7 Effective Ways to Shrink a Bloated Stomach

There are various ways to get rid of a bloated stomach , starting from applying a certain diet, exercising, and stopping habits that have an impact on the accumulation of fat in the stomach. Applying the right way to shrink a bloated stomach can not only improve appearance, but can also make the body healthier.

The main way to shrink a bloated stomach is to burn the fat in the stomach. There are two types of fat in the human body, namely subcutaneous fat (located under the skin) and visceral fat (in the abdominal cavity). The appearance of a bloated stomach is usually caused by the accumulation of visceral fat in and around the abdominal cavity.

This accumulation of fat is very dangerous for the health of the body. The reason is that fat that accumulates in the stomach can produce certain proteins that cause the surrounding organs to become inflamed and narrow the blood vessels.

In addition, a distended stomach is also often associated with central obesity, which is closely related to an increased risk of metabolic syndrome , such as hypertension, heart disease, high cholesterol, and diabetes . A person is said to have a bloated stomach caused by central obesity if they have an abdominal circumference ≥ 90 cm in men and ≥ 80 cm in women here it is 7 Effective Ways to Shrink a Bloated Stomach .

How to Shrink a Bloated Stomach

Maybe you've often heard that exercise is an effective way to shrink a flat stomach. In addition to sports, there are some lifestyle changes that can make the stomach smaller.

To make it clearer and easier to apply, follow the following guide on effective ways to shrink a bloated stomach:

1. Reduce fatty foods

One of the main causes of a bloated stomach is often consuming high -fat foods . For this reason, the first way to shrink a bloated stomach is to organize a healthy diet. One of them is to reduce high-fat foods, such as butter, junk food , and processed foods.

Choose foods that are lower in fat, including vegetables, fruits, whole grains, and low-fat milk. Even if you want to eat meat, cook it in a healthier way, such as steamed or boiled.

2. Reduce sugar intake

You also need to reduce the consumption of food and drinks with high sugar content if you want to shrink a bloated stomach. The reason is that too much sugar intake can trigger the accumulation of visceral fat. Not only that, excessive consumption of sugary foods and drinks can make you gain weight.

3. Reduce carbohydrate consumption

Carbohydrates are the main source of energy for the body. However, carbohydrate consumption needs to be reduced if you want to shrink a bloated stomach. By reducing its intake, it is expected that the body will burn fat as the main source of energy instead of carbohydrates. That way, the fat in the body will also decrease and the bulging stomach can shrink quickly.

4. Increase protein consumption

Replace the portion of carbohydrates with protein . This is because protein can give the effect of satiety for longer so that the desire to overeat can be suppressed. If done consistently, body weight and fat accumulation in the stomach can be reduced.

You can consume foods that are high in protein, such as eggs, fish, lean meat, and nuts. To be healthier, avoid frying and choose other cooking methods, including boiled, steamed, or stir-fried.

5. Adequate fiber intake

A study shows that fiber takes longer to be digested by the intestine. The effect is that you feel full more easily and don't want to increase your portion size. That way, the intake of calories into the body will be reduced and the accumulation of visceral fat that causes a bloated stomach can be avoided.

To meet your fiber needs, you can consume a variety of vegetables and fruits, such as broccoli, carrots, potatoes, sweet potatoes, guavas, pears, bananas, and apples.

Also read : 4 Effective Diet Tips for Losing Weigh

6. Avoiding the consumption of processed food and junk food

Processed food is food that has been processed by freezing or drying and packaged in cans or plastic. This type of food is generally high in fat, sugar, and salt. Because of this, processed foods are among the types of foods that need to be avoided to get rid of a bloated stomach.

7. Consume foods containing probiotics

The next way to shrink a bloated stomach is to routinely consume foods that contain probiotics . Probiotics are known to release appetite-suppressing hormones that make you feel fuller for longer.

Not only that, probiotics can also help the body burn more calories and trim excess fat tissue, including visceral fat in the abdomen.

The various ways to shrink a bloated stomach that have been explained above can not only reduce the belly fat, but also prevent the accumulation of fat in the stomach area.

If the stomach circumference has not decreased even though you have consistently applied the method of shrinking a bloated stomach above, you can consult a doctor to get advice on how to shrink a bloated stomach according to your condition.