How do you shrink your stomach so you don't eat as much?

Can your stomach shrink? Eat smaller, more frequent meals. Instead of three large meals a day, aim for five “mini-meals” of breakfast, lunch and dinner, plus two healthy snacks. ... Slow down. Your brain needs 20 minutes to realize your stomach is full.

piedmont.org - Can your Stomach Shrink? Here is the Answer - Piedmont Healthcare

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Can your stomach shrink?

Your stomach is like a balloon – it can shrink or expand depending on how much you eat. If you overeat, you may be setting yourself up to overindulge later. “For example, if you have a big Christmas dinner, your stomach can stretch out,” says Karen Andry, R.D., a bariatric coordinator at Piedmont. “If you continue to eat every night Christmas dinner [portions], your stomach will stay big and so your hunger cues [will change]. You’ll want to eat more because your stomach is big.”

So how to do you undo the stretched out effect of a large meal?

Eat smaller, more frequent meals. Instead of three large meals a day, aim for five “mini-meals” of breakfast, lunch and dinner, plus two healthy snacks. These meals won’t expand your stomach excessively, but will help you stay full and satisfied. Slow down. Your brain needs 20 minutes to realize your stomach is full. Put down your fork or spoon with every bite and make an effort to savor your meal. “If you eat a meal in five minutes, you can eat three plates’ full before your brain signals, ‘I’m finished, you can stop eating now,’” warns Andry.

How the brain knows when the stomach is full

People who struggle with overeating don’t have the satiety cueing others have, explains Andry. “Their brain doesn’t tell them they’re full,” she says. “They can eat and eat and eat, whereas others have a perfectly in-sync little key that says, ‘I’m full – don’t eat anymore.’” Remember, your stomach is like a balloon – it can expand and contract, so the larger the meal you eat, the more it expands to hold what you consume. If you struggle with overeating and/or staying full, talk to your primary care provider. Need to make an appointment with a Piedmont physician? Save time, book online.

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What should I eat to lose weight?

9 Foods to Help You Lose Weight Beans. Inexpensive, filling, and versatile, beans are a great source of protein. ... Soup. Start a meal with a cup of soup, and you may end up eating less. ... Dark Chocolate. Want to enjoy chocolate between meals? ... Pureed Vegetables. ... Yogurt with berries. ... Nuts. ... Apples. ... Yogurt. More items...

webmd.com - 9 Foods to Help You Lose Weight - WebMD

Delicious foods that help you diet? It sounds too good to be true. No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn. "Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings." Some even kick up your metabolism. So take this list when you go to the supermarket: Dark chocolate, sausage, nuts, and eggs? They're all on the list. It's about feeling full and satisfied. 1. Beans Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more. 2. Soup Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter. 3. Dark Chocolate Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate. 4. Pureed Vegetables You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

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