The key is that controlling your appetite isn’t hard—all it takes is mastering one simple trick: increasing the number of chews.

More Chewing, Less Appetite? That Can’t Be True!

We’ve all heard that we should chew our food slowly, but did you know that increasing the number of chews can significantly suppress your appetite? The science behind this lies in a hormone called GLP-1: each additional chew helps stimulate its release, and GLP-1’s job is to reduce appetite and make you feel full.

In a study by Peking Union Medical College, 12 healthy men fasted for 12 hours and then participated in a chewing gum test. The results showed that after chewing gum continuously for 30 minutes, they clearly experienced a “feeling of fullness.” This phenomenon is driven by GLP-1, which lowers our cravings for food.

How to Easily Increase Chewing? Gum Is Just the Start!

Chewing gum is undoubtedly a quick way to boost chewing frequency, but does that mean it’s your only option for curbing appetite? Of course not! In fact, many chewy foods can serve the same purpose—and they’re not as one-dimensional as gum.

Here are some appetite-controlling foods to try:

Beef Jerky—Chewy and Craving-Busting

Beef jerky is a classic chewy food. Its toughness means you have to keep chewing after each bite, extending your chewing time. A small piece of beef jerky might require around 50 chews! Plus, its high protein content not only satisfies cravings but also keeps you full longer.
Whole Grain Bars—Hard and Hunger-Fighting

You might think of whole grain bars as just a simple snack, but they’re actually great for controlling appetite. Their high fiber and firm texture make them super chewy—sometimes one bar is enough to hold off hunger.

Why Does More Chewing Work? A Dual Effect of Hormones and Psychology

When we increase the number of chews per bite, it not only boosts GLP-1 secretion but also signals fullness to the brain. The brain interprets this as “I’ve eaten a lot,” reducing your desire for more food.

Beyond chewing more, here are some daily tips to help control your appetite:

Drink Water Before Meals: A glass of water can fill your stomach and reduce hunger.
Get Enough Sleep: Lack of sleep increases “hunger hormone” production, making you eat more.
Eat Slowly: Take your time to give your brain a chance to register fullness.
Choose High-Fiber Foods: Foods like whole grains and vegetables prolong fullness.

Summary: Controlling your appetite doesn’t have to be hard—increasing chewing frequency is a simple and effective method. By using chewy foods, gum, or other tricks to chew more, you can suppress your appetite and better manage your weight in daily life.

Give these small tips a try to curb overeating and make steady progress on your spring weight-loss journey!

Interactive Topic: Have you tried any of these appetite-control tricks? Do you have any especially effective methods to share? Feel free to leave a comment—let’s discuss and get smarter about eating and drinking healthily together!

One Trick to Curb Appetite and Stop Overeating!