Improve Appearance with 6 Ways to Manage Stomach Abdomen

A flat stomach is one of the ideal features of the body shape desired by many people. As a result, various ways to reduce belly fat have begun to appear and multiply. But what is the right step to achieve the desired flat stomach?

You can breathe easily because a flat stomach is no secret and difficult to apply. It's just that you have to remember that this is not an instant process and requires time, commitment, and perseverance.
6 How to reduce belly fat to thin the back

There are several ways to get rid of a distended abdomen to make it look smoother. What are the steps?
1. Increase protein intake

Protein is one of the important food components for weight loss. One study found that increased quality protein intake was associated with reduced abdominal fat.

High protein intake has also been found to provide a feeling of fullness for a day. Likewise, reducing the desire to eat in the middle of the night and thinking about food.

In addition to reducing belly fat due to fat accumulation, protein can also maintain long-term weight gain in several studies. But how much protein is recommended?

In response, the protein you need to consume represents 25 to 30% of your total daily calorie intake. Quality protein can be obtained through fish, beans, meat, dairy products, eggs, etc.
2. Apply the right way to exercise

Exercise is definitely included in the list of ways to reduce belly fat. However, the exercise in question does not only include abdominal exercises, such as sit-ups, etc. In fact, abdominal exercise is not enough to get rid of a distended stomach.

Sports that are suitable for managing abdominal fat are activities that burn calories, including aerobic exercise. For example, swimming, running, walking fast, etc.

Exercise not only reduces weight, but also helps prevent fat accumulation after weight loss. This physical activity must be done at least five days a week, around 30 minutes a day.

3. Avoid sugar consumption

Sugar contains glucose and fructose. This content can only be processed at a certain amount of heart.

Excessive intake of extra sugar can make the heart overwhelmed. As a result, the liver eventually converts the fructose compounds contained in sugar into fat that is stored in the liver and stomach.

Stored fat not only causes distended stomach. But fat can also trigger metabolic diseases and insulin resistance.

Therefore, avoid and reduce the consumption of added sugar in food products and beverages consumed. Always check the food or beverage label you want to buy. Fruits can also be one of the healthiest solutions to satisfy your desire to consume drinks or sweet foods.
4. Add fiber consumption

Besides protein, fiber consumption also contributes to the management of belly fat. But similar to protein, the type of fiber consumed has an effect on your weight loss journey.

Water soluble fiber is the right choice for weight loss. This type of fiber will slow down the process of absorption and digestion of food, so that satiety can last longer and less appetite.

Meeting fiber intake is also not difficult. You can do this by eating vegetables, beans, and seeds.

5. Pay attention to what is consumed

A good diet is the basic way to reduce belly fat. Of course, a good diet also involves watching and knowing what is consumed. Diet will only work if you know what food is consumed.

You don't need to write down what is consumed with the amount and weight in detail. But you only know the type of food and normal consumption limits to help you more easily manage what you consume.

For example, if you want to increase protein intake, you need to regulate other food intake. With that, the number of daily calories will be maintained and not excessive or less.
6. Reduce carbohydrate consumption
Reducing the consumption of carbohydrates can reduce weight and distended stomach. In addition, a low-carbohydrate diet may have a more effective effect on weight loss while being more consistent than a low-fat diet.

To implement it, you can avoid consuming simple carbohydrates. White rice, sugar, sweets and bread, including some examples of foods that are classified as simple carbohydrates.

When on a low-carbohydrate diet, don't reduce too much carbohydrate and ask your doctor first to see if a low-carb diet is right for you.

How to reduce belly fat at the top, you can run so that the body back thin. But also pay attention to the condition of your body so the actions taken don't even harm you. If necessary, you can consult with your doctor first so that the efforts made are more optimal.

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