How To Shrink Your Stomach?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to shrink your stomach? That word shrinking your stomach is a common headline you see in marketing weight slogans but that is not scientifically possible. It sounds cute from a marketing perspective, but the human body doesn’t work that way naturally by itself. The stomach is like a balloon as it stretches to fill what you put into food wise. And then it goes back to normal size after you have emptied your stomach.

How to shrink your stomach? Photo credit: iStock-magicmine

On average most adults have the same size stomach, and that size is about 12 inches long by 6 inches in its largest point. Your stomach can hold about 1 quarter of food at its peak. Your stomach expands and stretches to accommodate the food it takes in. So, the idea of shrinking your stomach based on how little you eat is pseudoscience. It is impossible to change the physical size of your stomach by how you eat differently in lesser amounts.

It is important to know that your stomach and brain regulate your appetite in diverse ways. The major nerve that sends sensations to the stomach also transmits messages to the brain. And that nerve is called the vagus nerve. When your stomach is full of food then the vagus nerve sends a signal to the brain to tell you to slow down your eating.

You may not be able to shrink your stomach, but you can change how your stomach adjusts to being hungry or feeling fuller. Research studies have shown that over time you can get your body adjusted to eating smaller amounts of food. But this happens over time, not magically in one night.

An important hormone that influences hunger is called hunger hormone ghrelin. Ghrelin stimulates hunger and many doctors call this the hunger hormone.

How To Shrink Your Stomach?

Some Things You Can Do to Control Your Appetite Is:

  • Drink up to 8 glasses of water per day and drink water before you eat a meal. This can help stretch your stomach and send a signal to your brain that you feel full and need to eat less.
  • Eat up to 1 to 1 ½ cup of fruits and vegetable with each your daily meals. Those fruits and vegetables can be apples, bananas, peaches, oranges, strawberries, broccoli, spinach, asparagus, etc.
  • Make sure you consume protein meals with each of your daily meals such chicken, turkey, fish, salmon, beef, etc. Consuming more protein will make you feel fuller and suppress your appetite.

Being able to control your appetite through healthy eating, smart eating habits and sensible food choice is what will help you lose weight.

“You may not be able to shrink your stomach, but you can change how your stomach adjusts to being hungry or feeling fuller.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is you can’t shrink your stomach by eating less food or smaller meals. But you can send signals from your stomach to the brain that you are full.

And you can do this by stretching your stomach while consuming things that fill you. But the calories are low such as drinking water or eating fruits and vegetables.

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  1. Williams EK, Chang RB, Strochlic DE, Umans BD, Lowell BB, Liberles SD. Sensory Neurons that Detect Stretch and Nutrients in the Digestive System. Cell. 2016 Jun 30;166(1):209-21. doi: 10.1016/j.cell.2016.05.011. Epub 2016 May 26. PMID: 27238020; PMCID: PMC4930427.
  2. Food Forum; Food and Nutrition Board; Institute of Medicine. Relationships Among the Brain, the Digestive System, and Eating Behavior: Workshop Summary. Washington (DC): National Academies Press (US); 2015 Feb 27. 2, Interaction Between the Brain and the Digestive System. Available from:

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