Do you want to significantly trim down your stubborn belly? Do you want to know EXACTLY how long does it take to shrink your stomach?
Congratulations, you have landed at just the right spot.
In this article, I’m going to tell you various strategies on how to shrink your stomach and how long it will take to get into your best shape.
Think of your stomach like a squishy balloon. It can either shrink or expand depending on your lifestyle and eating habits (which I’m guessing are not so good at the moment!)
The more you eat, the more it will expand due to its flexible nature. If you continue to have large portions in each meal, your belly will stay big and ask for more and more.
Scientifically speaking, you can’t reduce the size of your stomach without surgery. But with proper nutrition and lifestyle changes, you can slim down easily and turn heads wherever you go!
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How Long Does it Take to Shrink Your Stomach
By following a proper diet and nutrition, you can lose up to 1-2 pounds of weight per week. Generally speaking, you can expect to noticeably shrink your stomach within 2 months.
Shrinking your stomach is a strategy that includes controlling your diet and exercising to make your belly smaller. According to professionals, you can’t permanently shrink your stomach without medical surgery.
However, with proper nutrition and exercise, you can train your stomach to stretch less to accommodate food, making you feel “full” more quickly when you eat. To accomplish this, you have to stick to a strict, balanced diet, commit to regular workouts, and avoid creating unsustainable habits.
However, there are other less-known strategies to lose weight and shrink your belly fat. Watch this free video to know more.
How to Shrink Your Stomach
If you wonder how long does it take for your stomach to shrink, then I have good news for you: You can see significant results within 3 months of following the guidelines I am about to share with you.
Below are the top 7 Hacks that will shrink your belly in no time!
Have a Balanced Diet to Shrink Your Stomach
The word diet has many misconceptions around it that need to be cleared immediately.
Dieting doesn’t mean eating restrictively and starving your taste buds to desertion. In fact, you should adopt a well-balanced diet that includes all the essential nutrients and vitamins while also focusing on losing fat to shrink your stomach.
Having a good diet will make sure that you derive more satisfaction by eating less food.
According to a Harvard, you diet should consist of 30% healthy carbs, 20% each of fruits and vegetables, 10% each of dairy and meat, and as little sugar as possible.
Some sources of healthy carbs include rye, quinoa, oatmeal, brown rice, and other nutrient-rich grains.
Opt for nutrients-rich fruits and vegetables that are low in sugars, such as citrus fruits, kale, arugula, and spinach.
Drink Water Between Meals
Did you know that drinking water prior to meals can tremendously help you lose weight and shrink your stomach? A recent study proves this!
In a study by Obesity Society, they picked 84 obese adults for a three-month survey and split them into two groups. The first group drank 16 ounces of water 30 minutes before each of their meals while the other group was told to imagine that they were already full prior to eating.
The results were quite shocking! The water group lost about 9 pounds, while their imaginative counterparts lost approximately three fewer pounds.
Experts claim that filling up with water before meals is an excellent weight loss strategy because it helps increase your satiety levels. You’re more likely to make smarter food choices if you aren’t ravishingly hungry every time you think of eating!
Additionally, drinking ample water will also make your body retain less of it. This will prevent bloating and actually make your stomach look thinner.
You can also get water from fresh veggies like cucumbers, broccoli, and carrots, and fruits such as watermelon, plums, apples, and grapes.
TRENDING: Get Rid of Side Fat
Cut Down Unhealthy Calories
The number one reason for gaining fat and increasing your belly size is the trend of packaged foods.
The majority of the packaged foods are filled with empty calories and high amounts of saturated fats & trans fats that are utterly unhealthy.
Empty calories should be avoided as they lack nutrients and make you gain weight, thereby increasing your belly. Carefully read the labels of all the packaged foods before you buy them.
That so-called “naturally flavored” breakfast cereal might be loaded with tons of trans fats! They increase the shelf-life of processed foods but surely are enemies in your quest to shrink your stomach.
Trans fats cause inflammation in the body that leads to insulin resistance and impairing the body’s ability to utilize glucose properly, resulting in an outward protruding belly.
If you wonder how long does it take to shrink your stomach, avoiding trans fats will quicken your results.
Eat Mindfully to Shrink Your Stomach
Mindful eating is a technique that helps you gain complete control over your food habits.
Studies on mindful eating conclude that it promotes weight loss, eliminates binge eating, and helps you feel 10x better throughout the day.
Mindfulness is the art of staying present in the moment and having a blanket of awareness with everything you are doing.
Mindful eating is about harnessing the ultimate power of mindfulness to reach a state of utmost sensitivity to your experiences, food cravings, and physical cues while eating.
