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If you have a fat belly and a bloated stomach due to fat accumulation, there are various ways to get rid of belly fat that you can do. Not only for the sake of appearance, losing belly fat is also important to prevent various diseases
A distended stomach is often a sign of fat accumulation in the stomach. If left for too long, fat deposits in the abdomen that cause obesity can increase the risk of various diseases, such as diabetes, hypertension, stroke, heart attack, cancer, and dementia.
To reduce the risk of getting these various diseases and make your body he althier and look more proportional, there are several ways to get rid of belly fat that you should try.
Safe Ways to Get Rid of Belly Fat
Losing belly fat naturally is a process that requires a lot of patience and determination. But if done regularly and consistently, the ideal body shape with reduced belly fat can finally be obtained over time.
Here are some ways to get rid of belly fat that you can do:
1. Portion control
The first way to reduce belly fat is to limit your calorie intake. You can start by reducing the portion you eat at least half of the usual portion, but eat in that portion more often.
One thing you need to remember, never skip breakfast, because it will only make your appetite increase during the day. If at night you feel hungry, try drinking lots of water and choosing low-calorie foods, such as whole wheat bread, oatmeal, vegetables and fruit.
2. Be selective in choosing the type of food consumed
In addition to controlling the portion of your meal, you also need to be more selective in consuming food and drinks. Choose he althy and nutritious intake, such as:
- Foods high in fiber and complex carbohydrates, such as vegetables and fruits and whole grains
- High-protein foods, such as lean meats, fish, eggs, and beans
- Foods that contain he althy fats, such as olive oil, coconut oil, avocado, fish, soybeans, and yogurt
To reduce belly fat so it doesn't get bigger, avoid or limit the consumption of the following types of food or drink:
- Foods or drinks that contain high sugar, such as cakes, soft drinks, ice cream, and syrup
- Fast food
- Foods with high saturated fat (cholesterol) and trans fat, such as cheese, margarine, offal, and fatty meats
- Alcoholic drinks
3. Regular exercise
In addition to having a he althy diet, an effective and equally important way to get rid of belly fat is to exercise regularly and be disciplined. Do exercise every day for at least 30 minutes or 5 days a week.
There are many types of exercise that can be done to lose belly fat, such as walking, jogging, aerobics, zumba, yoga, pilates, swimming, HIIT, and cardio. You can also try various exercises or movements to shrink your stomach, such as sit ups, planks, or side planks.
4. Reduce stress
Stress is one of the causes of fat accumulation in the stomach and the culprit of obesity. When you are stressed, you will become hungry more often, so you are encouraged to eat a lot or snack. If the urge is fulfilled, the body will eventually become fatter.
For that, it is important to reduce stress by routinely relaxing and getting enough sleep at least 7-9 hours every night.
In addition to the ways to get rid of belly fat above, complete it with a he althy lifestyle, such as drinking enough water and not smoking, to get maximum results.
Keep in mind, how to get rid of belly fat does take quite a long time and process, so you need to do it patiently and not give up quickly.
If you have certain medical conditions or find it difficult to lose belly fat and gain an ideal body weight, try to consult a doctor to find out which diet and type of exercise suit your condition.