When a person begins to gain weight, it is most often associated with malnutrition. As soon as a slight feeling of hunger is felt, there is a desire to eat again. As a result, the body gradually stretches and more food is required.
There are many ways to shrink your stomach. You can use a diet, special preparations, gymnastics or surgery.
The stomach has intense motility, which is predetermined by its functionality. When large volumes of food enter it, the organ can greatly stretch and exceed normal values. The average capacity of the stomach is 500 ml (two glasses of water). To determine one serving, clenched fists are put together.
This will be the optimal amount of food consumed at a time. If the portion exceeds this indicator, then the organ begins to stretch. In a hungry state, it returns to its normal size. Most often they reach 1500 ml, but sometimes the organ can stretch up to 4000 ml.
The walls of the stomach are made up of muscles that can stretch under the influence of various factors:
If there is an assumption that the organ is stretched due to a disease, then in order to restore the normal size of the organ, the existing pathology must first be cured. When overeating becomes the cause, obesity, heartburn, acidity and other disturbances in the functioning of the body appear. One-time overeating does not contribute to strong stretching. This happens if portion sizes are constantly exceeding the norm. Also, an increase in the size of the stomach contributes to:
Human physiology is designed so that the nerve endings that transmit signals to the brain are located at the top of the stomach. For this reason, saturation is felt only when the organ is completely filled. When the stomach is stretched, a person will feel hungry.
You can reduce the volume of the body with the help of breathing exercises, correcting the rules of nutrition, dieting. You can use traditional medicine recipes, medications, or have an operation. In addition to surgical intervention, all other methods will not give instant results. You need to be patient for at least a month.
You can reduce the stomach on your own if you follow the rules of nutrition, the advice of nutritionists and do not overeat. You can't eat at night. The stomach needs time to rest. The last meal should be 3 hours before bedtime.
You need to drink up to 2 liters of water per day, but little by little. It is advisable to eat at a certain time, do not exceed portion norms, exclude snacks on the run, fast food. Additionally, you can perform a number of exercises.
For a couple of days, the volume of the stomach will not return to normal. The first positive results will appear only after two weeks. To determine exactly when and how much the stomach will decrease, a doctor's consultation is necessary. He will be able to determine the degree of volume increase and select the most effective scheme for narrowing the walls.
There are many effective ways to reduce the size of the stomach at home. The main reason is overeating and non-compliance with the rules of nutrition. This needs to be corrected first. It is important to tune in to the result.
During the strengthening of the muscles of the abdominal cavity, similar tissues of the stomach also become more elastic and gradually return to normal. You can pick up any exercises in which the press is strained, twisting is done, the body is lifted from the “lying on the back” position. However, for people suffering from severe obesity, this gymnastics is not recommended, so as not to harm health.
Therapeutic breathing exercises will be useful to everyone, regardless of the degree of distension of the stomach. Exercise not only reduces the volume of the organ, but also strengthens the abdominal walls. Gymnastics is easy to do:
The exercise should be repeated 5-7 times in a row, at least an hour before meals. Additionally, gymnastics should be done in the mornings and evenings.
Exercise "Vacuum" is described in yoga asanas. This workout strengthens the muscles of the abdomen and stomach. It is performed from the “lying on the back” position. Bend your legs, stretch your arms along the body. Slowly exhale all the air from the lungs. Then, to the maximum, draw in the stomach and hold it for 15-20 seconds. Then relax and inhale. Gradually, the delay time of the abdomen can be increased.
