“If you eat a lot, it means that your stomach is stretched! That’s why you want to eat all the time,” similar reflections are often seen on forums where overweight people discuss methods of losing weight. Among the solutions offered as surgical methods for reducing the stomach and folk recipes. What is interesting, often the owners of “distended stomachs” are not giant people at all, and their body mass index is not that far from the norm.
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I looked into the properties of the human stomach and found out how it manages to increase and decrease, and is it possible to influence it?
How does the stomach work?
The volume of the stomach of an adult in the empty state is about 0.2 – maximum 0.5 liters. During the process of eating the stomach stretches – its volume by the end of the meal is already 1-2 liters, and this figure can be increased to 4 liters. In 2-3 hours after a meal the food leaves the stomach almost completely and it returns to its previous volume.
Fact!
An adult’s weight and constitution have no effect on stomach volume. Thin and fat people have approximately the same stomach volume. People with severe stages of obesity are slightly out of the norm. But, as practice shows, even after stomach reduction by surgery, a person can eat the same large amounts of food as before if he or she wants to.
How does this happen?
The human stomach can work in one of three modes:
- Hunger motility mode. The stomach is empty, occasional waves of peristalsis run through its walls, tonic contractions are observed, that is, the smooth muscles of the walls of the stomach remain contracted for a long time with minimal energy expenditure.
- Receptive relaxation mode. After food enters the oral cavity and from there the very first portions of food reach the stomach, its walls relax – a kind of reservoir for food is formed.
- The mode of satiated motility. After a person has eaten, the tone of the muscles of the stomach increases and the processes of peristalsis are activated. This causes antral systole – contraction of the upper part of the stomach, which allows food to move into the duodenum.
That is, when food enters the stomach, there is a receptive relaxation of its bottom and the lower part of the organ – regardless of the amount of food eaten or liquid drunk. And then adaptive relaxation of the walls of the stomach and its bottom develops, not under the influence of food pressure, but as a result of the work of hormones (cholecystokinin, etc.) and inhibitory fibers of the vagus nerve. The purpose of this process is to maintain a constant pressure inside the stomach no matter how much food a person eats.
Stomach Stretching: Myths and Reality
The stomach has stretch receptors. They are located in certain areas of the walls and send a signal to the brain when you should stop eating. If a person tries to keep cramming food in, nausea develops. When a person regularly eats “at the limit,” the sensitivity of the receptors dulls, which means that he is no longer as quick to throw up if he tries to eat an extra plate of food. Competitors eating dumplings, hamburgers, and other bulky foods train their stomachs, basically, to make the receptors in their walls stop working for volume limitation. They do this by eating low-calorie but voluminous food. And without the control of the receptors, the stomach can stretch out much more than it would in a normal eating regimen.
Fact!
Liquid food leaves the stomach quickly – within 5 minutes. So no amount of liquid can stretch it out. Only solid food causes the stomach to expand.
If a person constantly consumes large amounts of solid food, his stomach stretches beyond its normal size every time, which means it is harder for him to return to his previous state. In addition, obese people often “snack” many times throughout the day, not allowing the stomach to free itself of food completely.
A constantly distended stomach changes (weakens) the tone of the muscles of its walls. Hence the chronic feeling of heaviness and overfilling – stagnation in the stomach.
Fact!
There are people who have less elastic stomach floor tissues than the rest of the population. This is seen, for example, in chronic gastritis and other conditions that Western doctors combine under one term “functional dyspepsia”. In this case, even a small amount of food will cause a feeling of fullness, and attempts to increase the amount eaten – a feeling of discomfort.
The most important thing is to understand that a distended stomach is spoken of when talking about people who are obese. Those who have an extra 5 or even 10 kilograms have a perfectly normal stomach capacity and can easily shrink to the original size of half a liter. The main thing is to give it this opportunity.
Nutrition management is about managing your stomach
The main conclusion that follows from the above is that a huge distended stomach is a myth, and it is not what makes a person put on huge portions of food. Simply reducing the volume of food will not at all lead to a reduction in the volume of the stomach. But it will still work – a person will eat less! How is this possible?
Gastroenterologists at the Mayo Clinic in Florida conducted a series of experiments on mice. They showed that when food intake was reduced by 20% for 4 weeks, there were changes in the stomach that caused the mice to eat less. It turned out that the number of satiety receptors located in the walls of the stomach decreased, as did the extent of innervation of its walls. The capacity for receptive relaxation is weakened. Interestingly, the time that food is retained in the stomach before it enters the small intestine increases.
The results obtained from observations in mice are confirmed by observations in people who have lost 20% of their weight. They also showed changes in the tissues of the stomach at the cellular level and a decrease in the number of neurons responsible for the process of relaxation of the walls of the organ.
However, scientists doubt that the same changes will happen to the stomach of people who lost less than 20% weight. This means that it is necessary to look for other ways to combat “gluttony”. For example, to reduce the appetite, to make changes in diet. How to eat so that you get as much food as your body needs, but no more?
