One of the things, which makes dieting so difficult, is the tremendous amount of information available.
Information is not a bad thing in and of itself, but the extent to which we’re inundated with new data on a daily basis, can be overwhelming at times.
With all this information, we often tend to over-think our dieting and weight loss program. And, it can even be difficult to know exactly where to begin.
But, what if I told you there’s a simpler way to reduce your calorie consumption, which doesn’t involve counting calories, weighing your food, or having to eat specialized (and often none-too-appetizing) meals?
Thanks to some new research, a very simple way to reduce your calorie consumption has come to light… chew more and eat less.
Pretty simple, don’t you think?
So, let me explain it in a little more detail…
A group of nutritionists performed a study on young men, some of whom were lean, while others were obese.
The study was divided into two parts:
The researchers simply observed the chewing habits of the lean and obese individuals.
Based on their observations, the lean participants chewed their food more frequently, and ate their meals less quickly than the obese group.
Both groups of subjects were given the same meal on two occasions.
The first time, they were asked to chew at a rate of 15 times per 10g (one mouthful) of food. The second time, they were given identical meals, and asked to chew 40 times per 10g.
The results of part two, showed that both the lean and obese groups, ate 11.9 percent fewer calories, when they chewed 40 times per bite, as opposed to 15.
This calorie reduction on it’s own, could allow you to lose as much as 25 pounds per year.
In addition, both groups had higher levels of CCK (a hormone that tells your body you’re full), and lower levels of ghrelin (an appetite stimulating hormone).
The researchers concluded that altering your eating habits to eat more slowly, and chew your food more, could be a useful tool in combating obesity.
How To Chew More
So, how can you incorporate the study’s information into your own eating habits?
1. Eat Mindfully
We know that when we are distracted while eating, we tend to chew less, and are often less aware of how much we’re eating.
So, avoid eating in front of the television, eating while reading, or eating while you are working on the computer, etc.
2. Pay Attention
While there’s probably nothing magic about chewing exactly 40 times, it’s an interesting experiment to count the number of times you chew the first few bites of your food at mealtimes.
This will give you some feedback as to whether you are chewing your food as often as you should, allowing you to make adjustments, if necessary.
3. Eat Slowly
The more rushed you are when you eat, the less likely it is that you will chew your food adequately.
So, try to schedule time for your meals, and avoid options such as drive-through restaurants, since they encourage eating in a hurry, eating while driving, and also eating unhealthy foods.
One of the nice by-products from eating this way, is that it gives you a chance to enjoy your food more.
Food is one of life’s great pleasures. And, taking the time to savor your meals, can not only help you to lose weight, it can reduce your stress levels, and give you a sense of well-being.
What are your tips on ways to eat less?