For many of us, losing weight is a daily concern. Whether you have a large amount to lose or just a few stubborn pounds, the thoughts can be all consuming. But they don't have to be! Recent research has found that making one tiny, painless, change in your eating habits can help you lose some of those pesky pounds!
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A small study conducted by the School of Public Health at Harbin Medical University in China, and published by the American Journal of Clinical Nutrition, asked 30 men -- 16 lean men and 14 obese men, to fast for 12 hours. Both groups were then given identical meals. The obese men consumed the meal more rapidly and chewed their food less than the lean men. The researchers then asked the men to eat the test meal again. This time, they were instructed to chew their food 40 times per bite. Here's the good news: regardless of their weight, the subjects ate 11.9% less food after 40 chews.
Here is how you can apply this information to your own habits!
If you are someone who scarfs your food, slow down. Try putting down your fork or grabbing a sip of water in between bites. It is also important to eliminate distractions. Turn off your television and/or your computer. Put your phone away. Make mealtime special. It takes 20 minutes for your brain to register that your stomach is full. Eating slowly reduces this time lag.
Like the men in the study, try to chew your food 40 times before swallowing. The best way to do this, naturally, is to count. Don't worry, you won't have to count your chews forever, just long enough to retrain your brain. This may seem like a serious chore and you may find the idea a little distasteful but remember that digestion starts in your mouth. If you use your teeth to break down your food into smaller pieces, you will release more nutrients that can be absorbed into your body.
These principles will help no matter what you eat but they will yield better results if you are eating a healthy diet. If you haven't already cleaned up your food choices, wouldn't you say it is time? We can help! By following the BodyRock Meal Plan, you will gain the foundation required for building a balanced, healthy diet for years to come. The Meal Plan covers everyone from meat eater to vegans and takes virtually all the guess work out of meal prep. We provide you with a weekly grocery list so all you have to do is buy the ingredients and follow along! We are talking 30 days worth of real, whole, exciting, flavorful meals and snacks, that will satisfy your taste buds! What are you waiting for? Get your Meal Plan here
What do you think of this research? Do you think slowing down could help you lose weight?