MORESPOT.COM — Almost everyone wants to have a slim body and a flat stomach. To make it happen, not even a few people are willing to spend a lot of money by undergoing surgery. In fact, there are many ways to naturally shrink your stomach that you can try.
In principle, the more calorie intake that enters the body, the more physical activity or exercise that needs to be done so that these calories are not stored as fat in the body.
Actually how to shrink the stomach is not difficult to do. As long as it’s done regularly and consistently, a healthy, balanced, nutritious diet accompanied by exercise is the main key to losing weight and getting a flat stomach.
Easy Steps to Shrink the Stomach Naturally
So that your dream of getting a slim stomach can come true, try the following ways to shrink your stomach:
1. Don’t skip breakfast
For the sake of a slim stomach, some people choose to reduce their daily calorie intake by not having breakfast. In fact, skipping breakfast will only make your body feel weak and your appetite will increase during the day.
Besides making you more energized throughout the day, breakfast also helps you reduce the desire to snack until lunch time arrives. Choose a healthy breakfast menu, such as boiled eggs, bananas, yogurt, smoothies from vegetables and fruit, or drink hot green tea in the morning with a few pieces of biscuits.
2. Portion control
Eating small portions but often is also effective for shrinking the stomach. You can start by reducing your meal portion by at least half of your usual portion.
3. Increase fiber and protein intake
Increasing consumption of foods rich in fiber and high in protein can keep you full longer, control your appetite, and prevent fat from accumulating in your stomach.
Some types of food that are sources of fiber are oats, oatmeal, and fruits and vegetables, such as avocados, apples, mustard greens, mangoes, guavas, and cabbage. Meanwhile, food sources of protein include lean meat, fish, eggs, and nuts.
4. Reduce your intake of simple carbohydrates and processed foods
Another natural way to shrink your stomach is with a low-carb diet. Avoid intake of simple carbohydrates, such as sweet foods and drinks, starchy foods, and fast food, because they can increase fat deposits in the stomach.
Instead, choose foods that contain complex carbohydrates. Also, don’t forget to drink enough water and avoid consuming foods that contain lots of salt (sodium/sodium).
5. Replace intake of bad fats with good fats
Apart from increasing belly fat, saturated fat intake is also not good for heart health. Avoid consuming oily foods and limit consumption of high-fat dairy products, such as cheese and margarine. Instead, you can eat fish, avocado and nuts.
6. Exercise routine and discipline
Routinely exercising for at least 30 minutes every day is an effective way to shrink your stomach naturally. Types of exercise you can do include walking, jogging, aerobics, yoga, Pilates, and cardio exercises.
Apart from that, you can also try some exercise movements to shrink your stomach, such as:
Stomach crunch
This movement aims to tighten your abdominal muscles. How to do it is as follows:
Lie on your back with your knees bent and your feet flat on the floor.
Place your hands on your chest or behind your head.
Slowly lift your body towards your knees until your shoulders are about 8 cm off the floor.
Hold this position for a few seconds, then slowly lower yourself down.
Do this movement 12 times.
Bicycle Sit-ups
This movement aims to tighten both sides of the abdominal muscles. The method is:
Lie down with your knees bent and your feet flat on the floor.
Place your palms behind your head.
Pull your left knee toward your chest while lifting your body until your left knee meets your right elbow.
Do it on the other side alternately 12-15 times (counting 1 set), up to 2-3 sets.
Plank
The goal of this movement is to tighten the abdominal muscles and lower back muscles. The method:
Position your body straight and face down towards the floor by resting on your elbows, forearms, and toes.
Keep your legs and body straight and your hips lifted so that your head and heels are in a straight line.
Make sure your shoulders are perpendicular to your elbows and tighten your abdominal muscles.
Adjust your breathing and hold this position for 5-10 seconds, then slowly lower your body to the floor. Repeat this position 8-10 times.
To make your healthy diet and exercise more effective for shrinking your stomach, live a healthy lifestyle, including sleeping enough every night, don’t smoke, and deal with stress well.
Another thing that needs to be understood is that this method of shrinking the stomach takes time. Therefore, you need to do it patiently and don’t give up quickly because you don’t see results right away.
If you have certain medical conditions, it is advisable to consult with your doctor first before doing how to shrink your stomach naturally, either by exercise or diet. This is important to prevent risks that can impact your health condition.(*)
