Shrinking the stomach is a way to lose weight which is done by adjusting the diet and exercising so that the circumference of the stomach shrinks. Scientifically, the stomach cannot be permanently reduced without surgery. However, the abdominal muscles can be trained so that they do not enlarge when filled with food so that you are full faster. For that, you must follow a strict diet with a balanced diet, exercise regularly, and apply new habits consistently.
Step
Method 1 of 3: Adopting a Healthy Diet
Step 1. Eat a balanced diet
This step ensures that you get all the nutrients you need so you can feel full even if you eat less. A balanced diet is said to consist of 30% healthy carbohydrates, 20% fruits and vegetables, 10% animal protein and dairy products, as little fat and sugar as possible.
- Healthy carbohydrates are found in rye, quinoa, oatmeal, brown rice, and whole grains.
- Eat nutritious fruits and vegetables that are low in sugar, such as oranges, kale, arugula, and spinach.
Step 2. Record everything you eat
Many people don't care how much or how many times they eat throughout the day. Keeping track of what you eat over the course of a few days will help you determine what eating patterns you need to change.
- Some also recorded what they felt and what they did while eating to observe the presence or absence of an impulsive eating pattern.
- Also, note how much time you spend eating or snacking. You will feel full faster if you eat slowly.
Step 3. Drink plenty of water a few hours before and after lunch
Water can fill you up so you don't want to eat. However, water doesn't stretch the stomach muscles like food does. In addition, fluid intake can be obtained by eating vegetables (eg cucumbers, broccoli, carrots) and fruits (eg melons, prunes, apples).
If you don't like drinking plain water, drink tea or flavored water
Step 4. Reduce consumption of unhealthy fats and low-calorie foods
Read food packaging to determine whether there are saturated fats and trans fats that are bad for the body and increase weight. Do not eat non-calorie foods because the nutrients are very little.
- Avoid non-calorie foods and drinks, such as bread from wheat flour, chips, cookies, jam, fruit juice, soda, and cereals that contain sugar for breakfast.
- Don't eat foods that are high in saturated fat and trans fats, such as margarine, chips, biscuits, baked fast food, frozen foods, coconut, butter, and processed meats.
Step 5. Prepare and consume food according to the required portion
While at home, make sure you don't overeat. Take food as needed and store the excess in the refrigerator. When dining at a restaurant, share the main course with a friend or eat half and then wrap the extra.
Store foods to be avoided out of sight so they are hard to reach
Step 6. Get used to eating slowly until the hunger begins to disappear
Many people overeat because they don't know when to feel full. As a result, the stomach muscles expand as it holds food before it is digested. Instead, eat quietly, chew food slowly until smooth, and drink water before the next bite. The body will send a signal to the brain when the food intake is sufficient.
The normal capacity of the empty stomach is 200 ml, but when it's time to eat, some people have a flexible stomach that can hold 1 liter of food or more
Method 2 of 3: Commit to Regular Exercise
Step 1. Practice aerobics 75-150 minutes/week
Aerobic exercise makes your heart rate increase so you can burn calories and lose weight. Running, swimming, hiking, cycling, and dancing are aerobic exercises that make the body move actively so that you lose weight.
- Aerobic exercise is beneficial to support the efforts you are doing, namely adopting a healthy diet and increasing metabolism so that the body uses the energy produced from food, instead of storing it in the form of fat.
- Start your aerobics workout by running, jogging, or simply walking to get your heart rate up and moving your body. Increase the intensity of the exercise if your stamina has increased.
Step 2. Practice lifting weights to strengthen your core muscles
Training with weights helps you build muscle throughout your body, including your abs. Take advantage of these exercises to improve balance, stamina, and flexibility while building muscle and burning fat.
Some movements during weight training, such as crunches, planks (board posture), and pull ups are useful for activating and strengthening the core muscles so that the abdominal muscles are denser and the abdominal circumference is reduced
Step 3. Perform a variety of exercises while exercising
Alternating aerobics with weights for a full week will give your body time to rest and help you focus on working specific muscle groups on different days.
Varied exercise prevents the body from adapting to certain exercises so that you get the most out of each exercise
Method 3 of 3: Preventing Common Mistakes
Step 1. Do not diet in an instant way
A very strict diet program does not allow you to eat certain food groups, but the results do not last long. Although this diet program initially makes your stomach look and feel smaller, you will continue to feel hungry and lack of nutrients so the results are not permanent.
A strict diet makes you overeat so that the body feels uncomfortable because when you eat, you fill your stomach beyond its normal capacity
Step 2. Pamper yourself once in a while
Just like instant diets, a healthy diet becomes unhealthy when you start avoiding sugar, fat, and non-nutritive foods. You will feel the benefits if you indulge yourself by enjoying your favorite non-nutritious food once a week.
Do not forget to adjust the portion of food so that you eat according to your needs and your body remains comfortable
Step 3. Eat small snacks several times a day to prevent hunger
Many people diet by eating a maximum of 3 times a day while holding back hunger. Eating healthy snacks, such as nuts, a bar of granola, or a piece of fruit keeps you full and doesn't overeat.
Tips
- Invite a friend to exercise together to keep you energized!
- Talk to your doctor before changing your diet, especially if you are pregnant, have diabetes, indigestion, or other health problems that affect weight loss.
- Eat slowly! You need to wait about 20 minutes for your stomach to send a message to your brain to tell you that you are full.
