15 Mei 2021

6 Ways to Shrink a Distended Stomach Without Exercise and Diet

6 Ways to Shrink a Distended Stomach Without Exercise and Diet

Images : Aline Ponce

appearance of a distended stomach is not an ideal appearance for some people. Many want to get a flat stomach or even have a sixpack. Unfortunately, most of them want a way to lose belly fat without exercise.

However, how to shrink the stomach without exercise is also not impossible. There are several things you can do, such as maintaining food intake and even avoiding excessive stress. These methods actually focus on burning fat. Because there is no most effective way to shrink a distended stomach other than burning excess fat in the body. Remember, the body can't burn just one area of ​​the body, so the best way is to burn all the fat in the body.

Tips to reduce belly fat How to reduce belly fat without exercise? Check out some of the tips below!

Chew Food Slowly The

brain takes time to process that you have eaten enough. Chewing food thoroughly and slowly will also make you eat more slowly, which has been linked to decreased food intake, increased satiety, and smaller portion sizes.

How quickly you finish a meal can also affect your weight. A review of 23 observational studies reported that people who ate faster were more likely to gain weight than those who ate slower. So people who eat fast tend to be obese. To get used to eating more slowly, count the number of times you chew each bite.

Use Smaller Plates for Unhealthy Foods

Today plates are made wider and prettier, whereas in the past plates used to have a smaller shape. This has in fact contributed to weight gain, as using smaller plates can help you eat less by making portions appear larger.

On the other hand, a larger plate can make the serving look smaller, causing you to add more food. You can use this to your advantage by serving healthy food on a larger plate and less healthy food on a smaller plate.

Consume More Protein

Protein has a strong effect on appetite. It can increase feelings of fullness, reduce hunger and help eat fewer calories. This may be because protein affects several hormones that play a role in hunger and satiety, including ghrelin and GLP-1.

One study found that increasing protein intake from 15 percent to 30 percent of calories helped participants eat 441 fewer calories per day and lose 5 kilograms on average over 12 weeks, without intentionally restricting any food.

If you currently eat a grain-based breakfast, you may now need to consider switching to protein-rich foods, such as eggs.

Eat Fiber Rich Foods

Eating fiber rich foods can also increase satiety, thereby preventing you from overeating. Studies also show that one type of fiber, soluble fiber, is particularly helpful for weight loss. It increases satiety and reduces food intake.

This soluble fiber forms a gel when it comes into contact with water. This gel increases nutrient absorption time and slows stomach emptying. Soluble fiber is only found in plant foods. Examples include legumes, whole grain cereals, asparagus, oranges, and flaxseed. A weight loss supplement called glucomannan is also very high in viscous fiber.

Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before meals. One study in adults found that drinking a pint of water about 30 minutes before a meal reduced hunger and reduced calorie intake. Participants who drank water before eating lost 44 percent more weight over a 12-week period compared to those who didn't.

Sleep Regularly and Avoid Stress

In terms of health, people often neglect sleep and stress. In fact, both actually have a strong effect on appetite and weight. Lack of sleep can interfere with the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, increases when you are stressed.

These fluctuating hormones can increase hunger and cravings for unhealthy foods, leading to higher calorie intake. What's more, lack of sleep and chronic stress can increase the risk of several diseases, including type 2 diabetes and obesity

But if you still need other tips for losing weight, don't hesitate to ask your doctor.

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