How to Shrink Belly Fat Fast

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After marriage, many men get fatter. In fact, often, his stomach is so distended that he almost defeats his wife who is pregnant. How about your husband? Does the distended stomach often cause problems? If the answer is yes, then you need to listen to an explanation of how to naturally reduce the stomach of a man.

Fat accumulation in the abdomen does not only interfere with appearance. Reporting from Healthline, having a lot of fat in the abdominal area is strongly associated with diseases such as type 2 diabetes and heart disease. For this reason, losing belly fat has great benefits for your health and can help you live longer.

Belly fat is usually estimated by measuring the circumference at your waist. This can be easily done at home using a regular measuring tape. Men’s stomach circumference is considered excessive if more than 102 cm.

If you have a lot of excess fat around your waist, you must take a few steps to eliminate it. Here are 5 ways you can do it.

How to shrink a man’s stomach # 1: Reduce eating sugar and avoid sweet drinks
how to shrink a man’s stomach

Consumption of excess sugar is very unhealthy for the body. Studies show that excess sugar has harmful effects on metabolic health.

When you eat a lot of added sugar, the liver becomes excess with fructose and will turn it into fat. A number of studies have shown that excess sugar, mostly due to the large amount of fructose, can cause an increase in fat accumulation in the stomach and liver.

To avoid excess sugar consumption, you should reduce the consumption of refined sugar (sugar that undergoes a refining process). How, you have to start reading food labels. Even foods that are marketed as health food can contain a lot of refined sugar.

How to shrink a man’s stomach # 2: Eat more protein
how to shrink a man’s stomach

Protein is the most important macronutrient if you want to lose weight. Protein consumption increases metabolism by 80-100 calories per day, and helps you eat up to 441 fewer calories per day.

There is also some evidence that protein is very effective against belly fat. One study showed that the amount and quality of protein consumed was inversely proportional to fat in the stomach. That is, people who eat more and better protein have far less belly fat.

So, try to increase your intake of high protein foods such as whole eggs, fish, seafood, nuts, beans, meat and dairy products. This is the best source of protein in food.

How to reduce a man’s stomach # 3: Reduce consumption of carbohydrates
how to shrink a man’s stomach
Reducing carbohydrate intake in food can reduce a man’s stomach.

Limiting carbohydrate consumption is a very effective way to eliminate fat. When people limit their consumption of carbohydrates, their appetite drops and they lose weight.

There are also studies that compare low-carbohydrate and low-fat diets, the results show that low-carbohydrate diets can specifically reduce abdominal fat, and around the organs and liver.

Avoiding refined carbohydrates (such as sugar, candy, white bread, etc.) is enough, especially if you have consumed high protein.

How to reduce a man’s stomach # 4: Eat foods that are rich in fiber
how to shrink a man’s stomach

Dietary fiber is a material that is difficult to digest. It is often claimed that eating lots of fiber can help you lose weight.

Fiber can bind water and form a thick gel that stays in the intestine. This gel can slow down the movement of food through your digestive system, and slow the absorption of nutrients. As a result you will feel full continuously.

The best way to get more fiber is to eat lots of plant foods, such as vegetables and fruit.

How to reduce a man’s stomach # 5: Exercise is very effective in reducing belly fat
how to shrink a man’s stomach

Aerobic exercise (such as walking, running, swimming, etc.) has been shown to cause a decrease in belly fat in various studies. Another study found that exercise actually prevented people from regaining belly fat after losing weight.

Exercise also causes reduced inflammation, lowers blood sugar levels and supports improved metabolism.

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