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 US health website Healthline .

Chewing your 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 parts, making it easier for the body to digest and absorb nutrients.

Chewing not only affects digestion, but 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 has found 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 of food 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. Or in other words, the food metabolism process in people who chew thoroughly will support weight loss better than people who eat quickly and swallow hastily.

To chew thoroughly and aid 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 the food, thereby improving digestion.

When chewing, everyone should put down their spoons 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, distracting things such as watching TV or scrolling through the phone should also be avoided. 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