How does the stomach shrink with pills? It is impossible to independently prescribe drugs to reduce the stomach. Only a doctor can choose the right ones. Drugs suppress appetite, but can adversely affect the nervous system, metabolic processes, cause stool disorders, irritation of the intestines and stomach.
| « Garcinia Forte» | It is a biological additive. Tablets are taken with meals. However, it is necessary to reduce the consumption of flour and alcohol to a minimum. Avoid fried and fatty foods completely. |
| « Ankir-B» | The active substance is microcrystalline cellulose. The drug promotes the removal of processed food, cleanses of toxins, speeds up metabolism. |
| « Reduxin» | The active substance is sibutramine, which regulates the feeling of hunger and activates the secretion of serotonin. The drug helps to burn excess fat, improves metabolism. |
| « Turboslim» | This is a dietary supplement that helps restore fat metabolism, fluid circulation and removes toxins. The basis of the drug is mainly plant components. |
The means listed in the table can be supplemented with other types. However, each of them has its contraindications. Some drugs can not be taken with pathologies of the gastrointestinal tract.
By reducing appetite, there is a decrease in the stretching of the organ. However, it is necessary to take the tablets strictly in doses, in courses. Their duration is determined by the doctor. Tablets are most suitable for people who are unable to control their own appetite.
To know how to reduce a distended stomach, you need to adjust the diet and portions. It is not recommended to sharply reduce them, otherwise a constant feeling of hunger will torment you. First you need to pay attention to how portions exceed the norm, and how much food is eaten per day. Then weekly reduce portions by 50-100 g until they become 250 g each. This will contribute to a smooth narrowing of the stomach.
However, eating 250 g three times is not enough to saturate the body and provide it with the right amount of calories. According to the recommendations of nutritionists, meals between the main three need to be supplemented. The best option is to eat 6 times a day. There should be 3 full meals (they can include meat, stews, fish, soups) and the same number of light snacks between them (preference is given to nuts, vegetable salads and sour-milk products).
This will help eliminate the feeling of hunger and reduce the burden on the digestive organs. As a result, a smooth contraction of the walls of the stomach will begin. You can't drink water while eating. It strongly stretches the muscle walls. At the same time, the digestion process worsens. The processes of decay and fermentation may begin. It is advisable to drink one hour after a meal or 60 minutes before a meal.
Fiber is important for proper digestion. Products containing it are low in calories, but at the same time perfectly saturate the body. At the same time, a person does not gain extra pounds. You need to eat slowly, chewing food thoroughly. This helps the digestive tract to better absorb the mass, the absorption of nutrients. As soon as saturation is sufficient (within normal limits), a signal about this is transmitted to the brain.
The diet should include protein. It is a source of energy and helps you get full faster. Proteins are very satisfying and you don't need a lot of them. While eating, you should not be distracted by reading a book, otherwise the satiety signal will go to the brain much later than necessary, and as a result, overeating will occur. Over time, the appetite decreases and reaches the norm.
Effective exercises to reduce the volume of the stomach are shown in this video.
There are several options for reducing the volume of the stomach with the help of surgical operations. However, this is an extreme measure and is mainly used if the organ is stretched to the limit or the person's weight exceeds the norm by more than 50 kg. Surgery is indicated if other methods to reduce the volume of the stomach have not been effective. There are several techniques:
Any of these operations have their own risks and possible complications. Therefore, they are used only if weight loss is not possible due to a distended stomach.
The simplest and most gentle methods are suitable for those whose organ walls are not very stretched (no more than 2 liters). To change the volume of the stomach, you need to change the diet and drink. The result will appear in 2-4 weeks. Nutrition should become fractional 5-7 times, in small portions (each - 200 g).
Food during the meal can not be washed down. Drinks are consumed only half an hour after a meal. The diet should include as much fiber as possible (bran is ideal).
Nutritionists and gastroenterologists advise not to starve yourself. You need to eat, but often and in small portions. It is desirable to eat at a certain time, then the body will not “beg” for an extra portion after hours. Compliance with the rules of nutrition will restore the size of the stomach to normal and prevent many diseases - ulcers, gastritis, etc.
To reduce the stretched walls of the organ, the recommendations of a psychologist can help. According to their theory, the problem of overeating is solved depending on the mood of the person. You need specific motivation, “tuning” to a number of restrictions and a desire to change the situation. Many people simply “eat” their stresses and problems, and this is not an option or a solution.
