Your stomach size can determine what clothing you can wear, how you feel about your physical appearance and what your fitness level is. There are no exercises or diets that you can use to reduce only your stomach size; fortunately, you can combine cardiovascular exercise, abdominal exercises and healthy eating to reduce your overall body fat, strengthen your stomach muscles and ultimately reduce your stomach size.
Diet
Step 1
Cut back on calories to start losing overall body fat. According to mayoclinic.com, 3,500 calories equals one pound of body fat. Reduce your daily calorie intake by 300 to 500 calories to start losing weight each week.
Step 2
Eat the correct portion size. Check the label on food to determine what an actual portion size is and only put this much onto your plate. Stop eating when you are no longer hungry; eating to clean a plate will add extra calories and more fat to your stomach.
Step 3
Eat healthier alternatives of your favorite foods. Look for reduced and low-fat labels, lower calorie products and sugar-free food. Include more fruit and vegetables in your daily diet to continue reducing your stomach size.
Step 4
Stay hydrated with water. Water helps to energize the body, flush out toxins that can create more fat and boost metabolism. Sip on water between meals; thirst can be mistaken for hunger and cause an increase in calorie consumption throughout the day.
Exercise
Step 1
Participate in 30 to 45 minutes of cardiovascular (cardio) exercise at least five days a week. Burning calories and fat during cardio exercise will reduce body fat, tone muscles and improve metabolism. Try walking, swimming, tennis and cycling.
Step 2
Use abdominal crunches to tone your upper and middle stomach muscles. Lie on the floor, bend your knees and place your hands behind your head. Use your stomach muscles to lift your shoulders off the floor, hold for a second, return to the floor and repeat for ten to 15 repetitions.
Step 3
Lie down with your knees bent and your arms at your side to perform finger to heel touches. Use your stomach muscles to lift your shoulders slightly off the floor, reach with your right hand toward your right heel and reach with your left hand toward your left heel. Repeat for eight to 12 repetitions on each side.
Step 4
Perform flutter kicks to strengthen your lower abdominal muscles. Lie flat on the floor, lift your feet 3 to 6 inches off the floor and alternate raising one leg 12 inches higher than the other. Perform the abdominal exercises (Steps 2 through 4) two or three days per week.
Tips and Warnings
- Keep your stomach muscles tightened during all exercise.
- Talk with your doctor before starting a new exercise plan.
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