Let me guess: you’re tired of seeing your stomach before anything else and want to slim down right away. You’re not alone, and there are a ton of ways about how to shrink your stomach in a quick amount of time.
Just follow these golden tips and get ready for a slimmer waistline!
For all the dieters out there, here’s some good news: stomach shrinking usually means losing weight. Along with your stomach weight, your body fat will decrease as well!
Many people have fun with a big belly, while others would prefer to be stick thin.
Though beauty is in the eye of the beholder, science has shown that there are some advantageous qualities about being heavy.
However, it may be time to make peace with your body and learn how to shrink your stomach.
The answer is not as hard as one might think! Follow these guidelines and you’ll be slender in no time.
How To Shrink Your Stomach In 15 Simple Steps
1. Start by Giving up Carbs
Carbohydrates work by making insulin levels spike and then drop quickly. This puts the body into a fat-storing mode rather than a fat-burning state.
It’s not unusual to have a craving for a bag of chips while watching a romantic movie, but it would be in your best interest to pass.
This unnatural high in carbs and low levels of enzymes will make you hungry and gain weight very quickly. As carb levels drop, fat-burning begins.
However, if you are someone who develops high levels of insulin, the body can quickly counter this by storing fat as a last resort.
High insulin can also lead to high cholesterol and other health problems caused by fatty deposits.
So how do you counter this? Eat sugar and wheat products in small amounts; such as honey or whole-grain bread, brown rice, pasta, quinoa, etc…
Check out this article on the best carbs to consume during a weight-loss period.
2. Shrink Your Stomach with Exercise
Exercise is great for weight loss. However, the best way to shrink your stomach is by reducing its size.
For this reason, it’s ideal to incorporate both aerobic and anaerobic exercises into your routine.
Keep in mind that aerobic exercise uses oxygen; which triggers fat-burning; and anaerobic exercise makes use of sugar, which leads to fat storage.
Aerobic exercises include walking, jogging and dancing.
The anaerobic workouts include weightlifting in addition to cardio and stretching exercises for flexibility.
To find an anaerobic workout that you enjoy, Google the words “anaerobic” and your favorite sport.
3. Be Active in the Night
Your body is designed to function at its best when it’s active at night.
That doesn’t mean you have to hit the gym, but it does mean that you should move around a bit more than normal.
By doing so, your body gets a chance to discharge excess energy from the day. This can equal positive results such as less fat-storing or less fat-burning.
Studies comparing night workers with those who were not have shown that night workers have higher levels of insulin, causing them to store more fat in their bodies than their daytime counterparts.
4. Eat Breakfast Promoting Weight Loss
Eating breakfast is a good way to start your day.
In addition, morning meals have been shown to have an even better effect on weight loss than the same amount in the afternoon or evening.
Studies have shown that eating breakfast was correlated with a lower insulin output and levels of leptin, both of which are related to weight loss.
Leptin is a hormone produced to tell your body that it’s full, which means that if you eat less for breakfast, you will naturally be less hungry later in the day.
This process also helps with fat-burning during exercise.
5. Eat Soup for Lunch
Soups can be very filling and easy to make.
hey are also relatively low in calories and high in complex carbohydrates and protein which are believed to have an appetite-suppressing effect.
Beans are a good example of this, as they contain protein, complex carbohydrates and some fiber.
6. Eat Lean Meats, Not Starchy Vegetables
Red meat is one of the best ways to lose weight while maintaining muscle mass.
This is because red meats provide high amounts of iron, vitamin B12 and zinc.
These nutrients help speed up the metabolism so that fat is burned off at a faster rate than if you were consuming white meats.
In addition, lean red meats contain properties that shrink the stomach. Cooking with cayenne pepper is also a great way to get the most out of your lean meats.
7. Eat Small Meals Often
By disrupting your “feeding” cycles, you can trick your body into nearly any result imaginable.
Latest research indicates that eating every three hours helps dieters lose weight by creating a state of constant energy flux in the body.
This process also maintains stable blood sugar levels which are one of the best ways to lose weight effectively over time.
Eating every three hours has shown itself to be an effective way to keep off extra pounds and maintain normal levels of insulin throughout the day.
8. Eat When You’re Hungry
If you are going to eat, it is best to do so when your stomach is empty.
If you wait until after a meal, your body will know that it’s time to eat. Studies show that having low levels of glucose in the blood causes fat storage.
Studies also show that people who only ate occasionally lost less weight than those who ate three or more times per day.
These people had lower insulin levels as well, which both affect fat-burning and fat-storing in your body.
9. Be Active in the Morning
If you exercise in the morning, your body will have a difficult time digesting the calories you consume.
This may sound like a bad thing, but it can actually be beneficial if you’re trying to shed pounds.
By eating before an early workout, your body will receive more calories than if it had to wait until after.
While this is true for foods such as pasta and bread, this is not necessarily true for fatty foods such as bacon and cheeseburgers!
These are best consumed on post-workout days or when fat loss is high on the agenda. Eat these things when they’re most useful to your goals.
10. Eat Your Vegetables
One of the most important parts of a healthy diet is vegetables.
Most people don’t eat their vegetables, and because of this, they almost never get healthy.
Vegetables are a good source of vitamins and minerals that you can use to lose weight.
If you’re not eating your vegetables, you could be missing out on some essential nutrients that you need in order to maintain a healthy lifestyle.
The only exceptions to this are fruit and potatoes.
Potatoes actually have more carbs than many other fruits, so it’s best to leave them out of your diet completely when trying to lose weight – at least for the time being.
11. Stay Hydrated & Shrink Your Stomach
Staying hydrated makes it easier to lose weight since your body can’t store water.
Staying hydrated may not be obvious, but it’s very important that you drink a glass of water every time that you eat.
