Want to eat less, feel fuller, burn more calories, and save time throughout your day with little to no additional effort?

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:

• Reduce food intake by 9.5–14.8% without feeling deprived
• Increase feelings of fullness that last up to 3 hours longer
• Boost calorie burning through increased diet-induced thermogenesis (your body’s process of burning calories to digest food)
• Improve nutrient absorption and reduce digestive discomfort
• Decrease snacking = fewer calories throughout the day (because you stay satisfied longer)

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:

• Aim for 10-20 chews per bite
• Put your utensils down between bites
• Intentionally take your time to eat and slow down
• Eliminate distractions like phones or TV while eating (which can cause faster eating)
• Avoid eating while driving

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.

Want to Learn More? Check Out:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6357517/
• https://www.jandonline.org/article/S2212-2672(13)01375-0/abstract
• https://pmc.ncbi.nlm.nih.gov/articles/PMC8660770/

More Info: At WellPro, we’re building a native AI platform purpose-built to scale the next era of care: personalized, preventative, and data-driven. Our thesis is simple but bold; the future of care delivery will be patient-centered, proactive, longitudinal, and closed-loop. That demands infrastructure that can ingest multi-modal health data, generate insight, drive action, and continuously optimize based on outcomes.

We believe Agentic AI is central to making this vision real. Not just chat interfaces or “co-pilots,” but deeply embedded, goal-driven AI agents that operate within the clinical system itself, helping surface insights at the point of care, automate routine tasks, and ensure closed-loop follow-through on interventions. This isn’t an AI layer on top of legacy systems. It’s a new foundation.

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