How to chew to lose weight more effectively?

Chewing food properly can aid weight loss by improving digestion, reducing calorie intake, and increasing feelings of fullness. Studies show that chewing food thoroughly helps boost metabolism, control food intake, and improve the body's ability to absorb nutrients, according to the health website Healthline (USA).

Chewing food thoroughly can help aid weight loss

Chewing food thoroughly is an essential step in the digestion process. When you chew thoroughly, food is broken down into very small pieces, making it easier for your body to digest and absorb nutrients.

Chewing not only affects digestion, it also sends signals to the brain that affect hunger and satiety. This mechanism involves the hormone ghrelin, which regulates hunger, and the hormone leptin, which controls satiety. The more we chew, the more time our brain has to register fullness, which helps prevent overeating.

Some research evidence suggests that people who eat slowly and chew thoroughly tend to eat less, thereby reducing their calorie intake. A study published in the journal Appetite found that people who chewed each bite 40 times consumed 12% fewer calories than those who chewed only 15 times. This calorie reduction plays an important role in weight loss efforts.

Not only that, chewing thoroughly also helps the digestive process burn more calories. In other words, the food metabolism of people who chew thoroughly will support weight loss better than people who eat quickly and swallow hastily.

To chew thoroughly and aid in weight loss, experts recommend chewing 30-40 times before swallowing. At first, chewing food like this may feel like we are chewing too much. However, this is beneficial because it helps to completely crush food, thereby improving digestion.

When chewing, put down your spoon and chopsticks. This allows us to eat slowly and gives the brain time to receive the signal of fullness from the digestive system. While eating, avoid distractions such as watching TV or scrolling through your phone. Eat small bites to make chewing easier. Drinking more water during meals will soften the food, making it easier to chew and swallow, according to Healthline .

Source: https://thanhnien.vn/nhai-the-nao-de-giam-can-hieu-qua-hon-185240916134844209.htm