I don't think stomachs actually shrink we just get use to them being a little more empty, instead of crammed full the way we do when we consistently over eat. I am generally just hungry most of the time if I am eating healthfully. Not helpful perhaps but its one of those (for me) fake it till I make it things. I try to eat meals that last, (full of fiber, protein, and a balance amount of healthy fats). And drink a TON of tea, and a little coffee... both black, no milk/cream/sugar. Straight up tea and coffee... it makes the day a little easier to get through. Sadly yes I have a lot of experience getting back on the wagon and going through the "hungry" phase... I am still sort of there right now so I feel your frustration... :-| I think we all have to experiment and find out what works for us.. generally nutrient rich food seems to satisfy more than "empty calorie" type foods.
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