Because of this, one of the most important ways to shrink the stomach is to fill your plate with more complex carbohydrates, such as whole grains, fruits and vegetables, as well as lean protein, such as fish, poultry, nuts, soy, and low-fat milk. Replenishing your diet 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, bake, boil or grill your food. For example, substituting a plate of french fries for baked potatoes can save you as much as 45 calories. Eating foods rich in soluble fiber can help you too. A 2012 study published in Obesity found that increasing soluble fiber intake can decrease the amount of belly fat. Researchers recommend eating 10 grams of soluble fiber per day, which means you should eat nuts, oatmeal, oranges, and flaxseeds.

3. Choosing a drink that helps shrink the stomach

Your choice of drinks can also contribute to making your stomach even more distended. Beverages such as soda, fruit juices, sweetened teas, and alcohol are concentrated sources of calories. Instead, drink sugar-free drinks. Replacing a glass of sweet tea with a glass of plain tea can save you more than 100 calories.

If you are not a fan of plain water, make your own health water by adding cucumber slices and mint leaves, or orange, lemon, and lime slices to your glass.

4. Choosing the right sport

The best exercise you can do as a way to reduce a distended stomach is to combine 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 lifting weights must work together to get maximum exercise for body fitness.

Some types of exercise specifically designed to tone your stomach are pilates, sit-ups , swimming, walking, and general cardio exercises are good ways to reduce belly fat. Don't forget to hold your stomach throughout the exercise.

What if I don't like sports?

You have to exercise to get rid of a distended stomach. You can avoid some of the triggers that cause a distended stomach, but there is only one way to really reduce a distended belly without exercising, which is with liposuction. Liposuction (liposuction) is a way of removing fat by suctioning it from your abdominal area.

Depending on how much fat you have, liposuction can leave you with an excessive amount of loose skin. Therefore, the only safest way to reduce a distended stomach is to regulate your diet accompanied by regular exercise.