Does hunger really make the stomach smaller? 5 Scientific Truths to Say Goodbye to Weight Loss Anxiety

Every time I feel so hungry that my chest is pressed against my back, someone always comforts me by saying, 'If you hold back, your stomach will shrink.' It's as if hunger is a magical button to reduce stomach capacity. But when you really gnaw on the leaves of vegetables and watch others eat hotpot, it's hard not to doubt life: Does my stomach really have the "shrinking" superpower?

1. Will gastric capacity change with hunger?

1. Physical properties of the stomach.

The stomach of an adult has a capacity of about 50 milliliters on an empty stomach and can reach 1000-1500 milliliters after being full. This elastic pocket is made of smooth muscle, like a stretchable rubber bag, but its basic volume will not permanently shrink due to hunger.

2. The source of hunger

When hungry and growling, it is actually a signal received by the brain from the contraction of stomach muscles and hormonal changes. Long term dieting may make the body more sensitive to hunger signals, but this is not related to the actual size of the stomach.

2. Why does the appetite decrease after dieting

1. Hormone regulation mechanism

Long term control of diet can cause a decrease in appetite hormones such as leptin, and the body automatically enters "energy-saving mode". At this time, eating a small amount of food can easily lead to a feeling of fullness, which is due to the body's self-protection mechanism at work.

2. Reshaping eating habits

After continuous small eating, the stretching threshold of stomach muscles will decrease. Just like people who often wear tight clothes may not be accustomed to suddenly changing into loose clothes, but the size of the clothes has not actually changed.

III. Hidden risks of extreme dieting

1. Decreased metabolic rate

When the body thinks it is experiencing "famine", it will prioritize breaking down muscles rather than fat for energy supply. The decrease in muscle mass directly leads to a decrease in basal metabolism, which is also the reason why many people rebound faster after dieting.

2. Impaired digestive function

Long term hunger may cause disturbances in gastric acid secretion, which can lead to gastritis in severe cases. The gastric mucosa is like a machine that has been idle for a long time, and sudden high-intensity use can easily cause malfunctions.

4. Scientific methods for controlling food intake

1. Principle of high protein priority

Proteins can stimulate the secretion of cholecystokinin, a hormone that can slow down gastric emptying. People who eat enough 20 grams of protein for breakfast automatically consume 150 fewer calories for lunch.

2. Double the number of chews

from 15 to 30 per bite, and postprandial satiety hormone levels will significantly increase. It takes 20 minutes for the brain to receive signals of satiety, and chewing slowly can give the body enough reaction time.

5. Rebuilding Healthy Diet Awareness

1. Abandoning the black and white mindset

There are no absolutely inedible foods, only controlled portions. Arranging 1-2 'happy meals' per week can actually reduce the risk of overeating.

2. Pay attention to the real needs of the body

Are you experiencing hand tremors and palpitations when hungry? That's the body seeking help. Occasional appetite fluctuations are as normal as weather changes, there is no need to be anxious about them. Instead of dwelling on the false proposition of gastric capacity, it is better to focus on cultivating sustainable eating habits. What the body needs is never strict restraints, but gentle understanding and cooperation. When you can recognize real hunger signals, you can naturally find ways to coexist peacefully with food.