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Chewing slowly while eating – How the healthy eating habit can help you lose weight after meals.

Nutritionists agree that those who chew their food slowly tend to have better weight loss results . It obviously also matters what people eat, but the research suggests that when they eat is just as important. According to researchers, the process of chewing is also such an important component of eating habits that can help with weight loss.

Why you should chew slowly to lose weight effectively

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To determine the possible effects of slow chewing, the researchers asked 11 healthy, normal-weight subjects to complete three trials. In the first trial, each participant had to eat liquid food every 30 seconds. On the second, the study participants again had to drink liquid food, but keep it in their mouths for 30 seconds before swallowing, while on the third trial, they had to chew food slowly for 30 seconds before swallowing.

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All three approaches resulted in the same feeling of fullness, but it was the slow chewing that proved unique in that it increased what is known as food-induced thermogenesis, or NIT. This refers to how much heat is generated in the body after eating and how this affects your metabolism . A low NIT level tends to promote weight gain, while a high level has the opposite effect. Although it may seem like a minor action, increased chewing in participants increased their NIT. Thus, the researchers found that the difference per meal or snack was small. However, the cumulative effect that occurs with each meal could be significant.

Clever trick for weight loss

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The authors of the study share that it has limitations due to its small sample size. However, this is not the first research to link slow eating to weight loss or maintenance. For example, another clinical study found that increasing the number of chews before swallowing reduced meal size in part because study participants ate longer, resulting in lower food intake. Other research suggests that there may also be a mental component.

chew slowly during meals and lose weight fast

For example, some participants who paid more attention to chewing showed a change in the reward center of their brain. Accordingly, this led to less impulsive eating behavior. Another benefit of eating slowly is becoming more mindful of what is eaten and simply enjoying the taste more, nutritionists say. In addition, it can feel overwhelming to eat each bite with mindful attention. People who want to lose weight quickly, however, should start with a modest attempt, as with a meditation exercise .

Adjust yourself mentally before eating

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For example, try paying attention to your next three bites. If you work the strategy into your eating habits more often, you’ll be more likely to get to that other big question around food that can help you improve your eating habits to achieve your weight loss goals. Ask yourself if you are eating because you are actually hungry or because you are bored, stressed or tired.

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Are you introducing that habit loop where you reach for food because you’re on autopilot? Understanding why you eat makes a big difference. With so much awareness, it can lead to healthier eating habits without feeling deprived, as scientists confirm with their study results .