Overweight, heaviness in the stomach and overeating are just some of the signs by which it can be determined that the volume of the stomach is outside the normal range. Approximately 250 grams should fit in the human stomach. food. However, if measures are not taken in time and the amount of food and liquid consumed is not monitored, then the stomach can be stretched to a critical level of 4 liters. This, in turn, can lead to problems with appearance and health. In this regard, many are thinking about how to reduce the volume of the stomach.
There are two main ways to reduce the volume of the stomach: reduction of the volume of the stomach in a natural way and the surgical method. The second method is rather radical, and doctors recommend resorting to it only as a last resort: if the patient's body mass index is more than 40. Some are in a hurry to resort to this method when they think about how to quickly reduce the volume of the stomach. We dare to assure you that the natural method is more preferable, so it is better to be patient and, with the help of recommendations, reduce the volume of the stomach to the desired size. Accordingly, if you are thinking about how you can reduce the volume of the stomach without surgery, then you can safely refuse this method and reduce its volume at home. How to do it? Below we will give recommendations and tell you how you can reduce the volume of the stomach without surgery.
A distended stomach is the result of overeating, fluid intake during meals, irregular and improper nutrition. Even the wrong combination of foods can cause a distended stomach. If you are faced with such a problem and think about how to reduce the volume of the stomach in a natural way, then you need to solve it gradually. The fact is that if you have been eating improperly for a long time and constantly stretching your stomach, then it will take about 3 weeks to get used to the new nutrition system. If you previously ate properly and fractionally, but sometimes allowed yourself to eat more than usual, then it will be much easier to get your stomach back in shape. This may take as little as 1 week. In both cases, you need to follow the general recommendations, try to eat right and do physical exercises if you wish.
Whatever weight you start with, and whatever result you strive for, it is important to follow the basic rules that will help you reduce the volume of the stomach and return to shape. If you follow them for 3-4 weeks, then your body will get used to the new rules, and they will become a habit. As a result, you will eat smaller portions and lose weight.
Yoga, belly dancing and special abdominal exercises have been proven to help you shrink your stomach. However, it should be remembered that the result can be felt only if the above recommendations are followed. There is also a special exercise that you can do right at home. Sequencing:
This exercise should be done first 1-2 times in one approach and every day increase the number of repetitions to 5-6 times.
As already mentioned, nutrition plays a key role in reducing the volume of the stomach. If you want to achieve results faster, you can use the special diet below. It is designed for 8 days. It is necessary to repeat the first and second day, that is, after the second day, go over to the first again. You can repeat it no earlier than 2 weeks after the end. 30 minutes before each meal and 1.5-2 hours after it, you can drink clean water (you can add lemon, orange slices, mint) or green tea without sugar. This diet can be used as the basis for your regular diet, adding healthy and favorite foods to it.
The first day:
Second day:
Those who have already tried to reduce the volume of the stomach at home assure that chewing food thoroughly, observing a food culture and tracking food intake helped to reduce the volume of the stomach in 1-2 months. Difficulties arise only in the first days, when you need to get used to a new diet. In the first weeks, the body gradually adapts to the changes and soon they become a habit. Gradually, less and less food is required to saturate. Soon the weight begins to gradually decrease and after 1-2 months (sometimes after 2-3 weeks) the weight may decrease by 5-7 kg. (depending on the initial weight and the effort expended).
If you follow the above recommendations, your body may not immediately tune in to the right mode, and you will experience a feeling of hunger. In order not to break the diet and the general regimen, we recommend drinking black tea without sugar or herbal decoctions (for example, juniper-based decoction). You can also drink green tea with the addition of grated ginger and honey. These drinks will help you satisfy your hunger and achieve the desired results.
Our appetite depends on the volume and size of the stomach, which can be stretched. As soon as we have a good time at the festive table or have a good meal, the size of the stomach immediately increases. The reason for excess weight is precisely our large size of the stomach, which must be constantly filled in order to kill the feeling of hunger in ourselves.
