What Makes A Potbelly
What is the substance that makes a potbelly? Fat of course. There is a considerable layer of fat directly under the skin you can pinch and feel that. It is called subcutaneous fat. Some subcutaneous fat is OK it keeps you warm and cushions the bones. But there is more bulge deeper inside, underneath that top layer of fat. What is that stuff that makes bodies look like someone, male or female, is 7 months pregnant? The answer is that stuff is visceral fat. Visceral fat accumulates inside the body, surrounding, blocking, and interfering with internal organs. Visceral fat is linked to a variety of serious health conditions, including cardiovascular disease, decreased insulin sensitivity, and type 2 diabetes. See for yourself in the next picture.
Exercising To Maintain Weight Loss
Patients will need to keep moving to maintain weight loss this is especially important as they get further from their surgery date. Patients focusing on the intensity and not the duration of physical activity will have the most success postoperative. Those who engage in exercise will also experience a multitude of additional benefits.
These exercises are not for all patients please consult with your physicians. If you drink high-calorie sodas and fruit juices, you may not lose weight. This is the same as consuming alcohol.
Myth Or Fact: If You Cut Down On Your Food Intake You’ll Eventually Shrink Your Stomach So You Won’t Be As Hungry
Answer: Myth. Once you are an adult, your stomach pretty much remains the same size — unless you have surgery to intentionally make it smaller. Eating less won’t shrink your stomach, says Moyad, but it can help to reset your “appetite thermostat” so you won’t feel as hungry, and it may be easier to stick with your eating plan.
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Stay Away From Fructose
Speaking of sugar, the type of sweet stuff you ingest can have a negative impact on the size of your belly. In one study, Princeton University researchers fed subjects beverages sweetened with either glucose or fructose. Though both groups gained the same amount of weight over a two-month period, the fructose group gained its weight primarily as belly fat because of the way this type of sugar is processed in the liver. In other words, if you want to shrink your belly then stay away from fructose, including high-fructose corn syrup!
No Drinking While Eating
Although there’s no concern that drinking water, while you eat, affects digestion, drinking while eating should not be necessary. If a meal contains enough raw, water containing vegetables or salad ingredients to moisten the mouth while chewing, you dont need to drink your food down’.
If you need to drink while you eat, it means that the composition of your meal is not properly balanced. Swallowing mushy, overcooked, dark brown food covered in sweetened tomato ketchup not appetizing. Such food has poor nutritional value and is not easily digested. Raw vegetables, rich in fiber, boost the preliminary digestive process. Chewing produces saliva, and its useful enzymes begin digestion before the food even descends into the stomach. Rinse the mouth with water that you drink after eating to clean your teeth but dont, as a rule, drink during meals unless a special wine and dine occasion demands the odd toast for social etiquette.
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Sprinkle Some Cilantro On Your Meal
Another bloat-busting food to have on hand is cilantro. The herb, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive muscles and alleviate an “overactive” gut. A study published in the journal Digestive Diseases and Science found that patients with IBS benefited from supplementing with cilantro as opposed to placebo because their bellies weren’t as bloated.
Stomach Response To Food Intake
Our stomach is made up of folds or mucosal lining called Rugae which permits expansion and contraction as a direct response to our food intake. In general, the food you eat gets chewed and swallowed through your mouth and passes through the esophagus into your stomach to be broken down by acids.
The food moves relatively rapidly through the sleeve and into the intestinal tract. As you continue to eat, more food enters the stomach to be processed. Food passing through the stomach and intestine triggers stretch receptors release a chemical called cholecystokinin to signal your brain to send signals you experience as feelings of fullness or satiety. In overweight people, the hunger and fullness signals may not function properly.
When your stomach is overstretched, you are constantly overeating. Since it takes a longer time for your stomach to fill up and you will eat larger quantities of food before your brain can signal satisfaction and fullness.
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The Bottom Line: You Shouldnt Slash Calories To Shrink Your Stomach
Thats a long-winded, science-y way of saying this: Drastically cutting your portions not only wont shrink your stomachitll probably backfire. And if you managed to lose any weight, youll likely regain the pounds with interest, Dr. Kumar says.
