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Want to eat less, feel fuller, burn more calories, and save time throughout your day with little to no additional effort? The answer... chew slower.
It might not seem significant, but there’s real science behind why intentionally slowing down your eating can have a big impact.
Most people chew each bite just 5-10 times before swallowing. Interestingly, this rushed approach to eating may be sabotaging your health goals and leaving you still feeling hungry throughout the day.
What the Research Shows
Studies have revealed that mindful chewing can:
Why Does This Work?
Your brain needs about 20 minutes to register fullness signals from your stomach. When you eat quickly, you bypass this natural satiety mechanism. Thorough chewing also releases more flavor compounds that trigger hormone responses (like suppressing ghrelin - your hunger hormone) and increases saliva production for better nutrient breakdown.
The 10-20 Rule:
Next time you sit down for a meal, remember to slow down. Many people are unaware that pacing themselves can make such a difference. Put down the phone, take your time, and enjoy your food. It’s that simple… and ironically, although you’re taking more time to eat, you’re actually saving time later in the day from needing to snack because you’ll already be properly satisfied.
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