Many people, from gentlemen to ladies who want to lose weight and reduce belly fat, wonder what to do after eating to prevent a big belly. How can one avoid having a beer belly, meaning an excess of fat in the abdominal area that leads to a lack of confidence in one’s appearance?
1.What is belly fat?
Belly fat or abdominal fat refers to the accumulation of dangerous fat around the stomach area, leading to an increase in waist size.
There are two types of fat: visceral and subcutaneous fat. In the belly, both types can lead to belly fat and lower abdominal fat.
Signs of belly fat:
- Visually: You can see and feel the excess fat around the belly.
- Medically: A full assessment, including tests like ultrasound and endoscopy, can reveal both subcutaneous and visceral fat levels, and assess potential health risks associated with high fat levels.
Excessive belly fat is harmful to health, leading to serious diseases such as cardiovascular diseases, high blood pressure, type 2 diabetes, etc. It also affects aesthetics, limits daily activities, and leads to self-consciousness and inferiority complex.
2. Why does belly fat occur?
There are many reasons for excess belly fat. Some main causes include:
- Overeating and uncontrolled eating habits.
- Smoking and excessive alcohol consumption.
- Staying up late.
- Lack of physical activity.
- Sitting for long periods.
- Not drinking enough water.
- Genetics.
- Chronic stress.
3. What not to do after eating to avoid a big belly?
8 things to avoid One of the causes of belly fat comes from poor eating habits. What should you do to prevent the accumulation of belly fat after eating?
What to do and avoid after eating to prevent a bloated belly?
Let’s discover 8 things you should not do after eating with Oreni Vietnam to protect your health and reduce abdominal fat accumulation.
3.1.Do not take a bath immediately
Experts advise not to bathe immediately after eating as it affects digestion. Blood flow shifts from the stomach to the extremities during a bath, affecting digestion and potentially leading to fat accumulation.
Advice: Wait 20-30 minutes after eating before bathing, or bathe before eating.
3.2. Do not sleep or lie on your stomach immediately after eating
Sleeping immediately after eating, especially after dinner, is unhealthy. It puts pressure on the diaphragm, slows digestion, and can lead to the accumulation of subcutaneous fat in the abdominal area.
Advice: Avoid sleeping or lying on your stomach after eating.
3.3. Do not engage in strenuous activities
Strenuous activities like running, jumping, or heavy lifting after eating can negatively impact digestion.
Advice: Sit or walk gently for a few minutes after eating, and engage in more intense activities after a 45-minute to 1-hour break.
3.4. Do not eat fruits
Eating fruits right after a meal can hinder digestion and lead to bloating.
Advice: Wait 3-4 hours after a meal to eat fruits for better digestion and nutrient absorption.
3.5. Do not eat sweets
Sweets, high in sugar and calories, can lead to weight gain and obesity.
Advice: Avoid or limit sweets to prevent belly fat.
3.6. Do not drink too much water
Drinking too much water right after a meal can expand the stomach and slow digestion.
Advice: Wait 30 minutes to an hour before drinking water after a meal.
3.7. Sitting posture: Avoid sitting in one place, curling your legs, lying down, or slouching
Poor sitting postures, especially common among office workers, can lead to belly fat.
Advice: Sit straight with a supportive chair, and take breaks to stand up or walk around.
3.8. Do not drink strong tea
Drinking strong tea immediately after a meal can inhibit nutrient absorption and digestion.
Advice: Wait 30 minutes to an hour after eating before drinking tea.
3.9. Do not loosen your belt
Loosening your belt suddenly after eating can put pressure on the digestive system and hinder digestion.
Advice: Wear comfortable clothes with good elasticity around the belly and avoid loosening your belt after eating.
3.10. Do not chew gum
Chewing gum after eating can lead to weight gain due to its sugar content.
Advice: Avoid chewing gum after meals.
4. What to do after eating to avoid a big belly?
The secret to avoiding a big belly after eating is simple: avoid bad habits and follow these tips for a slimmer waistline and better digestive health. This is particularly important for women looking to lose weight quickly, post-pregnancy.
4.1. Do light exercises
Engage in gentle exercises after eating, such as yoga, standing, twisting, or slow leg movements.
Advice: Perform gentle exercises to aid digestion and prevent belly fat.
4.2. Massage the abdominal area
Gentle abdominal massage after eating can improve blood circulation and digestion.
Advice: Massage your abdomen gently in a circular motion to prevent fat accumulation.
4.3. Go for a relaxing walk
A short walk after eating can aid digestion and prevent abdominal fat.
Advice: Walk gently for 10-15 minutes after a meal.
4.4. Drink lemon water or ginger tea
Lemon water and ginger tea can aid digestion if consumed 30 minutes to an hour after a meal.
Advice: Drink these beverages at the right time for digestive benefits.
In conclusion, following these tips can help you avoid a big belly after eating. Establishing good eating, resting, and exercise habits will lead to a slimmer waistline, free from excess fat and obesity, allowing you to eat without fear of gaining belly fat.
Discussion about this post