{"id":227056,"date":"2020-05-28T11:01:00","date_gmt":"2020-05-28T09:01:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227056"},"modified":"2023-08-10T20:00:13","modified_gmt":"2023-08-10T18:00:13","slug":"6-scientifically-proven-ways-to-lose-weight-successfully-2","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/","title":{"rendered":"6 scientifically proven ways to lose weight successfully II."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#6_scientifically_proven_ways_to_lose_weight_successfully_II\" title=\"6 scientifically proven ways to lose weight successfully II.\">6 scientifically proven ways to lose weight successfully II.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#Fiber\" title=\"Fiber\">Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#Non-exercise_activity_thermogenesis\" title=\"Non-exercise activity thermogenesis\">Non-exercise activity thermogenesis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#Capsaicin_%E2%80%93_a_component_of_chili_peppers\" title=\"Capsaicin &#8211; a component of chili peppers\">Capsaicin &#8211; a component of chili peppers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#Soup\" title=\"Soup\">Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#Cell_phone_and_weight_loss\" title=\"Cell phone and weight loss\">Cell phone and weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/6-scientifically-proven-ways-to-lose-weight-successfully-2\/#Chewing_gum\" title=\"Chewing gum\">Chewing gum<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A sedentary lifestyle combined with a caloric meal is one of the common reasons for <strong>weight gain<\/strong>. Maybe that&#8217;s why new and new &#8220;improvers&#8221; are constantly appearing on our journey to the dream shape. However, not all tips are <strong>effective<\/strong> or even <strong>beneficial to health<\/strong>, so it is best to trust especially those who have been noticed by the <strong>scientists<\/strong> and <strong>subjected to their analysis<\/strong>. Learn the importance of <strong>chilli, fiber, thermogenesis activity without exercise or chewing gum<\/strong> on your journey to the shape you desire.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_scientifically_proven_ways_to_lose_weight_successfully_II\"><\/span>6 scientifically proven ways to lose weight successfully II.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fiber\"><\/span>Fiber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For many people, the challenge of increased fiber intake may sound like annoying clich\u00e9s. The benefits of consuming fiber are no longer a secret, as fiber is well known, especially as a <strong>&#8220;food&#8221; for bacteria<\/strong> in the human microflora. However, we were interested in whether fiber is also beneficial for <strong>weight reduction<\/strong>, and whether scientists have also checked this possibility.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fiber is generally recommended for a<strong> healthy lifestyle and weight loss<\/strong>. There are studies about the importance of fiber in <strong>regulating body weight and increasing satiety<\/strong>. Although it does not seem like this, fiber is one of the <strong>carbohydrates<\/strong>, but after consuming fiber, your<strong> blood sugar level will not rise.<\/strong> This is due to the fact that fiber is not <strong>easily digestible<\/strong> for humans. You can find it in <strong>cereals, legumes<\/strong> or<strong> fruits and vegetables<\/strong>. In fact,<strong> every vegetable and fruit contains fiber<\/strong>, especially in the <strong>skin<\/strong>, <strong>membranes and seeds<\/strong>. If you eat fruits, cereals and cereal foods, you will not avoid fiber, and that is good because it supports your health. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_znam_vl_kniny_pri_chudnut_.jpg\" alt=\"6 scientifically proven ways to lose weight successfully II.\" width=\"843\" height=\"567\" title=\"6 scientifically proven ways to lose weight successfully II.\"\/><\/figure><\/div>\n\n\n\n<p>According to the<strong>&nbsp;study in 2005<\/strong>, adult Americans <strong>eat less than half<\/strong>&nbsp;of the recommended amount of fiber. Moreover, they add that its presence in the diet is also low in people who follow various <strong>low-carb diets<\/strong>, such as the <strong>Atins or South Beach diet.<\/strong>&nbsp;We only need to mention that the South Beach diet is not completely low-carbohydrate, although its principle is <strong>low carbohydrate content and a high proportion of healthy fats and proteins<\/strong>. There is also a &#8220;ketogenic&#8221; version of the South Beach diet, which aims to use energy from fats. <strong>The presence of fiber<\/strong> in a weight loss diet should be considered <strong>a tool for success<\/strong>, according to scientists. Increased fiber intake is also important for <strong>stopping obesity<\/strong> in people in developed countries.