Diet and exercises to reduce stomach size

How to reduce the size of stomach?
(August 1, 2011)

Stomach can be a big storehouse of fat. In order to reduce fat from the stomach an effective, low fat diet and exercises like stomach crunches need to be done diligently. The diet to be followed to reduce your stomach fat is one where you cut out all bad fat and unhealthy junk food. You should eat more fruits and vegetables and healthy proteins like legumes, lentils and lean meats to reduce fat.

Along with eating right, exercise is also an effective way to reduce the stomach size.


The main exercises for the stomach are stomach crunches. Repeated sets of crunches, with resistance, are the most effective way to lose fat from the stomach. A crunch can be done by lying down flat on the ground with legs bent at ninety degrees from the knees. Lift your torso using your hands as support under the head. Do these crunches in sets of five or ten, and as many sets as you can.

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How to reduce stomach size after delivery?

Reducing the tummy after delivery can be quite difficult as the stomach of a woman continues to bulge even after child birth. Carrying the weight of the child causes a stretching of the stomach, and it does not go back automatically to the original shape. Some of the tips to reduce fat after delivery include performing some mild exercises after enough rest has been taken post delivery. A simple routine of walking for around 20 minutes each day can be helpful. It is also essential that you choose the right foods as part of your diet for belly fat reduction. You should include wheat bread, nuts, lean meats, fresh fruits, and leafy vegetables to your meals. It is also important that your diet is healthy as the baby will feed on what you eat.

Physical exercise is the best way to reduce tummy after a C-section. However, you should avoid any exercise that is too vigorous as physical stress can have an impact in the natural recovery process. After consulting a doctor, you can also perform some aerobic exercises to decrease stomach fat. These exercises include dancing, swimming, and cycling. However, it is important that you first consult a doctor before performing these exercises. You could also try some crunches and Pilates.

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You could also try some other exercises to reduce tummy size like abdominal crunches, stomach twisting, air cycling, front squat, side crunches, and sit ups. You can perform these exercises each day to reduce belly fat and develop your ab muscles. You should also perform these exercises using the correct technique, and you should not attempt too many exercises in a single day. Gradually, you can increase the repetitions and intensity of the exercises. Another important tip on how to reduce tummy size is to follow a proper diet and avoid the foods that are fattening. By combining regular exercise and a proper diet, you should be successful in your efforts to reduce tummy fat.

Is walking good to reduce tummy size

Some of the techniques of walking for a flat stomach include walking at night, during your lunch or before work instead of doing nothing. You can also divide it into sessions of 15 minutes. It is advised that you walk for around 30 minutes a day, and if you cannot find the time, you can divide it into sessions, as mentioned earlier. Once you get used to walking for 30 minutes a day, you can increase the duration of walking time if you want to lose more weight. When you walk to lose belly fat, it is essential that you maintain the right posture; keep your back straight, your shoulders relaxed, and your stomach pulled in. A proper diet is also essential for weight loss.

How to Reduce Stomach Size?

Our stomach is one area of our body that accumulates fat very easily. It is also the only area that takes the longest to lose the fat. It is therefore vital that when you set out to reduce the size of your stomach you make some permanent changes to lifestyle. These changes will include following a thoroughly well planned and healthy diet as well as a regularized exercise routine.

The first change that you will have to make in your diet is to cut down on foods that are high in 'bad' carbohydrates. This would include foods like fried potatoes, white rice, white bread, corn, processed foods, and so on. But since at least 35 per cent of your diet should include carbohydrates - as carbohydrates are our source of energy - eat foods like brown rice, multi-grain light bread, baked potatoes (without any cream or butter), and beans. Apart from this, make sure your diet includes an adequate amount of vegetables and fruits which are an excellent source of proteins, vitamins and mineral. Also, do not forget to add fibrous foods such as apple, peaches, papayas, pears, and so on to your diet. Fibrous foods help with the digestion and the smooth passage of the food. And last but not the least; drink at least 10 liters of fluids every day. This should preferably be water. In fact, a tall glass of warm water with half a cup of lemon juice and one tablespoon of honey mixed into it, taken first thing in the morning, will prove to be very beneficial. This concoction helps to melt the fat stored in our body. Apart from water, you can also have fruit juices provided the juices are made from fresh fruits. Canned juices will do more harm since they are full of preservatives and sugar.

Since we are targeting the stomach, only a diet will not help reduce it. You will need to accompany it with some stomach specific exercises. One of the well known and most effective exercises is obviously the stomach crunches. Apart from this you can also do another simple exercise. Lie down on your back and lift one leg up to 90 degrees. Now, in a wide circle, rotate your leg clockwise and then anti-clockwise. Do each set six times. Perform the same exercise with your other leg as well. This will not only work your whole stomach but your thighs as well.

Tips on how to reduce tummy fat