Lose Weight By Chewing Your Food at Least 40 Times
According to a new study, chewing and weight loss are somehow related. The more you chew, the less you weigh. The researchers claimed that people who chew their food longer weigh less than those who chew quickly. Chewing food 40 times instead of a typical 15 times caused study participants to eat nearly 12 percent fewer calories, according to results published in the American Journal of Clinical Nutrition.
Chewing is a vital part of the digestion process. If you chew your food properly, you will be able to absorb the nutrients properly and make the digestion process much easier. Aside from that, chewing food slower and longer will cause the brain to release histamine, making you eat less. Hence, if you eat less, this will eventually lead to weight loss.
Chewing food well is one step toward changing certain eating patterns and behaviors to be more mindful of, or pay more attention to, eating habits. Other behavioral changes associated with mindful eating and weight control may include establishing regular mealtimes, eating only in one place, such as at the dining room table, using smaller plates, eating slowly, taking small bites, taking a sip of water between bites and chewing food a predetermined number of times before swallowing. Another behavioral step that helps facilitate careful chewing is doing nothing else while eating. Watching television and reading interfere with mindful eating by causing distractions.
All types of foods should be chewed well before swallowing, but those that actually require careful chewing can be some of the best foods to include in a diet to lose weight. These foods include hard, crunchy fruits such as apples and raw and lightly steamed hard vegetables, such as celery, carrot sticks, green beans, broccoli and cauliflower.
Examples of other foods that require careful chewing and fit into a plan to lose weight include chunky foods such a fruit salads and hearty vegetable and dried bean salads, chewy foods such as dried fruits and whole-grain breads and low-fat, high-fiber snacks such as air-popped popcorn.
Chewing Food Properly
If you’re convinced and you’d like to know how to chew your food properly, here are a few tips to help you lose weight by chewing food.
- Chew your food 35 to 50 times per mouthful. The average person chews their food maybe 10 times before swallowing. Instead, chew your food until it’s soft, mushy and unrecognizable. At that point, you’re ready to swallow and let the food continue with the rest of the digestive process.
- As you are chewing food, set your utensil down. Holding your spoon or fork while you eat is just a way to temp yourself into taking another bite–a bite that you might not need to take. Stop for a moment and pay attention to what you’re doing. Enjoy all the flavors as your tongue discovers them.
If you make no other changes in your life except for chewing food slowly, you’ll be surprised how much weight you can lose. By slowing down and chewing food, you can help to keep yourself from overeating. You can also discover a new enjoyment when eating that you may not have experienced before because of worrying about your weight. Chew your food slowly and let the body do what it does best.