<span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Researchers at the University of Massachusetts Medical School compared the effectiveness of diets in <strong>240 participants with the metabolic syndrome<\/strong>. It was a comparison of 2 diets &#8211; the diet of the<strong> American Heart Association (AHA)<\/strong>, which is used for the purpose of preventing <strong>heart disease<\/strong>. The second was much simpler, the requirement was to consume <strong>30 or more grams of fiber per day<\/strong>. <strong>The average fiber intake<\/strong> in both groups was<strong> 19 g.<\/strong> Participants in both groups<strong> lost weight, blood pressure, and improved insulin sensitivity<\/strong>, but also <strong>maintained<\/strong> <strong>weight loss for 12 months<\/strong>. There was a difference in the measurement of weight loss, the group with the<strong> AHA diet<\/strong> lost approximately <strong>26,76 kg<\/strong>, while the<strong> group with fiber<\/strong> only <strong>20,8 kg<\/strong>. The results show the success of the AHA diet, but at the same time it shows that even only <strong>increasing fiber consumption<\/strong> helps to improve your health. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you want to know more about fiber and its benefits? Read our article &#8211; <a title=\"Fiber in food - how much to consume and what benefits it offers?\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Fiber in food &#8211; How much to eat and what benefits does it offer?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"50206,36388,36412,36625,32899,46168,44728,29956\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Non-exercise_activity_thermogenesis\"><\/span>Non-exercise activity thermogenesis<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>According to its name, non-exercise may be an unknown concept, but this activity is probably performed by almost everyone, even on a daily basis. It comes from a translation of the English abbreviation <strong>NEAT (Non-exercise activity thermogenesis)<\/strong> and represents <strong>the daily number of calories<\/strong> you burn<strong> by activities other than sports<\/strong>,<strong> food consumption and sleep<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The NEAT category of activities includes, for example,<strong> cooking, shopping, walking or walking the dog.<\/strong> For some of us, the scale of these activities may be negligible, but these activities can also have an important effect on metabolic rate and caloric expenditure.<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<p>For example, are you tired of vacuuming or walking your dog? We will try to motivate you with a table listing calories that a 68 kg person can burn in 1 hour. <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Activity<\/center><\/th><th><center>Number of calories burned in 1 hour<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Sitting and watching TV<\/center><\/td><td><center>80<\/center><\/td><\/tr><tr><td><center>Vacuuming<\/center><\/td><td><center>238<\/center><\/td><\/tr><tr><td><center>Walking a dog<\/center><\/td><td><center>238<\/center><\/td><\/tr><tr><td><center>Playing with children<\/center><\/td><td><center>272<\/center><\/td><\/tr><tr><td><center>Raking leaves<\/center><\/td><td><center>296<\/center><\/td><\/tr><tr><td><center>Painting a house<\/center><\/td><td><center>306<\/center><\/td><\/tr><tr><td><center>Snow throwing<\/center><\/td><td><center>408<\/center><\/td><\/tr><tr><td><center>Lawn mowing<\/center><\/td><td><center>410<\/center><\/td><\/tr><tr><td><center>Chopping wood<\/center><\/td><td><center>428<\/center><\/td><\/tr><tr><td><center>Riding a bike to work<\/center><\/td><td><center>440<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>A sedentary lifestyle<\/strong> combined with passivity can lead to<strong> health problems<\/strong>. Even a little physical activity can help, even <strong>nervous body movements (fidgeting)<\/strong>. This is probably the best translation of the activity we all do at times, the typical nervous movements of the hands and feet while sitting. The results of a <strong>study from 2016<\/strong> are associated with restless movements. The research was conducted for<strong> 12 years<\/strong> on more than <strong>12 000 women<\/strong>, and according to the results, restless movements can <strong>reduce the risk of death<\/strong> associated with an excessive sedentary lifestyle. