5 Easy tips to Reduce Belly Fat without Surgery

Why did I write this article? Because there are still so many misconceptions and questions about a reduce belly fat without surgery. What is the solution? How do I reduce it?

Shrinking a distended stomach is the same as getting rid of fat mass in other parts of our body, be it in the thigh area, arm area, and so on, namely by entering a calorie deficit.

In this article, I will give you five easy tips to get into a calorie deficit to get rid of the problem of shrinking your belly without having to count calories. For those of you who are used to counting calories, these tips can still be used because there are some that have absolutely nothing to do with counting calories.

Here are some tips to reduce belly fat:

1. Chew more slowly.

This may be a question: what does a reduce belly fat have to do with chewing food more slowly, and why? This is because the digestive process actually starts in the mouth with the enzyme amylase from the chewing process in the teeth and mouth. The food has actually started to be digested by chewing better. By increasing the frequency of our chewing, we will make the food easier to digest so that the nutrients contained in the food will be better absorbed. Besides that, by chewing more slowly, we can enjoy these foods better, and we will also feel full more easily, so we don't get hungry easily.

If we eat quickly with gusto and greed, then usually we will eat much more. For example, when we eat at an all-you-can eat restaurant with unlimited food but limited time, we are more likely to want to eat more quickly than when we are in the dining room together at the dinner table.

Together with family, while interacting and chatting, there are no gadgets that disturb us, so we are more relaxed. Usually, the amount of food we consume is also lower, so you can chew food slowly. Make sure you chew for about 20–30 seconds; after that, we swallow the food. That's one way you can get into the habit of chewing food more slowly.

2. Increase the consumption of vegetables and fruits

The size of this lot is actually relative. A lot for me and a lot for you is definitely different; every time we eat on one plate, 2/6 must be filled with vegetables and 1/6 with fruit. In this way, we can meet our daily needs for micronutrients and fiber. Besides that, increasing the intake of vegetables and fruits will help our body feel full.

In younger vegetables, the number of calories is small but the volume is large, so it can help stretch our stomach. By stretching the stomach, it can send satiety signals to our brain so that we will feel full faster and stop eating more.

When we feel fuller, it will be easier for us to control our appetite. By feeling full, maybe we will eat a little snack and enter into a calorie deficit, which will help us shrink a distended stomach and can reduce belly fat.

3. Reducing drinks with high sugar content

Keep in mind what is written here: reducing doesn't mean stopping altogether because we don't want to, building this habit only for 1-2 months after it's finished, and returning to the previous habit. We want to carry out this habit for a lifetime. Sweet drinks will create a calorie surplus because they contain high levels of sugar, so by reducing sweet drinks, we will reduce the calories in these drinks. then automatically enter a calorie deficit.

The sweet drink contains sugar, which is quite high in sugar and can be seen as the opposite of vegetables. Vegetables have low calories but high nutritional value and a large volume. So sugar has a high calorific value but does not provide a high nutritional value, meaning that if we compare a 350-milliliter can of soft drink, it provides 140 kilos of calories with the amount of sugar in it, which is around 39 grams. Compare this, for example, with an apple, which is the size of a Fuji apple. For example, it provides only 110 calories with 22 grams of sugar, and there are also 5 grams of fiber in it. The vitamins contained in these apples and this fruit are also more enjoyable than a can of soft drink. The difference in calories may be a little (only 30 calories), but this small difference can become a lot over time, and after a while it can make your stomach bloated.

In the long term, gradually add 30 calories per day for 30 days until your pants don't fit anymore. But that doesn't mean you can't drink sweets at all. We still enjoy sugary drinks, but at a lower frequency. In one week, a maximum of about two times, we can still enjoy our favorite sweet drink. Too much will not be good for our bodies.

4. Increase daily protein intake

Increasing the amount of protein associated with managing body weight. This helps us increase muscle mass, but keep in mind that we not only eat a lot of protein, but we also have to do weight training. With weight training, we can get rid of fat in the stomach. By exercising your abdominal muscles, you will make them bigger. Combined with a calorie deficit to scrape the fat. If you are consistent, then your body will look six-pack. In addition, protein is also very filling.

200 grams of chicken breast have around 390–400 calories. Chicken breast provides more protein compared to instant noodles, which contain more carbohydrates, so the two are actually different. Here, the point is that the chicken breast makes it easier to feel full. If your priority now is to improve health, shrink a distended stomach and recuce belly fat, and get a more ideal body shape, then the price of chicken breast compared to instant noodles is not expensive.

5. Discipline is consistent and patient

Having the discipline to maintain body shape can be done gradually by building good habits. The things mentioned earlier are not just for one week, one month, or even one year. But building a habit for good Build habits gradually, then be disciplined and consistent.

Do this continuously, with patience. You don't want your body to be slim; just 12 weeks later, your stomach is back. Building good habits is not only about chasing the scales needle but also excellent health. Hopefully, this article will help you.

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