/data/photo/2022/04/18/625c64bf8fa2b.jpg "Healthy Habits That Can Shrink Your Stomach, Anything? page all")
KOMPAS.com – Lemak it serves as a source of energy and to maintain a healthy body.
However, if the amount is excessive -like lemak visceral in the stomach- will cause serious health problems.
Need to know that lemak Visceral fat is a type of fat that is located in the intestines, liver, and stomach.
If left untreated and not removed immediately, visceral fat can lead to strokes and heart attacks.
Read also: The Best Fruit to Lose Belly Fat, Did You Know?
“Fat doesn’t just store calories. It’s living tissue capable of producing and releasing hormones that affect other organs.”
This is explained by a registered dietitian from MyFitnessPal, Trinh Le.
“Having more visceral fat can increase LDL or ‘bad’ cholesterol and blood pressure,” he says.
Le explained, visceral fat also causes the body to be less sensitive to insulin. The consequence is that the risk of type 2 diabetes will increase.
Habits to keep the stomach ideal
Although there is a high risk of disturbing health, it turns out that visceral fat can be prevented by implementing the following healthy habits.
1. Reduce calories
It is recommended not to ingest a lot of calories if you want to keep the stomach in ideal condition.
“When we drink calories, especially with soda or juice, we don’t feel full or satisfied compared to chewing those calories,” says the doctor from Cleveland Clinic, David Creel.
Read also: 4 Powerful Tricks to Get Rid of Excess Belly Fat
“For example, you might eat three oranges for the same number of calories as a large glass of orange juice and feel fuller for a longer period of time.”
2. Sleep sufficient
Lack of duration sleep has been linked to the risk of weight gain.
For that, we are advised to sleep for seven hours a night to help eliminate belly fat.
“Sleep more, sleep less stress. Easier said than done, but to take care of your physical body, you have to take care of your mental state,” said Le.
Read also: Various Eating Habits to Lose Belly Fat Faster
“Sleep deprivation and stress can take a toll on your health and well-being, so learn more about a quality night’s rest and use meditation or yoga to calm your mind.”
“Remember, it’s not just about our health. It’s also about our happiness,” he added.
Illustration of a stressed person-
3. Avoid stress
Stress not only disturb the mind and make bad moodbut also increases the production of the hormone cortisol.
If this happens, then the appetite is not controlled and causes the urge to eat unhealthy foods.
“While cortisol levels play a role, the bigger problem is that when we’re more stressed, we tend to pay less attention to what we eat,” says Creel.
Read also: 5 Coffee Drinking Habits That Can Lose Belly Fat
“It’s common for people to vent to food or to distract themselves from stressful life circumstances.”
Illustration of people exercising.-
4. Strength training
Most people choose to run as a way get rid of fat in the stomach.
However, running is not the only solution and can be replaced by strength training as an alternative.
That’s what physiologists from University of New South Wales, dr Mandy Hagstrom.
“Our findings suggest that strength training leads to beneficial body fat loss without dieting or running,” says Dr. Mandy.
Read also: 6 Ways To Get Rid Of Belly Fat Without Hard Work
How to measure visceral fat levels
Even though visceral fat is in the stomach, we can still measure how much it is using a measuring tape.
That way we can know the condition of the body and prevent the worst risks caused by visceral fat.
The advice was given by an assistant clinical professor of endocrinology Stanford University, Julie Chen.
“Put the tape measure around the belly button and align the sides at the top of the hipbones,” she says.
“For men, a waist size of 101 centimeters is a sign of too much visceral fat. For women, a waist size of 89 centimeters is considered high risk,” Chen continued.
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