You are interested in understanding like eating little and feeling full? Here is a practical guide to learn some secrets of the functioning of one of the most important organs of the body: the stomach.
If the stomach human is reduced or less after a period in which you eat less, has long been the subject of speculation.
Some believe that this hypothesis is true and that this explains why appetite decreases after a period of restrictive feeding, others think this is just a myth.
- 1 STOMACH VOLUME AND BALLOON EXPERIMENTS
- 2 CAN STOMACH REALLY Shrink?
- 3 THE VICIOUS CIRCLE STARTS WITH ABUNDANT MEALS
- 4 HOW TO EAT LESS AND FEEL SAZI: 4 METHODS BASED ON RESEARCH
- 5 HOW TO OBTAIN THE DEFINITIVE FOOD FREEDOM
STOMACH VOLUME AND BALLOON EXPERIMENTS
To test how true this hypothesis is, Geliebter and some colleagues (1996) conducted a study using thin latex balloons.
These were inserted orally into each participant's stomach and slowly filled with water. The volume of water present in the balloon, once the participant indicated feeling full and uncomfortable, represented the maximum stomach volume or gastric capacity.
Participants (classified as medically obese) were asked to follow a low-calorie diet for a month, during which each of them lost about 5% of their body weight.
CAN STOMACH REALLY Shrink?
When the researchers measured the participants' stomach volumes again, they learned that they were decreased between 27 and 30%, proving that, actually, the stomach decreases in volume after a period of restrictive feeding.
The discoveries of Geliebter and colleagues suggest that when the gastric capacity decreases, the subjects become less hungry compared to the previous period of the beginning of restrictive feeding; they also needed less food to feel full.
THE VICIOUS CIRCLE STARTS WITH ABUNDANT MEALS
In this way they could conclude that to consume big meals may be a probable cause of the start of the cycle increased stomach volumewhich, in turn, can help consume even more abundant meals.
A subsequent study by Geliebter and Hashim (2001) found that the increase in stomach volume is much more related to binge eating behavior and large meals than body weight.
The causes of Uncontrolled Eating Disorder, as in the case of all eating disorders, derive from psychological problems that must be treated so that the patient can recover.
However, patient recovery can be helped by addressing both the practical and psychological aspects of their eating behaviors. For example, adopting some useful techniques to feel satisfied, without however consuming large meals or falling into an uncontrolled diet.
HOW TO EAT LESS AND FEEL SAZI: 4 METHODS BASED ON RESEARCH
1. Practice mindful eating
Practicing conscious food consumption means allowing yourself to savor every bite of food by eating more slowly, taking food in small bites, chewing properly and making sure the mouth is empty before inserting another bite.
Lofgren (2015) conducted an analysis of research on conscious eating, finding that it is this that allows us to recognize the signals of hunger and satiety, rather than the emotional and environmental triggers.
Recognizing these physical signals means being less likely to eat by entering a sort of autopilot and therefore to overeat. This partly explains how the awareness can help maintain a healthy weight and diet.
2. Don't get distracted
No distracted while eating it is essential to consume food consciously. Studies have shown that when people engage in other activities while they are eating, such as watching TV, reading or talking, they consume more food than they would do without being distracted.
When we distract ourselves, we tend to eat faster and we rely less on our signs of hunger and satiety; in this way we are more likely to overeat.
3. Hold the fork or spoon in the other hand
Holding your fork or spoon using your non-dominant hand (e.g. your left hand if you are right-handed) will seem unfamiliar and make eating more difficult.
However, this means you will be able to eat more consciously without it pay real attention. You will find that it is preferable to eat slower and pay more attention to the appearance, taste and smell of what you eat.
use the chopsticks to eat, if you are not used to it, it can be a great tool to slow down the speed with which you eat and, therefore, consume food more consciously (but only until you are familiar with their use!)
4. Drink more fluids
People often confuse thirst for hungerThis is because our minds can misunderstand the signals from the brain region known as the hypothalamus, which regulates these bodily sensations.
Drink a glass of water before meals means that you will be more likely to feel full, avoiding overeating. Paying attention to drinking lots of fluids every day, especially water, will also help keep your body optimally.
Drink lots of water during the day it will also help you feel full more often than you are hungry; it will also make you less susceptible to the emotional and environmental cues that push you to overeat.
HOW TO OBTAIN THE DEFINITIVE FOOD FREEDOM
Uncontrolled feeding disorder, binge eating, compulsive binges, and in general the loss of control within the relationship with food, can also be overcome in a way autonomous and holistic if you know how to do it.
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The information provided by the manuelcasadei.com website is not intended to diagnose, treat and prevent any discomfort or disease. The user of this website is always responsible for his health and Manuel Casadei encourages you to follow these advice with the approval and supervision of a trusted doctor and disclaims any responsibility for actions taken following what is written in these pages.
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