None of this is to say that losing weight is impossible. But in order to do it successfully, you need to cut back on food graduallyso your body doesnt suddenly freak out and think that its never getting food again. That means instead of embarking on a crash diet, try cutting back by just 100 or 200 calories a day, Dr. Kumar says. Its enough to help you lose weight slowly and sustainably, but not so much that your body mistakenly thinks that youre starving. Need some direction? Here are 100 simple ways to cut 100 calories or more.
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Learn How To Get Started And Stay On The Plan
Have you strayed from your weight loss goals this year but still want to get in shape for the summer? Give the 28-Day Shrink Your Stomach Challenge a try! This weight loss program is designed to decrease your bloat, burn fat, and shrink your stomach in just one month. Plus, the diet is flexible you can start it whenever you want to! to put on your refrigerator so you can start weight loss the right way, with healthy balanced meals and an exercise routine.
Get Started on the Plan:
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Minimize Unhealthy Weight Gain
- Balanced meal planning with lean proteins, healthy fats, and non-processed carbohydrates
- Portion control: do not overeat
- Training your taste buds to like non-sweet beverages like water, herbal teas, and True Lemon products
- The practice of Mindful Eating
- Do not drink with your meals it pushes food through your pouch faster causing you to be hungry faster
- Stress management tools like meditation, yoga, exercise, and mindful walking
- Treat yourself to no- food items
Exercise, yoga, and meditation are highly recommended to ease stress and avoid emotional eating.
Ways To Tone Your Lower Abdomen According To Experts
Briana Bain, DPT, PT, is a physical therapist based in Virginia Beach. She works as a Physical Therapist at Adler Therapy Group and a BodyPump Instructor at OneLife Fitness
Westend61 / Getty Images
Important disclaimer: there’s no reason you need to reduce belly fat unless you’ve been instructed to do so by a doctor. For many people, belly fat is perfectly healthy and it’s extremely common to have belly fat in the lower abdomen, just below the belly button.
That said, we understand some people are looking to tone their midsection. If that’s you, follow along for some of our favorite tips from fitness and nutrition experts, including a super core-strengthening video how-to from fitness trainer Traci Copeland for healthy ways to target your lower abdomen.
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Related: This Is The Best Workout For Weight Loss According To Science
If you have a big meal, your stomach doesnt magically get bigger and stay that wayit shrinks back down to its previous size in about four hours or less as your food is pushed along to the small intestine, Staller says. But if youre regularly eating more than usual and at a faster pace than your stomach can signal to your brain that youre full, its possible for you to train your fundus to accommodate more food.
On the flip side, if you dont eat as much as usual for a while , you stomach wont necessarily shrink, but it wont be able to fit in as much food as before right away, Staller says. That explains why you tend to feel fuller faster when you eat a big meal after dieting. Its like your musclesyoull be able to do less and less each time when you dont use it, Staller explains.
Preventing Your Stomach Stretching
- Eat slowly, pause between bites and chew your food to enjoy the taste.
- Be cognizant of your bodys response to being satisfied.
- Use a smaller plate as smaller plates hold less food.
- Avoid overeating
- Portion Control
- Do not drink when you eat. Stop all liquids thirty minutes before and thirty minutes after. This will allow fluids to not to take up space for nutrient-dense foods or push the food through faster.
- Stop mindless snacking the only snack when you are physically hungry and chose whole food options like nuts, avocado, boiled eggs, vegetables, and fruits
- Use healthy recipes that are suitable for people who have gone through sleeve surgery.
- Remember progress, not perfection stay focused on your why.
- Create a healthy routine
- Get help if need from our Nutritionist and Health Coach.
Also Check: What To Do When Your Stomach Feels Acidic
How To Shrink Your Stomach With Keto
As stated earlier, you cant 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 youve 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.
Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
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We Found Out If You Can Actually ‘shrink’ Your Stomach Through Diet
If you’ve ever been on a diet for a few months, you might have noticed that over time you don’t need as much food to make you full. On the other side, if you’ve been eating larger portions more recently, you may have noticed your appetite is bigger and you need more food to feel full.
