A distended abdomen is caused by a buildup of fat in the abdomen. Fat in the abdomen consists of two types, namely subcutaneous fat and visceral fat. Subcutaneous fat is fat under the skin. This fat can be pinched and visible.
While visceral fat is around the organs in the body so it is not visible. This visceral fat is often associated with obesity in the stomach. Besides being dangerous because it can increase the risk of certain diseases, such as heart disease, visceral fat is very difficult to remove.
What causes a distended stomach?
Like obesity in the body, a distended stomach arises because food intake exceeds the energy needed for physical activity. If you eat too much, especially foods that are high in sugar and cholesterol and lack exercise, you will experience a buildup of fat in the body, including fat in the stomach.
A history of obesity in the family, lack of sleep, alcohol consumption habits, and high stress also affect the appearance of a distended stomach. Old age and hormonal imbalance in postmenopausal women also make it easy to develop a distended stomach.
What is a dangerous distended stomach?
Measure your waist circumference to find out if you have obesity. You can use a meter that is looped around your stomach. The meter position is parallel to the tip of the pelvis and navel bones. A man is declared suffering from obesity if the waist circumference exceeds 102 cm. Whereas in women, above 89 cm.
To monitor nutritional status, you can also calculate body mass index. The higher the body mass index number, means the more amount of fat in the body.
Dangers Caused by Stacking Stomach Fat
For those of you who have a distended stomach because of a lot of fat, you should be vigilant, because this condition increases the risk of a number of dangerous diseases.
A collection of fat in the body can release inflammatory compounds and hormones that can disrupt the body’s metabolism. Inflammatory compounds are also called cytokines. This substance can cause inflammation in the body which increases the risk of heart disease, stroke, and high blood pressure. The researchers also found that cytokine compounds can cause certain cancers. It was mentioned that abdominal fat is closely related to colon cancer, esophageal cancer, and pancreatic cancer.
The danger of a distended stomach is also associated with an increase in the production of bad cholesterol and a decrease in the production of good cholesterol. That is why a distended stomach can increase the risk of high cholesterol disease. In addition, excess fat also causes insulin to be less effective in controlling blood sugar which increases the risk of diabetes. In addition, excess fat can also cause respiratory problems, even increasing the risk of early death due to cardiovascular disease.
How to shrink a distended stomach
As explained earlier, visceral fat is a fat that plays a role in the appearance of a distended stomach. Unlike subcutaneous fat that is close to the skin, this fat is around the internal organs, making it difficult to remove. However, you can do a number of ways to shrink a distended stomach.
You can tighten your abdominal muscles with sit-ups or other movements, but just doing those exercises won’t significantly get rid of a distended stomach. Do a combination of diet and exercise strategies aimed at reducing weight and reducing total body fat.
Although shrinking a distended stomach is not an easy matter, you still need to try to overcome a distended stomach. The following are some ways that can be done.
Pay attention to food consumed and calorie intake
To reduce abdominal fat, you need to reduce calorie intake in the tub. Calorie consumption is at least reduced by 500-1000 calories per day from the total needs. Reduce carbohydrates and start consuming lots of vegetables, fruits, low-fat dairy products, whole grain products, and lean protein.
Increase physical activity
Sleep deprivation can lead to increased appetite which affects diet. Many studies also found that lack of sleep has an effect on increasing body weight. Daily sleep recommendations for adults are 7-8 per hours
To reduce the size of the stomach start to lead a healthy life by maintaining your food consumption, changing your lifestyle, and diligently doing sports to avoid the danger of a distended stomach. You can consult a nutritionist to determine how to reduce excess fat and maintain the ideal body weight that is right for you.