The subtle art of mindful eating involves the following:
- Chewing slowly without distractions
- Listening to physical hunger cues and eating just to the point of fullness
- Recognizing the difference between actual hunger and emotional hunger
- Engaging your senses by noticing colors, aroma, textures, and flavors of food
- Learning to cope with guilt associated with binge eating
- Noticing the effects of food on your emotions and sensations
- Being grateful for having food on your plate
People who are less mindful tend to have an extra pound of fat inside their bellies than those who are more present in their everyday lives and the world around them.
Eating mindfully has worked wonders for people to improve their relationship with food and shed past habits of destructive eating. It can tremendously help you to shrink your stomach.
Exercise Helps to Shrink Your Stomach
Exercise is a great tool to help you lose weight and shrink your belly. 70 to 140 minutes of weekly aerobic exercise burns more calories and significantly improves heart health.
List out physical activities you enjoy and dedicate some time of your daily routine towards these fat-burning activities.
Some of the examples include:
You can think of more physical activities that you enjoy and require a moderate level of energy.
In a recent study, researchers found that men and women who indulged in 10-minute exercise before major meals, experienced lowered glucose levels.
Low blood glucose levels are directly linked with higher capacity to burn the fat stored inside our body. You can easily incorporate this strategy by developing a habit of walking for 10 mins before major meals.
For example, you can take a short walk around the office before joining your colleagues for an exotic lunch affair.
Non-exercise activity thermogenesis or (NEAT) is another great way to boost your fat loss WITHOUT engaging in any structured workout. NEAT refers to all the energy expended for everything you do that is NOT sleeping, eating or sports-like exercise. It includes simple activities like walking, typing, doing the dishes, mowing your lawn.
To effectively shrink your belly, you need to expend more energy than you consume throughout the day, in order to utilize the excess deposits of fats.
(Read this guide if you want to lose your stubborn love handles.)
Quality Sleep and Sufficient Rest
Proper sleep is crucial to shrinking your belly with weight loss.
Leptin and Ghrelin are two hunger hormones that regulate your appetite and prevent you from turning into a hungry wild boar.
Lack of quality sleep can disturb your natural balance of these hormones. Improper sleep also causes brain fog and impulse decision-making, which inevitably leads to poor food choices.
A good way to ensure deep sleep is to make a relaxing bedtime routine (such as reading for 20 minutes) so that you enter sleep in a cool state of mind.
Also, it is of utmost importance that you go to bed at the same time every day. This programs your body’s in-built clock for optimum performance.
Another essential element is STRESS. We all are humans and stress is an inherent part of our modern lives. We can’t avoid stress but we can train our mind to be calmer in stressful situations.
If you are constantly stressed out and stay in a fight-or-flight mode all day, it is bad news if you want to shrink your belly.
Stress leads to the release of cortisol that alerts your body against external dangers (like a speeding car overtaking you) and low blood glucose levels, it forces your body to store fat and makes you feel hungry.
In other words, stress will make you crave untimely desserts and junk food at 2 pm in the day.
Here are a few simple and practical ways to approach stress management:
- Listen to motivational audios
- Incorporate meditation in your morning routine
- Maintain a journal and write down your thoughts
- Affirmations and positive self-talk
- Visualizing your dreams
Have More Greens
Low-starch vegetables can kick-start your weight loss journey and pave your path for a shrunk belly.
In fact, one Journal of the Academy of Nutrition and Dietetics study found that consuming non-starchy veggies like broccoli, cauliflower, cucumber, spinach, mushrooms, and tomatoes resulted in a massive 17 percent decrease in belly fat.
There are no magical foods that shrink your stomach instantly, but fresh leafy green vegetables are the closest you can get.
Veggies are super rich in fiber and one of the best ways to shrink your stomach is to replace simple carbs with high fiber foods. A diet rich in fiber serves two major purposes: It makes you feel satiated and greatly benefits your digestive system.
Hence, you are less likely to feel those crazy hunger pangs throughout the day.
A Modern Approach to Shrink Your Stomach
Let’s face it: If you go to a nutritionist, you’ll pay around $100 for your initial meeting and an average of $400 per month for modifications and check-ins. So for a proper 2-months of diet plan, you’ll shed more than a whopping $900.
And even after spending so much money, it’s quite likely you’ll end up with the same outcome as the rest of their clients: devastated with your results and clueless about what to do next.
How to Shrink Your Stomach with KETO
As stated earlier, you can’t magically shrink the walls of your stomach without surgery. However, there is a unique diet that can help you lose weight and shrink your belly. The best part is that there is NO NEED to exercise at all.
Unless you were lost in the Himalayas for the last few years, I am sure you’ve heard of the KETO diet. In fact, you probably know someone who has transformed their body like MAGIC with this diet.
It will give you a naturally toned look and meltdown all the excess fat that has accumulated over the years of bad eating habits.
Read the Complete Guide: Is KETO really the answer?
If you ask me how long does it take to shrink your stomach, I would say Less than 2 months if you are really committed to changing your physique.