The stomach and anorexia
Is it possible to limit the relaxation of the stomach to minimize its volume? – It is possible. This condition is characteristic of patients with anorexia. Their stomach, at a certain point, is simply unable to take in food.
Eat a fractional meal
This will not allow the feeling of hunger to grow to the size of an elephant, which you want to eat in its entirety, without waiting for the end of cooking. Fractional means 5-6 times a day, but in small portions. You can break down the daily diet into 3 main meals and 2-3 snacks. Wrong approach: to eat 10-12 times a day, in this case the stomach will have to work all the time, without returning to the “empty” state. Another wrong approach: to squeeze in each of the 5-6 approaches a full meal. Small portions should allow you to live to the next snack without the excruciating thought of how to keep yourself away from the fridge, but no more than that.
Choose hearty food, the one that will be digested for a long time, and thus will keep the feeling of fullness for several hours. Immediately you should exclude fast carbohydrates. They cause a rapid spike in blood sugar and an equally rapid drop in blood sugar, so that the body begins to feel hunger. But fats and proteins are digested slowly and with taste. Using them in reasonable amounts makes it easier to survive the time until the next meal.
Physical activity and stomach volume
Alas, and with the help of physical activity can not reduce the stomach. But they are undoubtedly extremely useful for people who are overweight. Physical activity burns the layer of fat surrounding the internal organs – and this is the most dangerous, abdominal fat, which is a risk factor for various diseases. Exercise also tightens your core muscles – your belly stops hanging like a bag over your belt buckle. Finally, exercise is a great way to normalize your eating habits.
Conclusions: Does Your Stomach Shrink When You Eat Less
People who are overweight do not need to worry about an enlarged stomach. They just need to stabilize their eating habits, start counting calories and protein, fat and carbohydrate ratios, and incorporate exercise into their lives.
Obese people who don’t want to seek help from surgeons should do the same. And for those who are permanently stuck in their extra pounds, they should remember that there are many other factors that affect a person’s metabolism and weight. There is the influence of the hormones ghrelin (responsible for hunger) and leptin (responsible for satiety), various psychological disorders and addictions, metabolic disorders, etc. To check your own body you should consult a doctor.
FREQUENTLY ASKED QUESTIONS
Does eating less cause weight loss?
Yes, eating less can lead to weight loss. When you consume fewer calories than your body needs, it creates an energy deficit, and the body starts using stored fat for fuel, resulting in weight loss.
How to lose weight fast?
While it’s important to approach weight loss in a healthy and sustainable manner, some strategies can help accelerate the process. These include adopting a balanced and nutritious diet, engaging in regular physical activity, staying hydrated, managing stress levels, and getting adequate sleep.
How long does it take for your stomach to get used to eating less?
The time it takes for your stomach to adjust to eating less varies from person to person. Generally, it takes about 2 to 4 weeks for your body to adapt to a reduced calorie intake. During this time, you may experience initial hunger or discomfort, but these sensations typically subside as your body adjusts to the new eating pattern.
Does fasting shrink your stomach?
While fasting can lead to temporary weight loss and a reduction in overall calorie intake, it does not directly shrink your stomach in a permanent way. The size of your stomach is determined by its muscular structure and elasticity, not by the amount of food you consume.
During fasting, your stomach may experience temporary shrinkage due to reduced food volume and less stretch. However, once you resume regular eating habits, your stomach will return to its normal size.
Fasting can be a part of some weight loss strategies and may provide certain health benefits, but it’s important to approach fasting with caution and consult with a healthcare professional, especially if you have any underlying health conditions.
To maintain a healthy weight and promote overall well-being, focus on adopting a balanced diet, portion control, regular exercise, and other sustainable lifestyle habits rather than relying solely on fasting.
Can eating too little cause weight gain?
It may seem counterintuitive, but eating too little can potentially lead to weight gain. When your body is not receiving enough calories and nutrients, it can go into a state of starvation or survival mode. In this state, your metabolism slows down, making it more difficult for your body to burn calories efficiently. Additionally, when you deprive yourself of food, you may be more likely to overeat or indulge in unhealthy foods when you do eat, which can contribute to weight gain.
This article was informative and well researched, discussing in detail the concept of gastric reduction. The author makes a clear argument and backs it up with solid evidence and research.
I have always been curious about whether the stomach actually shrinks when we eat less, and this article provided the answers I was looking for! The information was presented in a clear and concise manner, making it easy to understand. It’s fascinating to learn how our bodies adapt to changes in our eating habits. I appreciate the scientific explanations and the helpful tips on portion control and mindful eating. This article has motivated me to make healthier choices and take better care of my body. Thank you for shedding light on this intriguing topic!
I liked how the article addressed the myth that the stomach constantly shrinks when you eat less. The author did a good job explaining the scientific background and explaining this misconception.
The question of whether your stomach shrinks when you eat less is an interesting one. While the stomach can adapt to changes in food intake to some extent, it’s essential to focus on portion control and a balanced diet rather than relying solely on stomach size for weight management. Consult a healthcare professional for personalized guidance.