To begin with, it should be noted what and how it affects the size of the stomach:
We reduce the stomach on our own, for this:
Such exercises are performed on an empty stomach, before eating.
It consists in the fact that you need to eat every 4 hours.
We eat a portion of the dish, with a volume of 2 tablespoons. You can also have a small piece of bread, preferably coarse. Its thickness is about the size of a little finger, and the size, for example, is like a pack of cigarettes. After all, you can drink 200 ml of any drink.
You won't achieve anything quickly in a few days. Exactly how long your stomach will decrease, no one will tell you. Maybe a week, a month, or even several. There are no exact numbers, because we are all individual. It all depends on how stretched it is, what size, etc.
Someone manages to reduce their stomach in a few weeks, while someone cannot achieve a good result for months. Well, if you still look at the statistics, you can see that basically the time for reducing the stomach is from 2 to 4 weeks.
Advice! If your weight exceeds the norm by only a few kilograms, then it is better to get rid of them through exercise and diet. If your weight is more than 100 kilograms, then your best option would be to turn to clinical methods for weight loss.
There are several methods, we will analyze each of them in detail.
This method consists in the fact that the upper part of the ventricle will be reduced. This will reduce the amount of food entering the stomach. Such an operation will help to gradually reduce weight, without serious consequences.
The advantages of this method:
The essence of this method is that your ventricle will be divided into 2 sections, which will have different sizes. A small ventricle is created, into which the food consumed will fall. This will help prevent food from entering the main stomach.
This method will allow you to reduce the body to 50 ml, without discomfort. The main ventricle will remain intact, but will no longer participate in the digestion of food.
This method is done using laparoscopic technique, which makes the operation painless. Thanks to this technique, it is not necessary to make incisions in the ventricle. During the operation, only 2 punctures are made, through which surgical instruments are inserted.
Damage to tissues and internal organs is minimized. The rehabilitation period is only a few days, the next day the patient will be able to get out of bed.
Result: The stomach will decrease several times, which leads to rapid filling, a feeling of fullness. A person after such an operation simply will not be able to overeat.
Also, one of the ways to reduce the volume of the ventricle in a surgical way is gastric banding. The essence of this method is to apply a gastric ring, that is, a bandage is put on the upper part of the ventricle, located under the esophagus.
As a result of this impact, the stomach becomes similar in shape to an hourglass and its upper part is much smaller than the lower one, and the diameter of the ring itself is 1 cm. The upper part becomes 15-20 ml in volume, as a result of this, the amount of food taken in one meal , cannot exceed this indicator, so a person feels full much faster, the amount of food consumed decreases.
This method is less traumatic in comparison with other methods of weight loss that are surgical in nature, since the integrity of the ventricle is not violated. If necessary, the gastric ring can be removed, the restoration of the ventricle will take place in a minimum period.
Irina is 28 years old.
I started by gradually reducing my portions. About a quarter of what was eaten before. I started playing sports. There is one rule, do not eat until you feel bad. After eating, I always drink a glass of water in order, so to speak, to finally kill the feeling of hunger in myself. And so, gradually, you need to cut your portions until you achieve the desired result. Over the summer, I managed to reduce my ventricle several times.
Daria is 23 years old.
I drastically reduced my portions (maybe this is wrong). I took a small plate and eat only from it. The first three days I thought I would go crazy from hunger. Over time, everything calmed down, I have been eating like this for 3 weeks. Breakfast, lunch, dinner, well, in between all that, I allow myself to eat some fruit. I gave up tea, soda, etc. I started exercising 6 times a week. And in 3 weeks I managed to lose 7 kilograms. I think this is a very good result.
Very often, instead of trying to solve the problem, people "jam" it with unimaginable amounts of high-calorie foods. And overeating is known to lead to obesity and poor health. Fortunately, there is a great opportunity to reduce appetite by reducing the size of the stomach.
Of course, you will learn more about this in the next article. Also, your attention will be offered the most effective and, importantly, painless ways to reduce the size of the stomach. And, of course, we will look at the most common reasons for your overeating and together with you, we will try to get rid of these bad habits.
