The good thing is that we can take care of both of these issues without any major overhauling. And, although it works best when you add in a metabolic exercise component I will show you how to do it today "exercise-free."
However, there are a few principles you will need to follow in order to be successful and permanently shrink your stomach.
The first one is that you cannot shrink your stomach by consuming the same amount of food per sitting that you're eating now.
I had someone write to me the other day and said that they would love to lose weight, but they don't want to eat less. When I read this I just sat there scratching my head wondering what this person was looking for?
As you know I don't recommend calorie counting since I focus on high quality and self-limiting foods, but at the same time you can't eat to the point that you're going to burst.
That's just common sense, right?
If you want to shrink the size of your stomach you're going to need to put less food in it per sitting so that it is not being stretched any longer. In time this will allow your stomach to naturally shrink.
The other great thing is that when it shrinks you will get fuller faster and will naturally not want to eat as much. For now, you will just have to use the built-in measuring devices you were born with to calculate how much food you should be eating at your meals.
(If you don't remember from one of my previous posts, they are your fists!)
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 doesn't get any easier than that, and if you're still hungry after you finish ask yourself if you ate too quickly, didn't chew your food well enough, or you're just used to consuming much more food (which was most likely the problem in the first place).
Either way, after eating a meal like the one I described above that contains protein, good fat, and fibrous carbohydrates you're not going to starve so wait 20-minutes and see if you're still hungry then.
If you truly do need more to eat go for more green vegetables.
Lastly, I want to touch on the point about being bloated from incorrect food choices.
The truth is that not every food is beneficial for every person walking this earth. That means what might digest easily in me, is difficult for you to process and absorb.
This can occur from improper intestinal bacteria balance (good vs. bad), food allergies/sensitivities, weak digestive enzymes, or any other of a number of issues.
Without trying to diagnose your issue through this article the best thing I can recommend for you to do is to listen to your body as you're about to put each food inside of it.
Does it really want?
And after you consume it (up to 3 hours later) how do you feel? Are you bloated, fatigued, or did that meal give you more natural energy?
In time you will be able to discern exactly what foods agree with you the best. However, if you have digestive issues or bloating I highly recommend starting your new nutritional meal plan by eliminating gluten based products and/or diary.
This simple (but not easy) tip could dramatically eliminate many of your digestive and health problems. The reason I can say that with such confidence is because I see the results from my studio and online clients everyday whom have made the transformation and are now happier and healthier than ever.
In time after your body has rebalanced itself you may be able to add back in many of the foods you were once sensitive to. If you decide to go that route, just add in one at a time to see if it agrees with you.
I hope this article on "how to shrink your stomach" gave you a few more insights into where to begin and what to look for. And as always I wish you all the best on your journey to the healthy and in-shape body you are looking for!
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