This clears the digestive track and boosts metabolism, and also aids in digestion.
If you don’t drink enough water, your body will absorb less nutrients than is healthy for your body to have.
In addition to helping to shed pounds, staying hydrated will make a positive difference in your overall health.
12. Exercise in the Morning
Exercising in the morning can be very beneficial, especially if you haven’t eaten anything.
In fact, your body needs to digest food before it can work out.
However, if you exercise first thing in the morning after waking up and then eat breakfast right after, there’s an increased likelihood that your body will burn more fat than it would if you were to eat first before working out.
13. Drink Tea Instead of Coffee
If you’re a coffee drinker, try cutting back or switching over to green tea instead.
Green tea has compounds that help to speed up metabolism and increase energy levels.
These properties make green tea one of the best beverages to consume if you’re trying to get rid of some unwanted weight.
14. Eat Plenty Of Fiber
Studies show that people who eat more fiber have a decreased risk of obesity.
This is believed to be because fiber slows digestion and helps you feel full for longer periods of time.
This makes it easier for you to avoid snacking on extra food throughout the day, which can lead to unnecessary weight gain.
Make sure that you eat plenty of fruits and vegetables in order to help your body shed some pounds over time.
Some examples include apples, pears, lettuce, sprouts and most other vegetables – especially those that are dark-green or orange in color.
15. Alternate Your Meals
Try to eat three meals a day but avoid eating the same thing everyday.
Consuming different nutrients on a daily basis will help your body remain at an optimum level of health, which will allow it to burn more fat while maintaining muscle mass.
If you eat three meals a day but don’t consume the same foods each time, it’ll be easier for you to shed pounds and keep them off in the future.
Even though this list is lengthy, it is nowhere near exhaustive! I’ve yet to discuss all of the ways that you can get maximum results from your dieting efforts.
What Causes A Big Stomach?
If you’re carrying a lot of fat, there’s probably something you can do about it.
There are a few things that many people do that cause fat to build up around them in the first place, and may not even know it’s happening.
Here are some of the things that may be causing your belly to get bigger:
- Eating Too Much Food At Once
There are probably thousands of times when I have eaten more than I needed in one sitting.
This happens because most people are hungry all day long, but only need to eat once or twice per day.
The solution to this is slowly eating your food throughout the course of a day instead of stuffing yourself at lunchtime.
- Not Eating Enough Calories
This seems to be a basic definition of nutrition.
If you’re not eating enough calories, you won’t be able to maintain your weight and will probably end up gaining weight.
One way to make sure you’re getting the correct amount of calories is to measure out all of the foods that you eat and eat those same exact amounts every single day.
- Eating The Wrong Things For Your Physique
There are certain foods that should only be consumed if your goal is fat loss or weight gain.
The most common mistakes people make here is eating too many carbs or not eating enough protein during the course of a day.
These are the two things that you should be focusing on to achieve your goals.
- Eating The Wrong Amount Of Protein
Unless your goal is weight gain, I would not recommend eating more than about 20-30% of your calories from protein.
This is because carbs and fat are more important for overall bodybuilding and strength gains than protein, especially in the beginning stages.
The reason that this works is because of thermodynamics: If you consume 10% of your calories from protein, it will make up the bulk of your diet, but it also takes a lot longer for amino acids to get into muscle tissue.
- Eating The Wrong Amount Of Carbs
Carbs are important for your body to function, but you don’t need an excess of it.
It is possible to consume too many carbs and still lose weight, but this is rarely a good idea.
Carbohydrates will also cause your body to release insulin which can lead to fat storage. So, it’s best that you keep protein high and focus on limiting carbs during the course of a day.
- The Right Way To Lose Weight
It’s taken me a long time to figure out the right way to lose weight without making unhealthy changes to my diet and lifestyle only to have things turn into something that I’m very unhappy with.
Since I’ve learned the right way to do it, I’ve never had to try any other methods.
The first step is making a decision that you are going to lose weight. This will set you on the right path and make sure that your efforts lead to success.
The second thing that you should do is consume fewer calories than you’re burning each day. This will start you on the road to dieting and help ensure that you’re losing weight rather than gaining it!
While this sounds simple, it isn’t always as easy as it sounds.
The next thing you need to do is find out how many calories you should be eating each day.
A simple rule of thumb here is to cut 500 calories from what most people eat each day and see how that works for you.
If this works then continue, if not then try cutting more or less until you find the perfect fit.
As I’ve said in the past, it’s better to consume too little food than it is too much.
You’ll eventually get your hunger under control and won’t feel as hungry as often when you’re consuming 500 calories less than most people would be able to eat without feeling uncomfortable.
The other important factor in setting up a diet for weight loss is tracking everything that goes into your mouth.
I personally keep a small food diary to see what I’m eating, how many calories are in it and how I’m feeling.
This way you can analyze your food from month to month and really evaluate what is causing you to lose weight or gain it.
If you’re losing weight, then great! If not, then try changing up at least some of the foods that you’re consuming until things start working out for you.
Protein is definitely the most important thing that your body needs when trying to gain muscle and lose weight at the same time.
Unfortunately, protein has gotten a lot of bad press because of the notion that it causes people to put on too much fat around their midsections.
This is simply not true and there’s a lot of information available to prove it.
I wrote an entire article on the best protein with everything that you need to know right here so make sure that you read it!
Final Thoughts On How To Shrink Your Stomach
Now that you know how to shrink your stomach, you can start looking for ways that you can implement these methods to see dramatic results.
This article is by no means an all-inclusive list of the benefits of losing weight.
Instead, what I hope to have done is give you some ideas on how you can make some positive progress toward your goals.
If you’re looking to shed some weight, make sure that you follow the tips from this article and watch your stomach shrink!