As far as weight loss secrets go, it doesn’t get much easier or less expensive than to chew your food to lose weight. But how much do you need to chew and why is it so effective?
Let’s first start with how much you need to chew.
Many articles and studies will tell you to chew somewhere between 30 and 40 chews per bite. But I find this difficult for several reasons.
First, I find it mind-numbing to be counting every single chew over the course of a meal. And second, counting chews can put a serious damper on the social aspect of food. Food is often a big part of our social lives and if you’re counting your chews, well, that may detract from the conversation.
Too often, we are prone to mindless eating. Not being fully present with our meal. We’re too busy watching TV, too eager to tell our own stories instead of listening to someone else’s, or even driving while we eat. There’s no chance of eating mindfully while doing that!
And the result is often chewing your food 3-5 times and not completely swallowing before your next bite.
If you don’t believe me, really make an effort to pay attention to that during your next meal. You’ll find that you’re already shoveling in the next bite just seconds after the first!
So if you really want to be present and mindful while you eat (which you do if you want to chew your food to lose weight), get in the habit of putting your fork down after every bite. I’ll tell you right now, that if you’re not used to this, it will be one of the most difficult things you’ve ever done.
It’s really hard to slow yourself down when you’re used to just inhaling food like most people do. But to get in the habit, try it for just the first two bites of every meal. Over time, you’ll learn to become more mindful and chew your food more.
By taking the time to chew your food, you’ll notice two things:
Your meals take longer
I know, I know, this isn’t a big revelation to you. But stick with me here. Because time is what makes chewing your food to lose weight so effective.
To test this out run an experiment on yourself. Tomorrow morning, make yourself a typical breakfast (or lunch or dinner if you skip breakfast). Chew your food like you normally would. How long did it take you to finish?
Now, the following day, make the exact same thing and give yourself the exact same portion-size. But this time, chew each bite until the food is liquefied in your mouth and swallow completely before taking the next bite. Now how long did it take you to finish?
Better yet, did you even finish?!
You Eat Less
If you’re like most people, you may not even finish that meal.
The fact that your meal simply takes more time to finish is the secret behind why you need to chew your food to lose weight.Nathan Brammeier
It takes the brain about 20 minutes after beginning to eat to tell the stomach that you’re full. Whether you eat fast, or whether you eat slow, you typically start to feel full after 20 minutes. Regardless of how much you actually ate.
So quite simply, the longer it takes you to eat your meal, the less food you’re likely to eat.
And chewing your food to lose weight is the absolute best way to slow down your mealtime.
So learn to take your time. Chew slowly, chew thoroughly, enjoy your food, and enjoy your company instead of trying to talk over them.
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