Weight loss: How chewing food properly can help you lose pounds (Image credit: iStock)
Weight loss Travel often focuses on diet, exercise, and calorie counting, but a lesser-known factor that can significantly contribute to weight management is the simple act of chewing your food thoroughly. Chewing your food thoroughly may seem like a small, insignificant factor in weight loss, but did you know that by incorporating the simple habit of chewing well into your daily eating routine, you can support your weight loss goals and improve your relationship with food? Yes, you read that right.
Research shows that chewing food thoroughly can have a profound impact on digestion, nutrient absorption and overall caloric intake, making it an effective tool for shedding extra pounds.
How can chewing help you lose weight?
Chewing food thoroughly is a necessary step in the digestive process. When we chew well, we break down food into smaller particles, making it easier for the body to digest and absorb nutrients. But it’s not just about digestion: chewing also sends signals to the brain that influence hunger and satiety.
Studies have shown that people who chew their food more slowly and carefully tend to eat less. A study published in the journal Appetite found that participants who chewed each bite 40 times consumed 12 percent fewer calories compared to those who chewed only 15 times. This reduction in calorie intake can play a crucial role in weight loss over time.
The mechanism is linked to the hormone ghrelin, which regulates hunger, and leptin, which controls satiety. The more you chew, the more time you give your brain to recognise that you are full, which can help prevent overeating.
How chewing affects metabolism
Chewing food thoroughly also has metabolic benefits. A study conducted by researchers at Harbin Medical University in China examined the effects of chewing on energy expenditure. The study found that people who chewed their food 40 times burned more calories during digestion than those who chewed 15 times.
This increase in thermogenesis, or heat generation in the body, is part of the process of metabolizing food. By simply chewing more, you can slightly increase the number of calories your body burns, which helps with weight loss.
The role of conscious eating
In today’s fast-paced world, many people eat on the go, often distracted by their phone, computer, or television. This causes them to eat faster and be less aware of how much food they are consuming. When we chew slowly and mindfully, we become more aware of the hunger and satiety signals our body is giving us.
A study published in the Journal of the Academy of Nutrition and Dietetics found that mindful eating, which includes focusing on chewing and savoring food, can significantly reduce calorie intake and aid in weight loss. Participants who practiced mindful eating consumed fewer calories and reported greater satisfaction with their meals, which may help prevent the urge to snack later.
Improve digestion and nutrient absorption
Chewing well also plays a key role in digestion. The process of chewing breaks down food into smaller pieces, which increases the surface area available for digestive enzymes to act on. This improves the absorption of nutrients in the stomach and intestines.
According to a study published in The American Journal of Clinical Nutrition, people who chew their food for longer periods have better digestion and absorb more nutrients from their meals. Poor digestion and absorption can lead to nutrient deficiencies, which can slow metabolism and make it harder to lose weight.
Chewing and reducing stress
Another benefit of chewing food thoroughly is its role in reducing stress. Eating too quickly can lead to indigestion, discomfort, and bloating, which can trigger stress and anxiety. On the other hand, chewing slowly and consciously activates the parasympathetic nervous system, which promotes relaxation and aids digestion.
When the body is in a calm state, digestion is more efficient and the hormones responsible for hunger and satiety work more effectively. A 2017 study published in Frontiers in Psychology found that people who practiced mindful eating, including proper chewing, experienced reduced stress levels, which may also prevent stress-induced overeating.
Practical tips for chewing food properly
Incorporating the habit of chewing well into your daily routine is easy and does not require major changes in your lifestyle. Here are some tips to help you chew for better digestion and weight loss:
Chew each bite 30-40 times: Try to chew each bite of food at least 30 times before swallowing. This may seem excessive at first, but it allows you to fully break down the food and improve digestion.
Put down your fork between bites: To eat more slowly, try putting down your fork or spoon between bites. This will help you pace yourself and give your brain time to register when you’re full.
Eat mindfully: Avoid distractions like watching TV or checking your phone during meals. Focus on the taste, texture, and aroma of the food, which can increase satiety and prevent overeating.
Take smaller bites: Taking smaller bites naturally encourages chewing. It also allows you to enjoy your food more.
Stay hydrated: Drinking water with meals can aid digestion by softening foods and making them easier to chew and swallow.
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