The reasons for stretching the stomach are uncontrolled eating of high-calorie fatty foods in unimaginable sizes and the habit of eating while watching your favorite series, without much feeling of hunger.
Recall that the daily norm of food for an adult varies between 2500 and 2700 kilocalories per day. By exceeding this rate, you automatically set up your stomach to process more food. As a result, it increases in order to accommodate everything that you absorb uncontrollably.
The volume of food for a child aged 1 to 1.5 years should be no more than 130 grams per day. Therefore, try not to exceed the above norm when feeding your child, so as not to be surprised later why he is obese.
Do not rush to sound the alarm when you hear that in order to lose weight, you definitely need to reduce this organ to digest food. Fortunately, this procedure does not require the intervention of a surgeon. Next, we will tell you how you can reduce the stomach without surgery.
popular:
shrink stomach to eat less and lose weight can be done as follows:
When there is a strong feeling of hunger, cook your favorite porridge. Then put 150 grams of the product on a plate and eat everything with a teaspoon. Eat slowly, in a relaxed atmosphere. Chew food thoroughly until liquid before swallowing. Try not to be distracted by anything at this time in order to fully enjoy the taste of porridge.
Also, folk remedies will serve as a kind of diet to reduce appetite and, accordingly, the stomach: decoctions of parsley, celery and burdock root.
Few people know, but in order to succeed in reducing the size of the stomach in a short time, you need to exercise. What kind of classes will help in this difficult matter, we will tell further.
So the most efficient ways to reduce the size of the stomach are the following exercises:
In addition to physical exercises, there is a special diet to shrink stomach and thereby lose weight. It is calculated, as a rule, for a month. Let's take a look at what it is basic principles:
The first ten days of the diet designed to cleanse the intestines. Approximate menu for the day as follows:
10 to 20 the most strict diet is expected:
The final stage of the diet to reduce appetite designed to restore the body's water-salt balance. Also during this period there is a gradual transition to proper nutrition. The maximum calorie content increases to 1500 per day:
Exit from the diet to reduce the volume of the stomach should be gradual. In order to avoid an increase in appetite, try to eat as long as possible according to the above principle, gradually adding the usual low-calorie foods to the diet.
Also try to avoid stressful situations. After all, as you know, it is a bad mood and constant tension that reigns around that makes a person seize his problems. High-calorie junk food, of course, will not correct the situation, but it can calm a person for a while. From this, in my own words, overeating begins.
At the end of the above diet to reduce the size of the stomach, try to get enough sleep, walk in the fresh air as often as possible and devote at least some time to sports - this way you will definitely save the result.
Reasons for surgery to reduce the size of the stomach can only be if a person is not able to lose weight on his own. There are several types of operations, which you will learn more about in the following material.
Let's start with resection to reduce volume. The essence of the operation is to remove part of the stomach. This is followed by immediate restoration of the digestive tract. Be extremely careful when deciding to take such a step, as unpleasant consequences for the body are possible.
Next comes shunting to reduce the size of the stomach. During the operation, doctors form the so-called "small ventricle" in the human body and sew a "loop" of the small intestine to it. After the above procedure, it will become much easier for a person to eat, as it helps to accelerate the movement of products through the intestines.
Volume reduction surgery called "gastric balloon" performed as follows: a sleeping patient is inserted through the mouth into the stomach of a special vessel, which is then filled with water. Thus, the organ becomes full and does not require more food. The so-called balloon can stay in the human body for no more than six months.
The last way to reduce the volume of the stomach by surgery is called bandaging. During the operation, a special ring is inserted into the digestive organ, designed to regulate the amount of food consumed. The bottom line is that the more the ring is inflated, the less space will remain in the stomach.
Many mistakenly believe that one surgical procedure to reduce the size of any organ will completely eradicate all their problems and help them lose weight once and for all. Alas, it is not. As mentioned above, after the operation, the human body can overtake unpleasant consequences.
