Chews To Lose More Weight
Trying to lose weight but having trouble because you’re always feeling hungry after you eat?
Well, slow down – you’re chewing too fast! Weight loss experts say you gotta make that mouth time last.
Try chewing your food a bit longer—it just might help you weigh less!
A study published in the Journal of the Academy of Nutrition and Dietetics examined the question: If you slow down while eating will you fill up faster and thus eat less and lose more?
The researchers created three groups: people of normal weight, people who are overweight, and people who are obese. The test meal was pizza rolls.
All three groups established a baseline “chew rate” – the rate at which they normally consumed their food. Each group member was given 60 pizza rolls and directed to eat until full. At session two, they were asked to double their chew rate.
By doubling the chew rate they consumed fewer rolls. In the process, they lowered their calorie intake by about 10 percent which equaled about 70 calories. When they increased their chew rate by 100 percent they lowered their intake by 15 percent, or about 112 calories.
This doesn’t sound like much, but compound this by three meals daily, then multiply by 7 days weekly … well, theoretically this could translate into about 30 pounds a year!
Hungering for more on this “chews and lose” phenomenon?
A study published in the American Journal of Clinical Nutrition found a correlation between the chew rate and the levels of important appetite-regulating hormones. Another study – this one published in the journal Appetite – found that more chewing meant less consuming. Volunteers who munched each mouthful of food 35 times consumed 12 percent less food than volunteers who chewed their food 10 times.
It’s a simple concept. Slowing down gives your belly and brain the chance to feel full on less. Slowing the pace also helps you taste food better and it aids digestion, too. Since it takes about 20 minutes for the brain to signal your stomach that you’re full, if you’re chowing down quickly you’re likely to fill up without feeling full. So, you tend to keep eating!
And what about the calories in beverages?
It’s too, too easy to quickly quaff too many calories. Besides sugar-sweetened sodas, calories lurk in teas, juices, sports drinks, energy drinks and – one of today’s top nemesis for the dieter – coffee drinks! You know the ones I am talking about. The ones that look more like milk shakes or desserts than coffee.
Many of these drinks are loaded with gobs of sugar and fat. Most of us don’t sip – we gulp! This quick chug of calories doesn’t slow down your solid food consumption.
You need to be careful too with thicker soups and ice cream – foods that requiring no chewing but pack plenty of high-calorie bite!
Seekers of a healthier weight should sink their teeth into these two simple strategies – boost your chew rate and trim calories from liquids! It’s such a simple lifestyle change yet it’s so easy to forget that this stuff really works.
Be sure to resign from the Clean Plate Club. The more food on your plate, the more likely you are to finish it. Serve yourself smaller portions, use smaller plates, help yourself to seconds of veggies and salad, and order appetizer-sized portions when dining out.
Finally … SLOW DOWN!
Dining is not a sprint. Set a timer and stroll through your next meal.
When you make your meals last longer and actually take the time to taste the food, you’ll find you’re satisfied with less. And sometimes less really is more.
John McGran has been writing about health and weight loss for several national companies since 2000. He brings his knowledge of diets — and his passion for dropping pounds — to Meal Plan Map because he believes it is the future of smart, stress-free eating and improved health.