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Without realizing it, there are some habits that can make your stomach bulge, you know. This is important for you to know, so that a distended stomach does not interfere with he alth. What are the habits that make the stomach become distended? Come on, see the full explanation below
Not only does it interfere with appearance, a distended stomach can also increase the risk of various he alth problems or diseases, such as metabolic syndrome, diabetes, heart disease, stroke, to high blood pressure.
This is the main reason why you need to break the habit that can make you distended. Not only to maintain your appearance, but also to keep your body he althy.
Things That Increase the Risk of Distended Stomach
Here are some habits that are at risk of making a distended stomach:
1. Eating high-calorie foods
One of the main reasons why the stomach can become increasingly distended is the consumption of foods high in calories, sugar, and fat. Some types of food that can make the stomach bulge are ready-to-eat foods, processed meats, fried foods, ice cream, and cakes.
If not accompanied by enough exercise, excess calories from these foods can accumulate into fat tissue. Over time, this can make the stomach bulge and lead to obesity.
The majority of scientific evidence states that vegetables, fruits and whole grains will help reduce the size of your stomach. Therefore, try to reduce the consumption of high-calorie and fatty foods if you don't want to have a distended stomach.
However, this calorie reduction is still recommended in consultation with a nutritionist. This is so that the body does not experience nutritional deficiencies.
2. Rarely exercise
The habit of overeating and infrequent movement or lack of exercise can also make the stomach bloated. This is because the calories that enter and are used as energy are not proportional to the energy intake used by the body.
As a result, excess calories accumulate as fat tissue in the body. When it accumulates in the stomach, this fatty tissue can cause a distended stomach. To prevent a distended stomach, you need to exercise regularly for 20-30 minutes every day or about 2.5 hours per week.
3. Habit of eating too late
There is a theory that says that eating too late at night can increase the risk of a distended stomach. This is because eating at night can disrupt the biological clock that regulates the human body's sleep cycle (circadian rhythm) and affects metabolism.
Not only that, people who often eat too late also tend to consume more calories. Over time, excess calories can lead to weight gain and belly fat.
4. Excessive stress
Job demands, family problems, or piled up bills can cause stress. Be careful, stress can make your stomach become distended, you know. During times of stress, cortisol levels in the body increase. High levels of the hormone cortisol can cause fat to accumulate in the abdomen and make fat cells larger in size.
In some people, stress can also trigger excessive eating or snacking habits. This is the reason why stress can make a distended stomach.
5. Lack of sleep
People who often stay up late or sleep deprived are also more prone to obesity or a distended stomach. Some research says that people who often lack sleep tend to gain weight more easily and find it difficult to control their ideal weight.
Therefore, it is recommended that you sleep about 7–8 hours every night. If during this time you often lack sleep, try to apply a regular sleep schedule and get used to sleep hygiene.
6. Habit of consuming alcoholic beverages
Excessive consumption of alcoholic beverages is closely related to an increase in waist circumference and a distended stomach. Almost every type of alcoholic drink contains a lot of calories, which is about 150 calories in 1 glass.
So, the more you consume alcoholic beverages, the more calories that enter the body. Not only that, this can also make your stomach distend quickly if it is accompanied by an unhe althy diet.
A distended stomach is something to watch out for, especially if it causes obesity. The Indonesian Ministry of He alth states that adults are classified as obese if they have a body mass index (BMI) of more than 25.
Obesity is a dangerous condition because it has the potential to cause various complications, such as cardiovascular disease and diabetes.
By knowing the various things that cause a distended stomach, it is hoped that you can avoid them and start changing your lifestyle to be he althier so that you can get rid of a distended stomach soon.
However, if you find it difficult to reduce your distended stomach or achieve your ideal body weight, you can consult a doctor to find out which diet and weight loss method suits your condition and needs.