Nausea and vomiting are only a small part of what you can expect after volume reduction. Alas, most patients had to deal with frequent belching, followed by a smell of rubber. In addition, after some time, the lost kilograms and, accordingly, the former volumes of the stomach return to their original place. Therefore, surgical interventions should be resorted to only as a last resort.
Another important factor in reducing the volume of the stomach is a considerable price. Operations costing up to two hundred thousand rubles are not affordable for everyone. In addition, do not forget about the psychological component of the procedure. Few people are able to withstand this kind of intervention in the body. Either way, stress is inevitable.
How to reduce the stomach, how to make it smaller in size?
Why should it be reduced?
This question is asked by people who have problems with excess weight, and are well aware of the fact that they eat a lot of food, while not feeling full at all.
In order for the stomach to begin to decrease in size, you need patience, strong intention, and most importantly, time.
Let's take a little trip into physiology, if you remember, the stomach is a muscle bag that has the ability to stretch and contract, like any muscle.
This muscle bag is hollow, that is, empty.
But how often is it empty, that is the question? Many people do not leave their stomach empty, there is always something there.
The stomach can contract only in an empty or half-empty state, and the habit of overeating and overeating does not contribute to this process at all.
And when it is empty, the muscles are sufficiently stretched, and contract with difficulty.
The stomach will begin to shrink and decrease in size when you fill it with less food - there is no other option, if not look.
The problem is that a person does not feel the measure, and constantly eats more food than is necessary for saturation.
Here, unfortunately, there is no magic wand, only your own desire and patience.
If you want to lose weight, and have already tried many diets, you are well aware that by reducing the amount of food, you reduce the calorie content of your diet.
But there is always one problem, with diets, there is a strong restriction in nutrition, and after the diet, all efforts go to waste.
The very restriction in the amount of food, it seems, should help both in losing weight and in reducing the stomach itself, because a person eats little, and, as it were, gets used to small portions.
But the fact is that the concentration of attention is focused on the diet itself and the person “suffers” inconvenience from his diet, and can not wait until this restriction ends.
And then, the old food (high-calorie) and large portions return.
Therefore, if you want to consciously approach the issue of losing weight, and make efforts to reduce the stomach, then you must exclude even the thought of hungry days and strict diets.
Why? Because they provoke breakdowns, and breakdowns mean a “belly feast”, gluttony and huge portions.
You don't feel full until you fill it up. Only when it is packed to capacity, then your brain receives a signal that - that's it, I'm full!
And yet, if you don’t know that the satiety signal comes with a delay of 15-20 minutes from the real filling of the stomach, then every time you focus on a false feeling of satiety, you stretch the stomach even more.
It turns out a vicious circle.
According to my observations, people who have extra pounds eat very quickly.
At the same time, without focusing at all on the food itself, often because of this, the stomach is stretched - they quickly swallow food, practically do not chew it, they are always in a hurry somewhere and all their thoughts are occupied with anything but food.
Due to such inattention, there is a problem with a distended stomach - they chew quickly, swallow quickly, stuff the stomach to capacity and at the same time, they do not feel full.
But the signal from the stomach to the brain will come only after 15 minutes, after it is full, and all the rest of the food that is thrown there in the “extra time” will be superfluous and not needed, and besides, it contains a lot of extra calories.
Necessary steps and actions:
It is necessary to reduce portions of food, first make them ¼ smaller from the previous one. And here there is absolutely no need to rush, many begin to reduce, but reduce completely to a minimum, which then go hungry, and as a result break down and eat many times more than usual.
Be sure to find out how many grams you eat for a particular meal!
This is the most important and necessary step!
If you don’t know how big your stomach is, then you can’t understand how much it is stretched out? And also when it narrows and becomes smaller.
It’s easy to find out - you need to weigh it on a kitchen scale or determine it with some measure.
Norm - 250 - 300 grams - for women.
For men, more - 400-450 grams.
