Many of us think about proper nutrition. Some do this voluntarily, deciding to abandon junk food and large portions forever, others on the urgent recommendation of doctors.
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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 lead over time to the fact that the stomach will stretch, its volume will increase, and the usual portion will no longer be enough to get enough. Returning the body to its original size is not so difficult, the main thing is to strictly follow some recommendations.
Food 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 eat each part in due time. Moreover, all fatty and junk food must be consumed in the morning so that it has time to digest. Do not forget that a hearty breakfast is a guarantee against overeating throughout the day.
A glass of plain still water, drunk half an hour before a meal, partially fills the stomach, dulls hunger and saturates the body with the right fluid.
It was always believed that walks in the fresh air arouse appetite, in fact, deep breathing while walking or light exercises dull the feeling of hunger due to oxygen saturation of the tissues.
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, a small (dessert) spoon, while carefully chewing food, a feeling of fullness 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.