Middle age (around 40 years old) is when we grow bloated stomach. For Asian men, a normal waist size is no more and 90 cm, and for women no more than 80 cm, which measured as high circular navel.

The increase above normal values could be in line with an increased incidence of various metabolic diseases. For example, diabetes and cholesterol, high blood pressure (hypertension), and vascular disorders such as stroke and coronary heart disease.

Since the age of 20 years (end adolesensi), which had been constructive metabolism (anabolisme) began herubah gradually become a flat metabolism, slows, and eventually remodel (catabolism) when entering old age. Remodel metabolism causes a decrease in muscle and bone mass and increased body fat, especially around the tool body sepenti heart, intestine, kidney, and under the skin of the abdomen. Accumulation of fat under the skin of the abdomen that causes stomach bulge.

Metabolism (chemical reactions in the body to utilize the nutritional elements for the formation of power and various other purposes) have started slowing down at age above 40 years. When the muscles and organs begin to shrink. Also the body needs fewer calories than before. If a teenager in the growth period can be gobbled down two plates of rice and dozens skewer, then during this metabolic slowdown may only be able to eat a plate of rice and some skewers. Obesity occurs if the diet remains the same sepenti during adolescence, but physical activity was much reduced while the metabolism slows down.

When on a diet as well as exercise, weight loss is often not tunun. Why, why? In a diet with exercise, decrease in abdominal circumference will actually occur earlier than the decrease in body weight. As a result of the sport - especially the character of the burden, both heavy (weight) and velocity (speed) - often helped to increase muscle mass. That way, even if the weight loss program that has reduced the amount of body fat, body weight may stay the same or even rise because of increased muscle mass. A more appropriate sign of shrinking abdominal circumference, marked with a lax dress in the abdomen.

Eat intelligently
There is a general assumption, if we include more calories from food than the calories used by the body, the more fat or lard are piled. Unfortunately, lard often collects in the abdomen. The question is, what foods provide lots of calories and cause accumulation of lard?
Some experts argue, fat or oil is a food element that gives the biggest calorie. The reason is, first, 1 g fat will contribute 9 kaloni (compared with protein and carbohydrates only provide 4 calories / g). Second, fat teryata actually use fewer calories in the process of metabolism. Pnotein necessary for the metabolism of calories about 23% of total calories produced, for carbohydrate it takes about 6-7%, but for the metabolism of fat just need 2 -3%. Because it produces more high-calorie and metabolism that requires less energy that is, the fat is considered as an element of food that must be reduced if we are going on a diet!

To reduce the foods that contain lots of fat, get used to doing several things at mealtime. First, get used to drinking one glass of water before meals. Dr. Blackburn from Harvand Medical School states, "The feeling hungry is often a manifestation of his thirst. If we get used to drinking water at the time felt like snacking out while eating, then that desire will be reduced."

If you like fruit juice, you can replace water with low-calorie fruit blend for fiber also consumed. Choose fruit or low calorie vegetables such as tomatoes and cucumbers. Blenderan fruit or vegetables can be taken to eliminate the feeling of wanting to snack, or drink before the meal. In addition, soluble fiber (soluble) in blenderan will reduce the absorption of fat and food in the gut.

When selecting a dinner plate, try taking a flat plate (plate), and not a concave plate (disc). Take the vegetables in advance to meet the plate, then rice, and the last side dish meat. If you want to add, only vegetables that you can take. Do not forget, always eat at the dinner table and do not eat at any place let alone while watching TV. Because, the more exciting the more TV shows or snack foods that you spend!

In addition to providing an opportunity to drop food, habits stroll after dinner will help to spend some calories from the food. Every 25 steps you walk, the calories will be used. Especially if you climb the stairs. Of course all this must be done with ease because your stomach just been filled.

Then, what sport?
Proper exercise to help weight loss is a combination of weight training and aerobics. Once a week weight training and aerobic exercise 3-5 times a week not only help you lose weight, but also will maintain the weight that has been achieved.
Weight training can be done using a dumbbell or equipment in the fitness centers.

For weight training instructor may be necessary to avoid adding too much muscle mass that makes weight loss increased rapidly. Aerobic exercise can be done alone. Able to swim slowly, jogging, biking, running or brisk walking, and aerobics. Characteristics of aerobic exercise in the form of perspiration without feeling short of breath, tired, and sleepy after exercise. In contrast, aerobic exercise should make the body feel more refreshed, not hungry, and not sleepy.

Shrinking stomach should not be done with an excessive burden. Sit-up exercise can be a burden sport because you have to lift two-thirds of the body! If you want to reduce that burden, may use a special instrument which also can prevent back pain from sit-ups. Often those who try to shrink the stomach with sit-ups without getting stomach brace despite actually growing belly bulge but it's not more muscular and toned.

To shrink the stomach, hip movement that mild but longer would be more effective. Exercise can be done with tools such as for games hullahoop or dish to exercise pelvic motion. This movement may be likened to the movement of the belly dancers or hula-hula which have relatively small stomachs.

The same thing applies to the downsizing of the thigh or leg. If using a heavy burden, maybe your thighs and legs bigger and muscular. To reduce it you can mimic the movement of cyclists who pedaled his bicycle in the village slowly but within Iama. That cyclists generally have the thighs and legs more slender than a rickshaw driver.

Changes in behavior
Changes in behavior is actually the first thing that should be made on streamlining the body and shrink the stomach. In addition to healthy behaviors in the diet and exercise, some behaviors should also be embedded within us so that implementation is done spontaneously and automatically.
Especially for women, which also take into account is the behavior of shopping and cooking. Instead, do not shop while an empty stomach. Make a grocery list according to need. If you'd like food shopping, went to former fruit and vegetable outlets. Instant food outlets you must visit at the end when it really needs it.

Especially for factory-made food, read and note the nutritional information on packaging labels. Low-fat foods generally contain less and 5 g of fat or oil per serving (serving size). Do not buy sweet snacks such as cakes, cookies, candy, and chocolate to put on the dinner table. Replace it with fruits.

The best cooking methods to reduce the number of calories in food is boiling, cooking, baking, or memepes. Especially for vegetables, you can menumisnya with a little oil (eg half tablespoon of oil). Avoid oil or animal fat. Use the thin coconut milk for cooking.

Fry the meat or fish with lots of oil will lead to two losses. First, the amount of excess oil which will be absorbed, especially if the food is wrapped in flour. Second, frying meat, chicken, fish, and eggs with high heating and cooking can alter the use of unsaturated oils become saturated and produce nitrosamines are carcinogenic (causing cancer).

Health behavior may exist in the form of exercise, which means hisa daily activities at home and at work. Activities such as washing cars, gardening, cleaning floors, washing dishes can be done as part of the exercise as long as it is happy and relaxed. Activities undertaken are forced will result in stress that triggers adrenaline expenditure.

What is important, ask yourself whether you have feelings of anxiety, depression, or excessive stress. All these circumstances can make you overeat even do not need it. Make a deal, maybe you need to consult with a psychologist before starting a diet and exercise. What matters, carry out all these programs with ease and do not dwell on the results. Weight loss will gradually give more permanent results than the decline drastically. (Dr. Andrew Hartono AND, in Yogyakarta)