A recent study, presented to the 2007 Annual Scientific Meeting of the Obesity Society by researchers out of Scotland, revealed that chewing gum after meals can aid in weight reduction. The researchers found that chewing gum after meals for approximately 15 minutes per hour prior to snacking:
Reduced Overall Calorie Intake
- The study results revealed that chewing gum, sweetened or sugar free, reduced snacking on sweets in the study subjects by approximately 39 calories per snack.
- Build on these results by keeping healthy snacks readily available and by prepackaging low calorie, energy enhancing, nutritious snacks. Great "on the go" snacks in lieu of sweet treats can include baby carrots, low fat yogurt, low fat cheese, whole grain crackers or any fruit. Focusing on snacks with a high soluble fiber content will help speed weight loss and ensure between meal satisfaction as well.
Reduced Overall Cravings
- The researchers found that cravings in the study subjects were reduced significantly in the gum chewing group at one, two and three hours after meals.
- To further reduce cravings and build on this finding, add distractions and/or activities during in between meal periods such as outdoor activities, reading or creative projects.
Improved Mood
- Subjects in the study reported improved moods, increased contentment and relaxation with gum chewing between meals.
- Use this improved mood to expand your social network or focus on a personal reward such as a trip to a favorite boutique, a nail salon or day spa.
Reduced Anxiety and Stress
- Gum chewing has recently been theorized to increase both concentration and focus. In this particular study, participants reported both anxiety and stress reduction as well. Could a refocusing mechanism be responsible in the brain? It’s possible, but further, more defined studies are needed.
Studies on gum chewing, appetite suppression and overall calorie reduction with larger subject populations are necessary (these studies included 60 subject populations) however, this study both replicates and enhances the researchers' previous studies and hypotheses. It is important to note that this group's earlier study, (Marion Hetherington, D. Phil., Professor of Biopsychology, Glasgow Caledonian University in Glasgow, Scotland) in May of 2007, demonstrated these effects in a younger subject group that was not trying to lose or reduce hunger, cravings or achieve weight loss. There was also a reduction in cravings for salty snacks in the recent study (reduction of 11 calories of salty snack intake) which was a variable as well; however, the reductions in sweet snack cravings were greater.
It is important to note that, as reported recently in the British Medical Journal, some individuals may experience severe gastric distress from the ingestion of sorbitol (the sweetener in most sugar free gums). Individuals sensitive to sorbitol (especially those with Irritable Bowel Syndrome) should chew sugar containing gum only and avoid all sorbitol containing products (even the minute quantities found in sugar free gum or mints).
With the typical consumer ingesting at least two 100 calorie snacks per day (as a bare minimum), gum chewing between meals could save the individual over 2200 calories per month.