But does the size of our stomach really change depending on how much we eat? Or are there other factors at play here?
“Your stomach gets a workout each time you have a meal, stretching and contracting repeatedly throughout the day,” dietitian Kaitlyn Bruschi told The Huffington Post Australia.
“If we frequently eat large meals then our stomach will eventually starts to lose its tone, meaning it takes more food to fill us up.
“This measure is known as our stomach capacity. Think of it like a balloon — the first time you try to blow it up you have to use a big breath and lots of force. Letting the air out and blowing it up again, it will be easier to inflate. It’s not the size of the balloon that is changing, but its ability to stretch and hold a larger volume. Same with your stomach.”
While the actual size of our stomachs does not change, research shows it’s the capacity which alters depending on our dietary habits. This doesn’t necessarily mean, however, that it’s only larger or overweight people who have a larger stomach capacity.
“By regularly eating either small or large meals we can alter the anatomy of our stomach,” Bruschi said.
Know The Flat Belly Fats
Though eating fats seems like a counterintuitive way to shrink your stomach, flat belly fats such as olive, canola, avocado, and walnut oils, plant-fat rich foods like avocados and olives, and nut and seed butters like peanut butter, almond butter, and tahini, can help you get the job done. However, as with any packaged food, make sure you’re looking for one with less sugar than fiber.
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Causes Of A Shrunken Stomach
Apart from obvious causes like overeating, carbonated beverage, the various causes of excessive stomach gas and surgery to reduce stomach size, there are conditions where the stomach may appear to be shrunken. There are several stomach conditions where the following may occur:
- the capacity of the stomach may be reduced.
- the stomachs ability to distend is restricted.
- the stomach wall is irritated thereby giving rise to a fullness sensation.
However, many people also consider an alteration in appetite as being a stomach problem It is often said that the stomach has shrunk or become small. A loss of appetite can occur for various reasons and even exist without there being any stomach problem. There is some age-related reduction in appetite that is normal in the elderly. However, seniors need to be particularly cautious as certain conditions are more likely to occur with advancing age.
Shrinking Your Stomach Without Surgery
It may sound too good to be true, but you can lose weight and shrink your stomach without surgery. Medical advancements have made possible both gastric balloon procedures and endoscopic sleeve gastroplasty. Each of these options uses different techniques but offers significant weight loss potential without a single incision.
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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.
Drink Water Prior To Each Meal
According to a study, sipping 16 ounces of water before each meal can lead to substantial weight loss. Researchers enlisted 84 obese adults for a three-month experiment and broke the participants into two groups. The first group was told to drink 16 ounces of water half an hour before each of their meals while. the other group was told to imagine that they were already full prior to digging in. When the study concluded, the water group lost about 9 pounds, while their imaginative peers shed approximately three fewer pounds. According to the researchers, loading up on H2O before meals is an effective weight loss strategy because it helps increase satiety. If you’re less hungry when meal time rolls around, then you’re more inclined to make smarter food choices.
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Keep In Mind That Hormones Play A Role
If you’re struggling to lose lower belly fat, underlying hormone imbalances could be playing a role, explains Maritza Worthington, a functional nutritionist who specializes in digestive and hormone health. “In my experience, the top two culprits behind stubborn belly fat have to do with either excess cortisol or estrogen dominance,” she says. “Typically hormone imbalance issues dont happen overnight, and are the result of insulin resistance, malnutrition, lack of exercise and a high stress lifestyle.”
Worthington shares a few pointers:
- Eat regularly and skip the fastingthe body actually stores more belly fat when skipping meals. “This could be because the body experiences higher cortisol/stress from starvation, and as a coping mechanism stores more belly fat , not knowing when the next meal will come,” she says.
- Focus on balanced meals and avoid eating protein or carbs alone. “Theres a reason why your body uses macronutrientsprotein, carbs, & fatsfor optimal fuel. And skipping one of these macronutrients can actually work against your metabolism.”