⏳ An ideal stomach without harsh diets: this is the secret! | By MOQ. Dzul Fahmy | October 2025
By: Mosh. Dhul Fahmy, MH/Teacher at Excellent International School
Tips to shrink your stomach: Realistic steps to get a flat, healthy stomach
Many people want a flat stomach, not only for appearance, but for health as well. Abdominal fat – especially visceral fat that surrounds internal organs – can increase the risk of various diseases such as diabetes, high blood pressure, and heart disease. The procedure to shrink your stomach cannot be done instantly, but with a consistent and healthy lifestyle, results can definitely be seen.
Here are some effective and realistic tips to reduce the size of your stomach that you can start practicing today.
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- Reducing sugar and processed carbohydrates
Excessive sugar intake is one of the main causes of fat accumulation in the stomach. Added sugar — especially in the form of sugary drinks like packaged tea, soda, or instant coffee — causes a spike in insulin and encourages the body to store more fat.
Try replacing sweet drinks with water, infused water or tea without sugar. Apart from this, also reduce processed carbohydrates such as white bread, instant noodles and excess amounts of white rice. Instead, choose complex carbohydrates like oatmeal, brown rice, or boiled potatoes that keep you feeling full longer and keep your blood sugar levels stable.
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2. Increase your consumption of protein and fiber
Protein helps burn calories faster and reduces appetite. Adequate protein intake also helps maintain muscle mass during weight loss. Healthy protein sources include: eggs, skinless chicken, fish, tofu, and low-fat yogurt.
Apart from protein, soluble fiber also plays an important role. This fiber helps slow digestion and keeps you full longer. Fiber-rich foods such as avocados, apples, chia seeds, green vegetables, and nuts are very effective in helping to shrink the stomach.
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3. Drink a sufficient amount of white water
Water is an important element in the body’s metabolic processes. When the body lacks fluids, the fat burning process becomes slow. Try to drink at least 8 glasses of water a day, or more if you engage in heavy activities.
You can also start your day with a cup of warm water and lemon juice to help improve digestion and detoxify the body.
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4. Exercise regularly: Focus on cardio and core muscle exercises
There is no way to shrink your stomach without physical activity. Exercising helps burn calories and increase metabolism. Types of cardio exercises such as jogging, cycling, jumping or swimming are very effective in burning fat.
Apart from that, you can combine it with core (abs) exercises like planks, leg lifts or mountain climbers to tone your deep abdominal muscles. Exercise for at least 30 minutes a day, 4-5 times a week.
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5. Get enough sleep and reduce stress
Lack of sleep can increase the hormone cortisol, which plays a role in the accumulation of fat in the stomach. Adults need 7 to 8 hours of sleep every night to keep their metabolism optimal.
Apart from this, excessive stress also leads to increased appetite and desire to eat foods with high sugar content. Try managing stress by meditating, listening to music, reading, or taking a leisurely walk outside.
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6. Avoid bad habits
Some small habits can unintentionally make your stomach more bloated, such as:
• Eat while staring at the screen (TV or mobile phone), because it makes you eat a heavy meal.
• Eating late at night without doing any physical activity after that.
• Sitting for a long time without moving.
Try to be more physically active throughout the day, for example, by walking after meals or doing light stretching exercises every hour.
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7. Consistency is key
Real results will not come within a week. Losing your belly requires a long-term commitment to healthy eating, exercise, and a balanced lifestyle. Focus on small changes you can stick to, not quick fixes that are difficult to follow.
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Start today, not tomorrow
Shrinking your stomach isn’t just about body shape, it’s about building a healthier, more energetic lifestyle. A combination of a balanced diet, regular exercise, adequate sleep, and stress management will provide the best results.
Remember, there is no quick fix, but every small step you take today will bring you closer to the best version of yourself – healthier, more confident and happier.
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Bogonegoro, October 10, 2025 at 18.26
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