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When you are battling the bulge and have tried everything, surgery seems to be the only option. Many overweight people turn to procedures like laparoscopic or gastric stomach bands, where a band or balloon is placed inside the upper part of the stomach to create a smaller stomach area.
But with surgery come potential complications, and the procedure does not always work. The good news is, you can shrink your stomach without going under the knife, and lose weight. Who needs lap band surgery or gastric bypass when you can do it naturally?
Why Does a Small Stomach Matter?
Shrinking your stomach can help you to lose weight.
When you shrink the capacity of the stomach you can eat only small portions of food at each meal before feeling full. You therefore limit your calorie intake by eating less over time.
On the other hand, if your stomach is stretched through eating a large amount of food on a regular basis you need more and more food to feel full. You eat more, and you don’t lose weight.
It may seem like thin people have smaller stomachs than larger people but this is not true. If you are heavy you can shrink your stomach, just as a light person can.
Shrinking the stomach means feeling satisfied with less food, and being able to lose weight and keep it off over the long term, and you can do it without surgery.
The Downside of Stomach-Shrinking Surgery and Devices
Surgery to reduce the size of the stomach is often a last resort for people who cannot lose weight. But a 2007 study from the University of Medicine of Petropolis in Rio de Janeiro, Brazil showed that a small balloon placed in the stomach to shrink its size as no better than a conventional diet for losing weight.
The intragastric balloon also increased the risk of inflammation and stomach ulcers, according to the researchers. While the balloon is a temporary measure, surgery is also not without its risks.
Shrink Your Stomach with Your Diet
If you put yourself on a restricted-calorie diet you can actually decrease your stomach capacity. The results of a 1996 study from the Columbia University College of Physicians and Surgeons, New York show that on a four-week, 600 calories a day diet, gastric capacity decreases by a whopping 36 percent.
You actually decrease the amount of food your stomach can hold, which therefore makes it easier – in theory – to eat less and lose weight.
Eat Small, Frequent Meals to Shrink Your Stomach
You cannot exist on 600 calories a day for the long term, so if you want to shrink your stomach naturally you need to work on improving your eating habits in a healthy, sustainable way.
Many experts say that by eating smaller meals on a more frequent basis, you can shrink your stomach as it is never overfilled and stretched.
With a smaller stomach and smaller meals on a frequent basis you can lose weight, according to a 2015 study from Lehman College, New York – in this report the authors saw that frequent feeding was associated with reductions in fat as well as an increase in fat-free mass.
Eat Slowly for a Smaller Stomach
Something else you can do to shrink your stomach naturally – eat more slowly. A 2013 study from Texas Christian University says that eating slowly reduces hunger, which inclines you to eat less, thereby shrinking the stomach. Eating slowly may even enhance your enjoyment of a meal, making it easier to savor your food and be satisfied with a reduced quantity.
To Shrink Your Stomach, Pay Attention to Your Body Clock
It may be easier to eat less at certain times of the day, according to the authors of a 2013 study from the University of Adelaide in Australia who believe that nerves in the stomach follow a circadian rhythm. The nerves in the stomach tell the brain when the stomach is full and when to stop eating. They follow a clock to regulate food intake – more food is required at times of high activity, for example. Therefore eating at certain times of the day could result in reduced food intake and, over time, a smaller stomach.
Can You Shrink Your Stomach by Eliminating Gas?
Bloating and gas expands your stomach, while reducing the gas also reduces the overall size of your stomach. Beat the gas naturally with remedies such as caraway seeds, peppermint oil, flax seeds, chamomile, parsley and ginger. You could also try probiotics – the results of a 2000 study from Lund University Hospital, Sweden show the use of probiotics reduced gas production and gas-related discomfort in the stomach.
Eat Breakfast to Control Your Stomach Size
Shrink your stomach naturally by following one healthy habit – eat breakfast every day. You control your hunger and can reduce your portion sizes throughout the rest of the day. A 2011 study from the University of Nottingham in the UK showed that hunger and desire to eat was higher when no breakfast was consumed, and energy intake at lunch in the group of subjects who ate breakfast was lower than the no-breakfast group.