When you eat, food travels through the mouth, down the esophagus and into the stomach. As this happens, the stomach slowly fills with food, similar to the way a balloon expands when air is blown into it. When the stomach is filled to a certain quantity, typically equivalent to the amount of food that would fit into your foods if they are cupped together, it sends a message to the brain. Brrring Brrring – “Hello, Brain? This is the stomach. We are all filled up down here so you can stop eating. Talk to you in a few hours. Bye.”
Unfortunately, many people eat too fast to let this communication occur and successfully regulate food intake. By the time the brain has received and processed the message that it is time to stop, many more bites of food have been eaten. This results in a stomach that is overfilled. If this happens frequently, the stomach will be stretched and create a larger balloon to fill.
To tune in to your body’s cues, sloooooow down when eating. Set your fork down between bites. Chew each bite at least ten times. Wait fifteen minutes before getting a second helping. Stop eating when you feel as though you will be full in a few more bites. These techniques can help allow time for that crucial communication to take place between the stomach and the brain.