Reducing the stomach means reducing its size so that a smaller amount of food becomes able to make a person feel full, and thus losing weight is only a matter of time, far from deprivation. The person eats enough food and never deprives himself of it, but the difference lies in the quantity.
Stomach reduction without an operation, although it is gradual and may take some time, but it is a diet and a healthy lifestyle that guarantees the body many benefits, not only in terms of losing weight in a proper way, but also preventing it from many diseases, and at the same time it does not cause any Damage or side effects.
The easiest and safest way to lose weight without deprivation and without undergoing operations is to reduce the stomach without surgery, which is done by following some things that reduce the size of the stomach, so here are the following things that guarantee you that.
1. Creating Healthy Eating Habits.
▪️ Eat a balanced diet.Eating a balanced diet is important for making sure your body gets all of the nutrients in the right amounts to keep you feeling satisfied while eating less. Try to eat a diet comprised of 30% healthy carbs, 20% each of fruits and vegetables, 10% each of dairy and meat, and as little fat and sugar as possible.
Healthy carbs include rye, quinoa, oatmeal, brown rice, and other nutrient-rich grains.
Choose fruits and vegetables that are rich in nutrients and low in sugars, such as citrus fruits, kale, arugula, and Spinach .
▪️ Keep track of everything that you eat.
Many people don’t realize how much they eat or how often they’re eating during the day. Keeping a food diary for a few days can help you realize what parts of your diet need adjusting.
Some people also choose to keep track of how they’re feeling and what they’re doing when they eat to notice patterns in emotional eating.
Additionally, you should keep track of how long it takes you to eat each meal or snack. Eating slowly can help you feel full quickly.
▪️ Drink plenty of water between meals.
Water can help you feel full between meals and curb cravings while not expanding your stomach like food would. However, you can also get water from vegetables like cucumbers, broccoli, and carrots, and fruits such as watermelon, plums, and apples.
Alternatively, if you don’t like the taste of water alone, you can drink tea or flavored water.
Drinking enough water can also help prevent water retention, which can make your stomach appear larger.
▪️ Eat fewer unhealthy fats and empty calories.
Check the label on the back of the packaging for saturated and trans fats, which are unhealthy and can cause you to gain weight.
Empty calories include almost no nutrients and they should also be avoided.
Examples of empty calories include white bread, chips, cookies, jam, fruit juices, soda, and most sugary breakfast cereals.
Foods high in saturated and trans fats include margarine, chips, crackers, store-bought baked goods, many frozen foods, coconut, butter, and processed meat.
▪️ Practice portion control when preparing and eating meals.
At home, you can make sure you’re not overeating by placing leftover food in the refrigerator after putting a serving on your plate. You can take control of your portions while eating out by splitting an entree with someone, or only eating half of what is served on the plate and taking the rest home.
Store tempting foods out of the way so that you’re not able to access them easily.
When you reduce your food intake by eating smaller portions, your body will eventually get used to eating less food.
▪️ Eat slowly and only until you start to feel full.
Many people overeat because they don’t know when they feel full, causing their stomachs to expand temporarily to accommodate the food before digesting it. Take your time when you eat, chew each bite thoroughly, and drink water between bites. Your body will signal your brain when you’ve eaten enough.
Pay attention to your body’s signals so that you don’t eat too much food. If you want food, ask yourself if you’re really hungry or just craving more of the food’s taste or texture.
The average person’s stomach capacity without any food in it is 200 mL, but when it comes time to eat, some people’s stomachs can relax to accommodate 1 liter of food or more.
2. Committing to an Exercise Routine.
Practice aerobic exercise 75-150 minutes per week. Aerobic exercise is great for burning calories and helping you lose weight because it raises your heart rate. Running, swimming, hiking, biking, and dancing are all forms of aerobic exercise engage your body to help with all-over weight loss.
Aerobic exercise helps to complement the work that you’ve done by maintaining a healthy diet, and makes your body utilize the energy that you’re getting from your food, rather than storing it as fat.
To start out with aerobic exercise you can run, jog, or even just walk to raise your heart rate and get your body moving. After your stamina is stronger, you can move on to more high-impact activities.
▪️ Start weight training to tighten your core muscles.
Weight training can help you focus on toning specific areas of your body, such as the stomach. Training with weights increases your balance, stamina, and flexibility while also helping to build muscle and burn fat.
Exercises like crunches, planks, and pull-ups engage your core stomach muscles and help to build strength in this area, which can result in a more toned look.
Exercising your core won’t specifically help you lose belly fat, since you can’t target weight loss to one particular part of your body.
However, it can help you lose weight all over and tone the muscles in your belly so they look more defined.
▪️ Rotate the types of activities that you do.
Commit to doing aerobic and weight training exercises throughout the week, rotating between the 2 types of activities each day.
This will provide your body with some rest in between activities and allow you to focus on specific areas of your body on different days.
Alternating workouts can also prevent your body from adapting to different exercises, allowing you to get the full benefits of each exercise.
“How to Shrink Your Stomach”, www.wikihow.com