Non-Food Ways To Lose Weight and Feel Great: Chew More

I hope you are staying cool while enjoying some summer fun! After all, none of these tips – which I hope you are finding useful – can do for your mind, body and soul what happiness can. Through this series on non-food ways to increase weight loss and feel great, I hope you are beginning to see that how you live your life everyday affects digestion in ways that impact how you look, and more importantly, how you feel.

We have discussed sleeping (If you missed it, read it here!), moving (That one is here!) and breathing (Here is that one!).

Today I'll share the fourth thing you can do more of that may assist with weight loss, but is not about any specific food selection. That is to....

#4: CHEW MORE

The average person chews their food approximately 3-5 times per bite, based on the casual research I've conducted during chewing 'contests' I do with my clients. (Yes, we do have fun while uncovering your habits and attitudes related to eating!) What may be surprising is that the science says you should be chewing each bite 25-30 times before swallowing.

Chewing More = Digesting Better

As a bit of background, digestion begins as soon as you see and smell your food. The aroma and anticipation of eating gets your digestive wheels in motion, and saliva begins to flow in the mouth. This provides the liquid necessary to prepare each bite for our body to use. (If you read post #3 in this series, Breathe More, you know that taking 3-10 deep breaths at this point before eating slows everything down, and creates the ideal environment for optimal digestion.)  

By chewing thoroughly, your teeth adequately grind and pulverize the food in your mouth. When that food mixes with your saliva, it is now in a liquified, easily digestible form. It is able to easily slide down our esophagus to the stomach, where it gets broken down further by enzymes. From the stomach, it travels to the small intestines, where it gets absorbed and distributed throughout the body where needed. It's important to note here is that the better the food is chewed and liquified when it enters the stomach, the better it can be broken down, absorbed and properly used by the rest of the body when it enters the small intestines.

How Much Is Enough?

To best prepare your food for the digestive process, it should be chewed thoroughly. Here are some ways to tell that you've done a good job:

• You've chewed each bite 25-30 times.
• The food has completely changed from a solid to a liquid texture.
• The food should actually taste sweeter as you chew, because the starches are broken down from the combination of the chewing and the enzymes in your saliva.
• Bonus: Chewing actually provides a strengthening workout to your teeth and jaws!

What Happens When You Don't Chew Your Food Well Enough?

• Choking can occur if the pieces are too big to travel down the esophagus.
• Large pieces of food (those not well chewed) can actually get trapped in your intestines because they are too big to be absorbed and distributed throughout the body. They literally get stuck there, where they rot and ferment, leading to digestive upset such as stomach pain, gas, and bloating.
• Your body will not be able to absorb all the vitamins and nutrients from the food you've eaten. You are shortchanging your body of all the nutrients available from your meal. It could also lead to hunger and cravings later on. Your body always lets you know when it has not been adequately nourished!
• When you are hungry, your brain is actually looking for a meal experience. Eating fast without chewing thoroughly diminishes that experience for the brain. Again, this can lead to unsatisfied hunger. 
• You'll think you need to eat more to feel full. It takes 20 minutes for your brain to get the signal from your body that it's had enough. When you chew thoroughly and completely, it slows down the pace of your eating and gives your brain the time it needs to send out the signal that you're full. 

Let's look at how chewing more at every meal benefits weight loss and well-being:

• You'll digest your food better. Full metabolic capacity is utilized when your food is ground up and liquified completely.
• You'll improve your metabolism. Chewing well slows down your eating pace, and ensures that your body is in the relaxed state that revs up your digestive power!
• You'll eat less, naturally! As I mentioned, it takes 20 minutes for the brain to get the signal that the body has eaten enough. By chewing better, you will eat less in that 20 minute time period.
• You'll be better nourished. Your body will have maximum access to the vitamins and nutrients in the food you've eaten.
• You'll be happier. Chewing more allows you to feel more satisfaction from the food you are eating. You fully experience and taste your food in a way that your brain registers as pleasure.

A satiated, happy body is one that feels both nourished and satisfied from the food you feed it. So chew thoroughly to give your body the nutrition it needs, and to help maximize the body's digestive power so that you are truly fueling your life.

If you want to learn more about food and non-food ways to create healthy habits, and how you can feel great in your body (without losing your mind), send me an email, or call me at (201) 803-3257.

I'm also offering a free Discovery Call to discuss your health needs and how I can help you. Click here to schedule your free half-hour phone session with no obligation.

Let's talk!​

In Good Health,