“Chewing gum may aid in weight loss by reducing cravings and subsequent calorie intake, increasing energy expenditure and by reducing stress levels,” says Staub. One of chewing gum’s biggest benefits is its ability to help with behavior modification when it comes to mindless eating.
Chewing gum to lose weight may be a viable method for some people to lose some weight, scientific studies have shown. It works in part by controlling appetite. A study published in the scientific journal Appetite concluded [ 1 ]:
Did you know that your nostalgic chewing gum can also help you lose weight? Yes, you read that right. Several studies have shown that chewing gum can help control cravings, stop you from overeating, manage hunger and thus help in shedding those extra kilos.
Chewing gum can help drop excess body weight by unlocking the natural processes of the body. For example, the act of chewing gum increases metabolic rate, uses energy to build enzymes, tricks our brains into thinking we are full, distracts us from eating real food, lowers stress, detoxifies waste buildup, and promotes weight loss.
Not only can it freshen your breath, it can help you overcome cigarette cravings, improve your memory — and even help you lose weight. Contestants on The Biggest Loser use it regularly, and studies have shown that chewing gum can help control cravings, manage hunger, and promote weight loss.
Research further suggests that chewing gum while walking may aid weight loss. It’s believed to do so by increasing your heart rate and walking speed, possibly resulting in increased calorie and fat burning. However, at 0.4–6 additional calories burned per 15 minutes of walking, the benefits remain small.
Chewing gum for weight loss: Here’s the truth Some people believe that chewing gum between meals make them consume fewer calories during the day and thus help lose weight. Some studies say chewing gum may help reduce hunger and cravings, increase feelings of fullness, and make you eat less.
Research further suggests that chewing gum while walking may aid in weight loss. It believes in doing so by increasing your heart rate and walking speed, which will result in fat burning. Sugar-Free Gum Sugar will not help you lose weight. That is why sugar-free gum is usually considered better than gum containing sugar.
Weight Loss Benefits of Chewing Gum. If you cut 50 calories a day or so by chewing gum, then make another small lifestyle change — like switching from 2% to 1% milk or taking the stairs at work — you can easily cut 100 calories a day. And that could add up to losing 10 pounds in a year.
But in another study, chewing gum didn’t seem to influence appetite or food intake. And while gum chewing may reduce the frequency of meals, according to yet another study, people may consume more calories from less-nutritious foods when they do eat.
Contestants on The Biggest Loser use it regularly, and studies have shown that chewing gum can help control cravings, manage hunger, and promote weight loss.
As opposed to what earlier studies have claimed, a study conducted at Ohio State University found that chewing gum does not boost metabolism or lessen food cravings. On the contrary, the gum-chewers reported feeling hungrier than non-chewers in the study.
How much caffeine is in gum?
Moreover, caffeine gums typically contain 25–100 mg of caffeine per piece. Thus, chewing as little as a few pieces per day may cause you to exceed the safe daily caffeine limit of 400 mg, especially if you also consume other caffeine-containing foods or drinks.
Trusted Source. ). It’s also worth keeping in mind that sugar-free gum often contains artificial sweeteners, such as aspartame or sucralose, which are linked to poor gut health, type 2 diabetes, cardiovascular disease, and obesity ( 15. Trusted Source.
In another study, chewing gum after a meal increased diet-induced thermogenesis (DIT), which is the number of calories burned through digestion. However, the number of extra calories burned remained very small, and simply eating the same meal more slowly was even more effective at raising DIT than chewing gum ( 10.
A few small studies suggest that the action of chewing gum may help burn a few additional calories. In one small study, participants who chewed gum before and after breakfast burned around 3–5% more calories in the 3 hours following the meal, compared with those who didn’t chew gum ( 9. Trusted Source. ).
Chewing gum may help you feel slightly less hungry, experience fewer cravings, and feel full for longer. In turn, this can help you eat slightly fewer calories over the day.
