How should you chew to lose weight more effectively?

Chewing food properly can support 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 your food thoroughly can help support weight loss.

Chewing food thoroughly is essential for digestion. When chewed properly, food is broken down into very small parts, making it easier for the body to digest and absorb nutrients.

Chewing is not only related to digestion, but it also sends signals to the brain, thereby affecting feelings of hunger and fullness. This mechanism involves the hormone ghrelin, which regulates hunger, and the hormone leptin, which helps control feelings of satiety. The more we chew, the more time the brain has to recognize the feeling of fullness, thus helping to avoid overeating.

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

Moreover, chewing thoroughly helps the digestive process burn more calories. In other words, the metabolism of food in people who chew thoroughly will support weight loss better than those who eat quickly and swallow hastily.

To chew thoroughly and aid weight loss, experts recommend chewing 30-40 times before swallowing. Initially, this amount of chewing might feel excessive. However, it's beneficial as it ensures food is completely broken down, thereby improving digestion.

While chewing, put down your spoon or chopsticks. This allows you to eat more slowly and gives your brain time to receive satiety signals from your digestive system. Avoid distractions like watching TV or browsing on your phone while eating. Eat in small bites to make chewing easier. Drinking extra water during meals will soften food, making chewing and swallowing easier, according to Healthline .

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