The distended abdomen or belly fat effects not only the appearance but also harmful to the general health condition. The distended abdomen is dangerous because it is the accumulation of fat.
What causes a distended abdomen? And how to shrink distended abdomen? Check the explanation
Distended abdomen due to accumulation of fat in the abdomen. abdominal fat is composed of two types: subcutaneous fat and visceral fat. Subcutaneous fat is the fat under the skin. These fats can be measured and seen.
Meanwhile, the visceral fat around the organs in the body so it is not visible. Visceral fat is often associated with obesity in the abdominal condition.
Besides dangerous, because it can increase the risk of certain diseases, such as heart disease, visceral fat is very difficult to remove.
What causes the distended abdomen?
As obesity in the body, a distended abdomen arises because food intake exceeds the energy required for physical activity.
- Eat too much, especially foods that are high in sugar and cholesterol
- Lack of exercise, you will experience an accumulation of fat in the body, including fat in the stomach.
- A family history of obesity
- Lack of sleep
- Drinking habits
- High stress also influence the appearance of a distended abdomen
- Aging and hormonal imbalances in menopausal women also facilitate the appearance of a distended abdomen
How dangerous of the distended abdomen?
Measure the waist circumference to see if you are obese. You can use the measuring tape loop in her stomach. The meter position is parallel to the tip of the pelvic bone and the navel. A man says obese if your waist circumference exceeds 102 cm. While in women above 89 cm.
To monitor the nutritional status, you can also calculate body mass index. The higher the amount of body mass index, meaning the more the amount of fat in the body.
The danger posed by the accumulation of distended abdomen
For those of you who have distended abdomen because most of the fat, you have to be vigilant, because these conditions increase the risk of malignancies.
Fat in the body can secrete inflammatory compounds and hormones that can interfere with the body’s metabolism.
The inflammatory compound also called cytokines. These substances can cause inflammation in the body thereby increasing the risk of heart disease, stroke, and high blood pressure.
The researchers also found that the compound of cytokines can lead to certain cancers.
It is said that abdominal fat is associated with cancers of the colon, esophagus cancer, and pancreatic cancer.
Distended abdomen danger is also associated with increased production of bad cholesterol and decrease good cholesterol production.
That is why the distended abdomen can increase the risk of high cholesterol.
Additionally, excess fat also causes insulin to become less effective in controlling blood sugar thus increasing the risk of diabetes.
Additionally, excess fat can also cause respiratory problems, and even increase the risk of premature death from cardiovascular disease.
How to reduce distended abdomen
As explained above, visceral fat is the fat that plays a role in the emergence of a distended stomach.
Unlike subcutaneous fat, which is close to the skin, the fat is located around the internal organs, making it difficult to remove. However, you can do several ways to reduce the distended abdomen.
You can tighten your abdominal muscles with crunches or other movements but just do these exercises do not get rid of a significantly distended stomach.
Make a combination of diet and exercise strategies to reduce weight, which reduces total body fat, while eliminating fat in the stomach.
Although the reduction of a distended stomach is not easy, you should always try to overcome the stomach distended. Here are some ways that can be done.
Measure your calorie
Pay attention to the food consumed and calories. To reduce the distended abdomen, you must reduce your calorie intake in the tub.
Calorie consumption is at least 500-1000 calories per day of total needs. Reduce carbs and start eating lots of vegetables, fruits, dairy products low in fat, whole grains and lean proteins.
Increase physical activity
The lack of activity can make it difficult for you to shrink the stomach distended.
Start making a habit of playing sports, with a combination of weight training and if you are not used to strenuous exercise, start with a routine of walking or yoga.
Reduce the consumption of alcoholic beverages
Besides not good for health, alcohol can also cause your stomach to distend.
Stress can also trigger a distended stomach. If you have a problem, try to meditate, to relax, and talk with the people closest to you.
Lack of sleep can cause your appetite to increase, which affects your diet. Many studies have also found that lack of sleep affects the increase in body weight. recommended daily sleep for adults is 7-8 hours
To reduce the size of the stomach, begin to live a healthy life by keeping your food consumption, by changing your lifestyle, and exercise diligently to avoid the dangers of a distended stomach.
You can consult a nutritionist to determine how to reduce excess fat and maintain an ideal body weight that is right for you.