If you measure, and you have more than you need, and if it is also significant, then you must definitely work on reducing the stomach.
Therefore, if you are serious about this issue, then be sure to get a kitchen scale, this is the only tool you need.
It is not worth saving on this, and you should not think that you can measure food with a ladle or some kind of cup, these will not be accurate measurements and will mislead you.
And one more nuance, if during a meal, before a meal or immediately after a meal, you drink water or tea, and if there is no break, then feel free to add the amount of liquid that you drink before meals directly, during meals and immediately after meal.
This will be your stomach volume at the moment.
What is the normal, physiological size?
The stomach should be the size of the fist of the left hand, but not only the fist itself, but the entire hand from the wrist.
Eat - at least 20-25 minutes, take your time, focus on the taste of food - then you will not notice that your portion is smaller than before.
And so gradually, from time to time, reduce your portions, bringing them to the desired size of 250 - 300 grams.
This method is the most effective in weight loss, because the less you eat, the fewer calories enter your body, and accordingly you begin to lose weight.
Everything is really simple here.
To reduce the stomach without surgery, you just need to eat less, reduce portions, and the stomach will begin to shrink.
No need to expect quick results, no one can tell you how long it will take to reduce the volume of your stomach. For a week, or for a month, or maybe for several months.
Such statistics simply do not exist, and the feelings of all people are purely individual.
Look at how it is stretched, what size it is.
This can be compared to the uterus, after childbirth, the uterus of a woman is very stretched, and it shrinks within a few months to a normal size.
If the stomach is very distended, then you will probably need to accustom yourself to reduce portions for several months, and then it will become a permanent habit.
I know for myself, I once ate large portions, on a par with my husband and could put more supplements, somewhere around 500 grams came out.
And now, no more than 300 grams, while I immediately feel that I am full - I put a little on the plate at once, it turns out 2 times less than before.
This method is the most win-win, you do not need to change your diet, you do not need to go on any kind of diet, you eat everything that you have always eaten, only less. And you do not have prohibited products, which does not lead to any breakdowns.
An additional, but not the main remedy, may be to change your breathing.
Pay attention to how you breathe.
Right now, observe - when you inhale, does your chest rise or does your stomach expand?
If the first option, then you breathe from the chest, and do not use abdominal breathing at all, this is incorrect breathing. We must breathe from the belly, in this case, the chest expands, the volume of inhaled air increases, the abdominal muscles are involved, and the diaphragm is involved.
I won’t go into the details of the benefits of abdominal breathing, but if you start breathing like this, the muscles of the upper abs will begin to work.
Of course, not as actively as with exercises and direct exercises for the press, but this will bring you benefits. Especially if your upper abdomen bulges out, and it starts literally immediately from the chest.
How to breathe with your stomach?
As you know, breathing is an unconscious and automatic process, but at the same time, we can influence it. You need to pay attention to your breathing as often as possible and consciously breathe with your stomach, inflate your stomach while inhaling, as if sticking out a little.
And when exhaling, press the stomach, while feeling how the diaphragm works. If you train often, then your body will get used to such breathing, and you will begin to breathe like this automatically (I speak from my own experience).
This exercise removes the upper abdomen very noticeably, it is advisable to perform it several times a day.
Do this exercise preferably on an empty or semi-empty stomach.
You can do standing, sitting (or as in the picture), as you like 
When performed from 3-5 days, the stomach becomes much smaller
This exercise can trigger the contraction of the muscles of the stomach, because you will strain all the muscles of the abdomen, and naturally, there will be a direct effect on the stomach itself.
I want to sum up a little - in order for the stomach to decrease, you need to perform these steps:
If you are worried that you will not be enough for a long time, there will not be enough motivation or, so to speak, a certain mood, then I suggest that you also use the possibilities of your subconscious
I have a special meditation for reducing the stomach, listening to it regularly enough, you can attract the help of the subconscious and the internal reserves of the body.
You can listen to the meditation on the site and then download it to your computer.
Best regards, Natalia.
