Overview
The Mint Industry Research Council estimates that half of all Americans chew gum, and that the average gum-chewer goes through 1.5 pounds of gum per year. For those trying to lose weight, a stick of gum comes in handy to avoid snacking. Dieters who chew gum are on the right track: In two different studies, one by the University of Rhode Island and one by the Wrigley Institute, researchers found that gum chewing can help individuals lose weight.
Step 1
Keep gum handy. You have to have gum with you in order to use it to prevent cravings. Keep a pack nearby so it’s convenient to grab a piece.
Step 2
Chew it randomly. In order to ward off hunger, pop in a piece of gum every few hours. Gil Leveille, executive director of the Wrigley Science Institute, notes that just the act of chewing can curb your appetite. This may be because when you chew, the nerves and muscles in your jaw send a signal to your brain to indicate you’re eating.
Step 3
Try gum when you feel hungry between meals. The flavor of gum combined with the chewing can at least postpone the desire to eat, and possibly hold you over until your next meal.
Step 4
Chew a stick before lunch. According to a research study conducted by Kathleen Melanson, Associate Professor of Nutrition and Food Sciences at the University of Rhode Island, chewing gum before lunch reduces calorie intake not only at lunch, but also overall. The 35 participants in the study consumed 67 calories less after chewing gum for an hour prior to eating lunch, and didn’t make up for the calorie deficit by eating more throughout the day.
Step 5
Replace a snack with a stick of gum. Gum has significantly less calories that most snacks, and less calories lead to weight loss.
Tips and Warnings
- Remember that gum contains calories, roughly 10 per stick. Eating piece after piece can bump up your calorie intake, so factor your gum’s calories into your diet.
Chewing gum for one hour burns 11 calories, or one more calorie than a stick contains. Chew your pieces of gum longer, and you burn more calories. - Chewing too much sugar-free gum with sorbitol (an artificial sweetener) can cause diarrhea. According to the Los Angeles Times, intake of 20 grams or more of sorbitol per day–16 sticks or more of sugar-free gum– is likely to cause diarrhea in about half of all healthy people.
About this Author
Katie Duzan is an accomplished writer who lives in Cary, N.C. She has been a writer since 2006. She has published a variety of articles on websites such as eHow, LIVESTRONG and Overstock.com. Duzan holds a Bachelor of Science in business administration and computer information systems from the University of Arkansas.
