Even through there are many lifestyle reasons that may have led to this, there are only 2 physical reasons why your stomach may be a bigger than you want it to be:
1. You’ve gained weight which caused your stomach to expand
2. You’re eating the wrong foods and it causing your belly to bloat
Here’s the good news about shrinking your stomach
Both of these issues can be corrected without any major trouble or surgery. That’s not to say that it won’t require some effort on your part.
The best way to shrink your stomach is with diet and exercise. However, I have a few shortcuts for you that you can start right now – without exercise.
Nutritional short cuts to shrinking your stomach
First, you must change the amount of food you’re eating per meal. You want a different result that what you have right now, right? Well then… you’ve got to do something different.
You can’t lose belly fat by maintaining the same diet.
You probably know by now, that I’m not a huge fan of counting calories. Instead, I prefer you to eat whole foods with good nutrients in natural portion sizes, and focus on how your body feels. This can take some training, so in the beginning, it’s best to measure and record your meals until regular portion sizes become second nature when you eyeball them.
Pay attention to how your stomach feels while your eating. It’s simple. Less food going in at meal time means less of a chance of for your stomach to stay stretched during the digestion process. Your stomach will begin to naturally get smaller and smaller as you eat less and less. If you’re unsure of how much you should cut your portions down to, remember the rule of thumb that says a piece of meat should be no more than the size of the palm of your hand. Then, use your fists as visual to measure the rest of your meal (sides, starches, etc).
Remember that when you choose a protein, fruit, or healthy grain aim for it to be the size of one fist, and when you’re choosing vegetables go for 2 fists worth. It that easy.
If you find yourself still hungry, consider if you ate too quickly, didn’t chew your food well enough, or you’re just used to eating much more food. Whatever the cause, wait for about 20 minutes after eating to gauge if you’re really still hungry. If so, go with a piece of fruit or a yogurt as a good, and light, way to cap off your meal.
Avoid foods that make you bloat
Some foods are not going to agree with your body. Your friend may be able to digest things that you can’t and vice versa. You’ll find a lot of people that can’t digest lactose or gluten. Everything from improper intestinal bacteria balance, to food allergies, a lack of digestive enzymes, or any other of a number of issues can affect how well your body can digest a food. Listen to your body and decide what foods your body can do without because of the bloating and overall digestive issues you have when consuming them.
How to determine if a food is causing your stomach to bloat
Pay attention (for up to 3 hours after) how you feel after eating. Are you bloated, fatigued, or energized? Paying close attention for even just a few weeks will give you a lot of insight to how your body handles the foods you eat.
But, if you are dealing with digestive issues or bloating now, you may want to start clean by eliminating diary and gluten. This simple (but not easy) tip could help eliminate some of your digestive and health issues. However, it’s best to consult a doctor before completely taking foods containing gluten out of your diet. While it may be helpful, if done incorrectly, you could be doing your body more harm than good. Most foods have gluten in them and you might deprive yourself of the nutrients your body needs by eliminating foods with gluten.
After your body has restored balance, you may be able to incorporate some of the foods you were once sensitive to back into your diet. If you decide to go that, be sure to add in one at a time to see how your body reacts.
Exercise is a great way to help shrink your stomach but it’s only one component. The key to maximizing your exercise is by having a supportive nutrition plan. Members can review our large selection of customizable meal plans to find one that works best for individual tastes and preferences.