Getting full too quickly should not simply be taken as a weight loss strategy, as it can be a sign that something inside is not right.
Do you find yourself unable to finish your meal due to feelings of fullness in your abdomen? You may be wondering why after helping yourself to a few servings, your stomach feels full or bloated already. And maybe you find this beneficial especially if you are on a diet or trying to shed a few pounds.
But while it is true that getting full quickly can lead to lower food intake and therefore weight control, you need to look into the underlying cause or causes of your quick satiety as it can be a sign that something inside is not right.
If you get full just after a few bites, you should not simply take it as a convenient and effective way of losing weight. The U.S. National Library of Medicine advises against disregarding this problem or brushing it off as a great weight loss strategy as it can be a sign of a more serious medical issue. According to the NLM, “early satiety,” or feeling full too quickly, could be due to several causes, such as:
- Too sluggish emptying of your stomach
- Irritable bowel syndrome, a condition
- Presence of a tumor in your stomach or abdomen
- An obstruction in the area where the stomach opens into the small intestines
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To avoid getting full too quickly, you may try to do the following:
- Eat slowly. Take small portions at a time and chew your food properly before swallowing.
- Avoid drinking lots of water or any beverage while eating.
- Talk less to help prevent gas build-up.
- Sit properly during a meal. Do not slouch.
- Avoid gas-forming foods as these can cause bloating and discomfort.
If the cause of your too early fullness is sluggish gastric emptying or slow emptying of stomach contents into the small intestine, the following may be helpful to alleviate this problem:
· Do not starve yourself, but eat small frequent meals throughout the day to keep up your metabolic rate. If you have not eaten for several hours, do not eat fast or consume a large meal to allow your stomach to recover. Although you may be tempted to do so to counteract your great hunger, it can surely bung up your stomach, slowing its grinding movement even further.
· Eat small portions and chew food properly. Stop eating just before you feel full to avoid congesting your stomach. You can have another small meal after a few hours.
· Do not sit or lie down after eating. Better still; try to walk around to facilitate the passage of food from your stomach into the small intestine.
· Exercise regularly to help improve your metabolism.
If you often experience heartburn, you need to follow some changes in your lifestyle and eating practices too to avoid this problem. To know what these lifestyle modifications are, click here.
On the surface, getting full too quickly can look good especially if you are on a strict weight loss diet. Eating small frequent meals, which is beneficial, can then be followed more easily. However, you should also consider the main reason or reasons why you get full too quickly in order to properly address the problem.
These are just a few practices to help prevent getting full too quickly. If the problem persists, you should see your doctor for a thorough evaluation.
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