Basic weight loss tips: chew slowly and thoroughly

There is a recent trend about dieting, which is that we should not only focus on calories. As mentioned in the articles "6 Magical Ways to Lose Weight by Just Changing the Way You Eat" and "You Can Get Slimmer by Changing the Order in Which You Eat!", we should pay attention to the way or order in which we eat. What I hope everyone will realize and make corrections to is the importance of "chewing food slowly". This time I want to introduce to you why eating slowly is one of the key points of dieting, and teach you some tips for eating slowly.

Eating slowly is the reason for losing weight

According to research published by Rhodes University in Ireland, people who eat faster weigh more than those who eat slower - a figure that is as high as eight kilograms. And it's not just weight, but also the BMI value that represents the degree of obesity is displayed in this way. It actually takes time to transmit the message that you are full to your brain. Therefore, if you take your time to consume food slowly, you can avoid transmitting the signal that you are full to your brain before you eat too much. This is why you will not gain weight.

In addition, other studies have shown that people who eat faster will consume about 646 calories in nine minutes, while people who eat slowly, taking 15 to 20 bites per bite, will consume about 579 calories every 29 minutes. It is understandable that the calorie count has decreased slightly, so the theory that "chewing slowly and thoroughly" is effective is correct. By the way, if you simply look at the eating speed, the fastest speed is to eat 87 grams in 1 minute, the average speed is 70 grams in 1 minute, and the slowest speed is 56 grams in 1 minute.

The secret to eating slowly

(1) Don’t eat at the same speed as boys

According to the same study, men eat significantly faster than women. When eating with men, be careful not to eat them all at once!

(2) Take more bites

Chewing is an important matter anyway. Every time you put it in your mouth, you have to bite it at least 15 times!

(3) Use a knife and fork

Compared to eating with your hands, using a knife and fork will take time and make the process slower.

(4) It is better to eat whole grains rather than refined foods

Whole grains require more chewing than refined grains, so the chewing time will be increased.

(5) Atmosphere is the key

Dim lighting or relaxing music can create a relaxing atmosphere and slow down the eating process. Conversely, people tend to eat faster under bright lighting and in a noisy atmosphere. Although it is a bit hard to bite 15 times, it is a good habit worth developing. At the same time, you can also exercise your jaw muscles and work towards a smaller face!

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