Even if you are currently struggling to lose weight there may be another method you have yet to try.
It turns out that chewing your food for a minimum of 30 seconds could help with your weight loss efforts, with research showing that it could reduce your appetite and cravings to snack between mealtimes.
At the University of Birmingham a group of psychologists tested a group of volunteers to see how chewing their food affected their appetites.
The results were astounding, with those who ate properly eating half the amount of snacks of those that chewed for less than 30 seconds.
Although there have been other studies in the past that showed a reduction in your appetite after chewing properly, this is the first study to show that it could reduce your urge to snack too.
What occurred in the study?
The study involved 43 students, most of whom were female being asked not to eat anything for 2 hours before being tested.
The volunteers were then presented with plates of identical size and shape smoked ham and cheese sandwiches.
A third of the group were asked to eat as they would normally, while the next third was asked to pause for 10 seconds before they could swallow the food.
The final third were asked to chew the sandwiches for a minimum of 30 seconds.
After a 2 hour wait, the next stage of the study was to present the group with a range of different sweets.
Those who ate normally or only paused for 10 seconds ate the most sweets, while those who chewed for 30 seconds ate the least amount.
Despite these promising results there was a slight issue with those who chewed for the extended period of time.
“Participants in the prolonged chewing group were less happy after lunch and had reduced ratings of lunch enjoyment, and pleasantness of the texture of lunch, compared with others,’ they said in a report on their findings.”
“These effects may be due to the novelty of prolonged chewing, or reduced palatability of the food.”
How does this process work?
One reason for this appetite suppression could be that because you are concentrating so hard on the chewing process that your brain is simply being forced to remember that it is full.
Another suggestion that the psychologists at Birmingham University believe is that because chewing for that extra amount of time is unpleasant you are less likely to snack.
“Because the participants did not particularly enjoy the lunch experience, this may have affected decisions about how many sweets to eat later.”
Is this method going to see results?
This study shows that if you are making a deliberate decision to think about how you eat then it is possible for you to use this technique on what you are eating too.
This method can help to reduce your appetite and cravings, but at the cost of food enjoyment.
Perhaps it is best to improve your diet instead.