Plus, it’s currently unclear whether they result in significant long-term weight loss. In addition, not all studies have found similar results. In fact, some report that gum chewing has little influence on food or calorie intake. Therefore, more research is needed before strong conclusions can be made ( 6.
Nicotine, a compound typically found in cigarettes, is known to reduce appetite, causing people to eat less. In addition, nicotine may slightly raise your metabolism, causing your body to burn a few extra calories per day ( 18#N#Trusted Source#N#).
How to save calories by chewing gum?
Here are some tips for saving calories by chewing gum: Chew gum when you have the urge to eat a snack between meals. Pop a piece in your mouth to signal the end of the meal , or to prevent mindless munching while watching TV or at a party. Keep some in your purse or briefcase to help you resist high-calorie temptations.
Sugar-free gum is best because it is usually less than 5 calories per piece, compared to 10 calories for regular gum. In fact, diet plans like Weight Watchers, Jenny Craig, and the American Diabetes Association consider sugar-free gum a “free food.”.
Chew on this: Chewing gum can be good for you. Not only can it freshen your breath, it can help you overcome cigarette cravings, improve your memory — and even help you lose weight. Contestants on The Biggest Loser use it regularly, and studies have shown that chewing gum can help control cravings, manage hunger, and promote weight loss.
Keep your mouth busy with a piece of gum while you cook to prevent nibbling. Don’t Overdo It. Although chewing gum can help you cut calories and avoid fattening snacks, it’s important not to go overboard. Most sugar-free chewing gums contain a low-calorie sweetener called sorbitol.
How many calories are in sugarless gum?
(Sugarless gum typically contains less than 5 calories per piece; regular gum can range from 10 to 25 calories).
Red pepper flakes contain capsaicin, which can help suppress your appetite. Snacking on bananas, pineapple, and oranges before bed may help you sleep better. Swapping vegetables for chips will save fat and calories. A cup of brewed black coffee has only five calories, while a nonfat cappuccino has 60.
For others, especially those who crave snacks in between meals and graze a lot during the day, gum chewing could keep your mouth busy while providing few calories in between meals, Gans explained.
Still, for certain individuals, popping a piece of gum could be a helpful strategy when it comes to shedding pounds, especially if doing so helps you steer clear of midday snacking, nighttime nibbling or caving in on dessert. “I think for some people, it could be a useful tool. ….
But in another study, chewing gum didn’t seem to influence appetite or food intake. And while gum chewing may reduce the frequency of meals, according to yet another study, people may consume more calories from less-nutritious foods when they do eat.
What is the best gum flavor?
Share via e-mail. You probably have your favorite flavor when it comes to your gum of choice —you may go classic peppermint, spearmint, cinnamon, or bubble gum. The flavors are endless, but the pleasure of chewing gum doesn’t just stop at which flavor you pick up.
But if they bloat you, go with a gum that has the least amount of added sugar. “Sugar-free gum is a good option if you can tolerate sugar alcohols. There are natural gums on the market that have minimal added sugar as well,” says Staub.
It can be used to distract someone from mindlessly eating outside of scheduled eating times and can potentially decrease cravings for sweets,” says Staub. “For people who tend to eat when they are stressed, chewing a piece of gum could offer a good (calorie-free) solution,” she adds.
First, the positives: evidence that chewing gum supports weight loss. “Chewing gum may aid in weight loss by reducing cravings and subsequent calorie intake, increasing energy expenditure and by reducing stress levels ,” says Staub. One of chewing gum’s biggest benefits is its ability to help with behavior modification when it comes …
“Chewing gum may be a useful tool for someone who constantly feels the need to snack or who frequently engages in emotional eating.
If your sugar-free gum contains sugar alcohols as a sweetener, it could also leave your stomach upset. “Furthermore, sugar-free gum contains sugar alcohols, which can ferment in the GI tract and cause gas, bloating and alteration in bowel movements,” says Staub.
And gum can also mess with your gut. “For those who have digestive complaints such as bloating or gas, chewing gum might not be the best option. Chewing frequently introduces more air into your GI tract,” says Staub.
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