Many of us think about proper nutrition. Some do it voluntarily, deciding to give up junk food and large portions forever, others on the urgent recommendation of doctors.
As you know, the stomach is a muscular organ, the volume of which is approximately 350 ml. Uncontrolled absorption of food, large portions, frequent snacks will eventually lead to the fact that the stomach will stretch, its volume will increase, and the usual portion will no longer be enough to get enough. It is not so difficult to return the organ to its original size, the main thing is to strictly follow some recommendations.
Meals should be fractional. Everything is very simple here: the food that you plan to eat in a day should be mentally divided into 4-5 servings and each part should be consumed at the appropriate time. Moreover, all fatty and junk food must be consumed in the first half of the day so that it has time to be digested. Do not forget that a hearty breakfast is a guarantee against overeating during the day.
A glass of plain non-carbonated water, drunk half an hour before a meal, will partially fill the stomach, dull the feeling of hunger and saturate the body with the necessary fluid.
It has always been believed that walking in the fresh air awakens the appetite, in fact, deep breathing while walking or light exercise dulls the feeling of hunger due to the saturation of tissues with oxygen.
In order not to eat too much, you should not take a book to the kitchen, watch TV or eat on the go. You need to eat in silence, with a small (dessert) spoon, while carefully chewing food, the feeling of satiety will come much faster. If there is food left in the plate, it is better to leave it "for later", because the goal is to eat, and not to stretch the stomach.
