Chew your calories

Calories are a good thing. (Yes, you read that right.) Diet culture promotes cutting calories, but your body needs the energy from calories to function correctly. That being said, some calories are better than others. In today’s blog post, we’re talking about how chewing your calories can help you feel more satiated while consuming fewer calories. 

The benefits of chewing your calories

Did you know that slow eaters burn more calories than fast eaters? Researchers invited two groups of participants to eat a 300-calorie block of food, asking one group to swallow as rapidly as possible and the other to chew as much as possible— until no lumps remained. The slower group burned 10 calories more than the fast group

Not all foods are created equally, though. When planning meals, choose foods high in protein, fiber, and volume (with lots of water or air) with a low calorie-to-weight ratio. Some foods that match these criteria are: 

  • Eggs
  • Greek yogurt
  • Vegetables 
  • Legumes
  • Quinoa
  • Nuts
  • Popcorn
  • Oatmeal

Regardless of your eating, be mindful of how full you feel and slow your consumption by thoroughly chewing every bite.

Skip the liquid calories

Chewing burns calories, and slowly eating gives your brain more time to register that your stomach is full. So, what does that mean for your favorite drinks? If water is your beverage of choice, you’re in luck. Drinking 16.9 ounces of water can help you burn 20 calories. You know that sipping sugary sodas and alcoholic drinks can be less than kind on your waistline, but have you considered the hidden calories in “healthy” drinks? For example, some drinks at Smoothie King contain over 1,500 calories— almost a full day’s worth of calories. Even your quick trips to Starbucks can add up. A healthy-sounding iced hazelnut oat milk shaken espresso has 150 calories. You could have 21 almonds, 4.5 cups of popcorn, or 3/4 cup of edamame instead. 

It’s easy to sip your calories without even realizing (or feeling full). We’re not saying you need to swear off your favorite soda or banish beer from your life, but if you’re trying to lose weight, liquids with empty calories are a great place to start. 

There are a couple of liquid exceptions: protein shakes and soup. Protein shakes that are low in sugar can help you feel satiated. One study found that soup enables you to feel full longer by offering rapid accessibility of nutrients with delayed stomach-emptying.

How to use your calories

To maintain your current weight, the calories you eat and drink must equal those you expend. To lose weight, spend your energy with Enhancewell Fitness. Our private sessions and 2-on-1 sessions offer the encouragement you need and the guidance of expert trainers to accompany you on your journey.

When you combine chewable calories that fill you up with an Enhancewell Fitness workout program, you’ll see the benefits of the energy-promoting calories in action! 

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