What methods do we just not turn to in order to get rid of the hated extra pounds: multiple diets, exhausting physical activity and various procedures are becoming an integral part of life. But the main obstacle on the way to losing weight is overeating, because it is often very difficult to keep yourself from not the most healthy snack. It is believed that such uncontrolled eating can increase the size of the stomach, which makes us constantly want to eat more and more, which means it becomes even more difficult to adhere to diets. Is this so? Anna Borisova, a gastroenterologist at the VerbMayr Health Center, told us.
The stomach is a hollow organ, which means it has a natural stretch property. So, if the normal size of an empty stomach is about 500 milliliters, then after eating it can stretch up to 2 liters. However, it returns to its standard sizes quickly - within a day. If a person systematically overeats, and continuous "snacks" are the norm for him, then the volume of the stomach can gradually increase to 4 liters. Accordingly, with such a pronounced stretching of the stomach, the reduction of its volume is a longer process, and the motor-evacuation function of the entire gastrointestinal tract will be impaired.
But it's not just the mechanical stretching and volume of the stomach.
The human stomach contains about two dozen stretch receptors for adaptive relaxation, which help to increase the volume of the stomach without creating a feeling of heaviness. Therefore, with an increase in the stomach, even several times, a person does not always feel discomfort. With regular overeating, the receptor apparatus "gets used" to the situation and does not give signals to the brain about "overstretching", which means that we no longer feel when it is time for us to stop.
On the other hand, not only the receptor apparatus is involved in the appearance of hunger and the disappearance of the feeling of satiety - both the genetic and psychoemotional components are important here. For example, with excessive production of the hormone ghrelin, the feeling of hunger does not leave a person for a very long time; with insufficient activity of the YY peptide, gastric, biliary and pancreatic secretions are not suppressed in time, the motor activity of the gastrointestinal tract does not slow down, which also contributes to overeating. Therefore, everything in the body is not as simple as it might seem at first glance, and the stomach is not just a muscle sac that reacts to mechanical stress.
What to do?
First of all, it is important not only to mechanically reduce the size of the stomach, but also to correct (normalize) the sensitivity of the receptor apparatus of the stomach, as well as to correctly generate and assess the feeling of hunger, satiety, satiety at the hormonal and psychological level. Then the physical size of the stomach will correspond to the "hormonal" and "receptor stretching" of the stomach. To do this, you should remember a few rules:
Stop endless snacking. A stable diet is very important: usually a person needs 3 main meals. However, your doctor may also recommend eating vegetable broths, smoothies, and other light snacks during breaks.
Do not drink food. It is useful to drink water 30 minutes before a meal, but not during or after! You can start drinking only an hour after eating.
Control the size of the dishes. It is psychologically important to set certain limits for yourself: agree, if you take a huge plate, you will want to fill it to the brim.That is why it is important to use small crockery and cutlery.
Chew slowly, thoroughly, without being distracted by gadgets and TV. This advice has always been given to us from childhood and for good reason: it is necessary so that the brain has the ability to understand when you are full. The receptors responsible for transmitting an impulse to the brain about a sufficient amount of food eaten are located in the upper parts of the stomach, so it is important not to miss the signal so as not to overeat.
Minimize the amount of spices. Firstly, many of them increase the production of gastric juice and increase appetite, and secondly, they accelerate the motility of the gastrointestinal tract, and you want to eat more often and more actively.
Practice aerobic exercise. Running, exercising on an ellipse, swimming, walking, among other things, actively increase the level of the YY peptide in the blood. It is this hormone in the hypothalamus that activates the neurons responsible for the feeling of satiety and suppressing appetite, stimulates the neurons on which the feeling of satiety depends, and inhibits the neurons that stimulate the onset of appetite. Plus, such loads improve the motility of the entire gastrointestinal tract.