How To Shrink Your Stomach In 2024: 6 Best Tips For You

If you research how to shrink your stomach, you may come across many interesting ideas. Belly fat can be a source of concern regarding your health and well-being. Often, the visceral fat accumulates over time and can lead to different health risks.^[1]

Finding ways to reduce abdominal fat is essential to living a healthy life. Here, you will learn how to shrink your stomach. In addition, we explain how long it takes to shrink your stomach. You will find ways on how to naturally shrink your stomach.

Six Best Ways To Shrink Your Stomach

Having a big stomach can be a source of discomfort. making it hard to fit into your favorite clothes and move comfortably. In addition, having visceral belly fat is bad^[1] for your health. That’s why it’s essential to master ways to shrink your stomach.

Create A Healthy Eating Plan

The food you eat daily is essential to your health and wellness.^[2] That’s why it’s crucial to master healthy eating and develop a good diet plan to shrink your stomach. Often, visceral fat^[3] accumulates when there is an imbalance between excess calories and energy used.

Keeping track of your meals is the first step towards weight loss. A good meal plan can help you in your weight management^[4] journey.

Try planning all your meals in the coming week. After that, prepare those meals and stick to your healthy eating plan. Eating healthy is a great option if you’re wondering how to shrink your stomach without surgery.

Cut Out Refined Carbs

Cut out refined carbs^[5] from your meals as you work on a healthy diet to shrink your stomach. Often, processed foods have more calories than unrefined options. That’s why it’s better to stick to whole grains that add fiber to your diet.

Examples of whole grains to add to your meals include whole buckwheat, brown rice, barley, and oats. A low-carb diet^[6] can include some high-fiber foods such as whole grains. Studies show that soluble fiber works to slow down food digestion, so you end up eating less.

Eat More Protein

Less carbohydrates and more protein is a good option as you work towards losing weight. There are many health risks associated with visceral fat, so working to shrink your stomach is vital. Eating more protein helps you feel fuller for longer.

The body requires the hormone peptide YY^[7] to feel fuller for longer. Eating more protein facilitates the release^[8] of this hormone, thus promoting satiety during the day. In addition, protein increases your metabolic rate,^[9] which burns more fat.

Proteins that can be added to your meals include lean meats, eggs, low-fat dairy, and whey protein.

Eat Small Amounts Of Food

Every day, the stomach expands and contracts when you eat food. It acts more like a balloon filling up with air. The stomach must expand to accommodate the food and liquids you consume, thus changing its physical size.

Eating smaller portions and drinking fewer liquids can have an impact on the size of your stomach. However, it’s not a significant change in size, so consider surgery^[10] for major alterations.

Frankly, eating small amounts of food can also work to reduce belly fat. While you won’t lose weight overnight, you can have less belly fat after a certain duration.

Opt For Bariatric Surgery

Bariatric surgery^[11] or weight loss surgery is another way you can shrink your stomach. People who are obese benefit from bariatric surgery. However, surgical procedures only become an option when other ways to lose weight are unsuccessful.

Bariatric surgery modifies your small intestine and stomach. At the end of the procedure, you consume fewer calories. Such surgical procedures^[10] are a long-term solution to obesity when diet and exercise aren’t fully effective.

Types Of Bariatric Surgical Procedures

Gastric Bypass

Gastric bypass surgery is one way to remove abdominal fat and reduce your tummy. In addition, the procedure reduces the length of your small intestine. People who undergo gastric bypass^[12] end up eating fewer calories daily.

Generally, people who are clinically obese are the best candidates for gastric bypass. It’s a good solution for weight-related health risks such as type 2 diabetes, heart disease, and high blood pressure.

Gastric Sleeve

A gastric sleeve surgery is a good option to lose weight and reduce abdominal fat. During the procedure, the surgeon reduces the size of your stomach by up to 80%.^[13] In its place, they leave a tubular sleeve similar in size and shape to a banana.

By reducing the size of your stomach, you eat less, and your body absorbs fewer calories. It’s a good strategy to reduce weight gain and lower visceral fat.

Getting a gastric sleeve^[14] helps deal with a whole host of health conditions that plague people who are overweight. Examples of such health conditions include osteoarthritis, insulin resistance, high blood pressure, and obstructive sleep apnea.

Eat Fewer Calories

To manage body weight, focus on a calorie deficit for weight loss. Here are a few ways to do this.

Small Portions

On top of eating fewer calories, small portions are a good weight loss strategy. Portion control is a good way to shrink your stomach. However, you must ensure you eat enough to keep hunger at bay.

Small portions^[15] can work well to reduce abdominal fat. Also, eat more fresh vegetables and herbs. Make at least half your plate contain low-calorie, non-starchy vegetables like leafy greens, turnips, and beetroot.

In addition, opt for lean protein that promotes feeling fuller for longer. If possible, cut out carbs. But, if you must have a small number of carbs, stick to whole grains that are super nutritious.

Lastly, get smaller plates and bowls^[16] to ensure you eat small portions during every meal. Small plates are a constant reminder to eat fewer calories to shrink your stomach.

Eat Slowly

A slower eating pace during meals can help you lose weight and reduce abdominal fat. There’s evidence that eating too fast can lead to weight gain. Eating fast causes you to eat more than you would if you ate slowly.

Take time with each bite to chew and savor the food before you. Eating slower^[17] increases levels of the fullness hormone ghrelin in your body. Higher ghrelin levels indicate that you are full, which slows down intake.

Get An Endoscopic Sleeve Gastroplasty

Endoscopic sleeve gastroplasty^[18] is a minimally invasive surgical procedure that physically shrinks your stomach. Once in the stomach, the suturing apparatus sutures your stomach to reduce its size. If you are considering the gastric sleeve, you must discuss this in detail with your doctor first. Generally, the procedure is for people whose body mass index^[19] is above 30 and who have difficulty losing weight without the procedure.

Drink Enough Water

Consider having a glass of water before and after your meals. Drinking enough water^[20] plays a crucial role in reducing belly fat.

It’s not uncommon to grab a sugary drink with your meal. However, sugary drinks like juices and sodas are notorious for weight gain.^[21] Instead, choose water as your drink as you work towards losing weight.

Drinking water helps you lose weight since you end up eating smaller meals and feel fuller longer. Water is also a calorie-free drink that’s an excellent pick when focusing on calorie deficit. But, it’s worth noting that you may get a water weight increase on the scale.

How Long Does It Take To Shrink Your Stomach?

Have you been wondering how long it takes to shrink your stomach? Truthfully, it depends on several factors.

Your lifestyle choices can dictate how fast you shrink your stomach. You can curb weight gain by eating a healthy diet and being active. At the same time, you burn body fat and start to enjoy a leaner look.

Overall, to achieve effective weight loss requires adopting a healthier lifestyle for several weeks with consistency. It takes dedication to stick to a diet and working out consistently. However, with time, your body will adapt to a new lifestyle at a stable, slimmer stable requiring fewer calories.

Conclusion

Finding ways to lose weight when you want to shrink your stomach is important. Weight gain always leads to visceral fat accumulation in the tummy area. The good news is you can employ different strategies to reduce abdominal fat. At the top of the list is eating healthier food to lower belly fat.

Next, you must get active to burn more calories and reduce overall body fat. In addition, there are surgical options to reduce stomach size, like bariatric surgery. You also have the option of non-surgical procedures like endoscopic sleeve gastroplasty.y weight loss methods, and supplements that don’t work. This is imperative to your physical and mental health, and also to your success!