How many calories do you burn when you chew gum? Tips to lose weight and get a flat tummy by chewing gum  |  Photo Credit: Thinkstock
New Delhi: Turns out, chewing gum can be beneficial for you in many ways. While some people might get irritated by the sound of someone chomping on a piece of gum, the advantages that come on munching on a small stick are surprisingly immense. Research suggests that chewing gum not only freshens breath, it can also help you curb your cravings and make you eat less, aiding in weight loss.
So, if you’ve been trying to shed some extra kilos, chewing a few pieces of gum a day might help you do the job. It is said that many diet plans, including Weight Watchers, and the American Diabetes Association consider sugar-free gum a ‘free food’. But it may be noted that ‘free’ doesn’t mean having unlimited amounts, some artificially sweetened items can actually have a laxative effect if consumed in excess.
How does chewing gum help you lose weight?
You need to be very clear that that chewing a stick or two of gum won’t magically help you melt that stubborn belly fat. Perhaps, it doesn’t help burn many calories or won’t just reverse the calories you just packed away from a large meal. However, starting a gum habit could be a helpful strategy for some people when trying to shed some pounds. Studies have shown that the mindless nibbling can help suppress appetite and cut your calorie intake.
For instance, one study conducted from the University of Rhode Island suggested people who chewed gum ended up eating 68 fewer calories at lunch and did not compensate by eating more later in the day. Chewing gum can also help the study participants resist fattening treats and satisfy their cravings. Moreover, those who chewed gum burned more calories (by about 5%) than those who did not chew, as per WebMD.
The optimal benefits of chewing gum come when you routinely replace something more caloric foods like a candy bar with those sticks of gum. Perhaps, to help you shed those pounds, you may want to substitute gum for a snack-size bag of chips once or twice a week.
While chewing gum may help some people save calories they might have otherwise consumed in a piece of cake or an ice cream cone, some studies suggest that munching on sticks of gum may not help facilitate weight loss. This indicates that the weight loss effects of chewing gum may differ from person to person and may depend on an individual’s eating habit.
How to reduce calories and lose weight by chewing gum
- Choose sugarless gum that typically contains less than 5 calories per piece – whereas, regular gum can range from 10 to 25 calories. Sugarless gum is also found to be beneficial for teeth.
- Don’t go overboard – limit 5 to 6 pieces per day, or chew gum when you have the urge to eat a snack between meals.
- Try to keep a pack of gum in your purse, pocket or briefcase. This may help you resist high-calorie, fattening foods.
Yet, use gum as another tool to aid your weight loss – one that can help you curb cravings and manage hunger, which may shave calories. This means you won’t lose weight or achieve that flat tummy unless you make healthier food choices by focusing more on fresh fruits, vegetables, whole grains, healthy fats, and exercise regularly.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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