10 Effective Ways to Overcome Distended Stomach

Distended stomach is more than just a nuisance that makes your clothes narrow, but also a threat to a number of diseases. Fat in the abdominal area is called visceral fat and it turns out to be very dangerous for health. This type of fat is a major risk factor for type 2 diabetes and heart disease.
Not a few health organizations use BMI (body massex index) to determine body weight and predict the risk of metabolic disease. However, this is misleading, because people with excess stomach fat (belly fat) are also at high risk, even though they look thin.
Getting rid of belly fat is relatively difficult. However, there are some things you can do to reduce excess belly fat. Here are 10 effective tips for getting rid of belly fat:

Eat a lot of soluble fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show this type of fiber promotes weight loss by making you feel full so you naturally eat less. This can also reduce the amount of calories your body absorbs from food.
What's more, soluble fiber can help remove belly fat. Therefore, try to eat high fiber foods every day. Excellent sources of soluble fiber include flaxseed, shirataki noodles, Brussels sprouts, avocados, peas, and blackberries.

Avoid Foods Containing Trans Fats

Trans fats are produced by pumping hydrogen into unsaturated fats such as soybean oil. Trans fat is found in margarine and some packaged foods.
Trans fat is suspected to be related to inflammation, heart disease, insulin resistance and the benefits of abdominal fat in observational and animal studies.
To help reduce belly fat and protect your health, carefully read the ingredient label and keep it away from products that contain trans fat.

Eat a High Protein Diet

Protein is a nutrient that is very important for weight control. High protein intake increases the release of the PYY satiety hormone, which decreases appetite and increases satiety. Protein also increases your metabolic rate and helps you maintain muscle mass during weight loss.
Many studies have shown that people who eat more protein tend to have less belly fat than those who eat low-protein foods.
Be sure to include a good source of protein in every food, such as meat, fish, eggs, milk, whey protein, or nuts.

Reduce Your Stress Level

Stress can increase belly fat by triggering the adrenal glands to produce cortisol, also known as a 'stress hormone'.
Research shows that high cortisol levels increase appetite and encourage abdominal fat storage.
What's more, women who already have large waistlines tend to produce more cortisol in response to stress. Increased cortisol adds fat around the abdomen. To help reduce belly fat, do fun activities that eliminate stress. Practicing yoga or meditation can be an effective method of getting rid of stress. Or you can also do hobbies such as singing, traveling, reading, sewing, knitting, and others.

Don't Eat Lots of Sugar Food

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. This includes heart disease, type 2 diabetes, obesity, cirrhosis, and others. Observational studies show an association between high sugar intake and increased belly fat.
It is important to realize that it can cause increased belly fat. Even 'healthy' sugar (like real honey) must be used with care.

Drinking Green Tea Routine

Green tea is a very healthy drink. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which seem to increase metabolism.
EGCG is a catechin, which some studies suggest might be effective for losing belly fat. The effect can be strengthened when consumption of green tea is combined with exercise.

Do Aerobic Exercise (Cardio)

Aerobic (cardio) exercise is an effective way to improve health and burn calories. A study shows that this is one of the most effective forms of exercise to get rid of belly fat.

Reduce Carbohydrates

Reducing carbohydrate intake can be very beneficial for reducing fat, including belly fat.
Diets with less than one gram of carbohydrate per day cause abdominal fat loss in obesity, which is at risk of type 2 diabetes and in women with polycystic ovary syndrome (PCOS).
You don't have to follow a strict low-carb diet. Some research shows that only replacing refined carbohydrates with unprocessed starch carbohydrates can improve metabolic health and reduce belly fat.

Get a good night's sleep

Sleep is important for various aspects of health, including your weight. Studies show that people who don't get enough sleep tend to gain more weight, which can include distended belly fat.
A 16-year study of more than 68,000 women, those who slept less than 5 hours per night, were significantly more likely to gain weight than those who slept 7 hours or more per night.

Add Apple Vinegar to Your Diet

Drinking apple cider vinegar has amazing health benefits, to reduce blood sugar levels.
Apple vinegar contains a compound called acetic acid, which has been shown to reduce the storage of distended stomach fat in several studies.
In a controlled study of obese men, those who consumed a tablespoon of apple vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waist. Other studies, consuming 1 to 2 tablespoons of apple cider vinegar per day is safe for most people, and overcoming a distended stomach.