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is certainly not to say that nervously tapping your finger on the table at work has a major impact on your daily energy expenditure. You can support calorie burning, for example, by walking up the stairs instead of the elevator on the way home. Try to think about it as you approach the escalator in the mall and notice the stairs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Capsaicin_%E2%80%93_a_component_of_chili_peppers\"><\/span>Capsaicin &#8211; a component of chili peppers<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you like <strong>chili peppers, habanero, hot peppers<\/strong> or other<strong> &#8220;fiery&#8221; varieties of peppers?<\/strong> In addition, you support your <strong>metabolism<\/strong> by consuming spicy food. This is due to an ingredient called <strong>capsaicin<\/strong>, which<strong> improves metabolic activity<\/strong> and slightly <strong>reduces appetite<\/strong>.<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Capsaicin<\/strong> is a component of chili peppers and was first isolated in <strong>1878<\/strong>. After a short time, capsaicin has been found to <strong>stimulate nerve endings<\/strong> on the skin, increase <strong>gastric acid<\/strong> secretion and cause <strong>burning<\/strong> on the human mucosa. Over time, capsaicin-like substances have also been isolated and they have been given the resulting name &#8211; <strong>capsaicinoids<\/strong>. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kapsaic_n_a_jeho_vplyv_na_chudnutie.jpg\" alt=\"Capsaicin - a component of chili peppers\" width=\"843\" height=\"567\" title=\"Capsaicin - a component of chili peppers\"\/><\/figure><\/div>\n\n\n\n<p>Capsaicin has several benefits for the human body, one of them is its anti-obesity effect. This potential effect of capsaicin on the human body is evidenced by 4 potential mechanisms <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>It reduces adipogenesis <\/strong>and suppresses <strong>the accumulation of fat in the body<\/strong><\/li><li><strong>Affects the hypothalamus in the brain<\/strong> &#8211; increases satiety, reduces appetite and sensitivity to leptin<\/li><li><strong>Increases the activity of brown adipose tissue<\/strong><\/li><li>It changes its function<strong> in the gastrointestinal tract and intestinal microbiome<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Simply put,<strong> it reduces fat accumulation, increases satiety and thermogenesis<\/strong>, but also regulates <strong>intestinal hormones and the microbiome.<\/strong> There are several studies that point to the weight reduction effects of capsaicin. The results of research from 2012 declare <strong>increased energy expenditure<\/strong> associated with the consumption of capsaicinoids. The amount found represents<strong> an increase of 50 calories per day<\/strong>. Does it seem a small amount to you? It is not a demanding physical activity or a significant change in the diet. According to scientists, this increase may bring <strong>clinical significance in 1 to 2 years<\/strong>. According to a 2014 study, <strong>2 mg of capsaicinoids<\/strong> before a meal can<strong> reduce energy intake<\/strong> during consumption <strong>by 74 calories<\/strong>. If you already regularly improve your food with spicy peppers, you are unknowingly supporting the further healthy functioning of the body. Each of us usually spices to taste, and it is right, as high doses can be a risk. Capsaicin in high doses can have a negative effect on the body, for example, increase the<strong> risk of stomach cancer<\/strong>.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Soup\"><\/span>Soup<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>What do you imagine first when imagining a healthy lunch? You may think of a <strong>salad with chicken<\/strong> or something similar. If you also cut the soup out on the journey to a better shape, you would unknowingly lose its benefits.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By consuming soup, you can <strong>reduce your calorie intake by up to 20%<\/strong>. This is evidenced by the results of a <strong>study from 2007<\/strong>, which examined the effect of <strong>low-calorie soups on satiety<\/strong> and food intake. The soups in the research consisted <strong>of chicken broth, potatoes, broccoli, carrots, cauliflower and butter.<\/strong> During the study, it was also verified whether the saturation of the food was also affected by the <strong>form of the soup<\/strong>, such as soup in the form of puree or a separate broth from the vegetables. However, this &#8220;hypothesis&#8221; <strong>has not been confirmed<\/strong> and <strong>low-calorie soups<\/strong> will satiate you <strong>regardless of its form<\/strong>, according to the results. Did we convince you to change the view on the soup before the main course of lunch? Be sure to try it to see if you also feel a longer satiety, which will reduce your food intake. However, you have to be careful about one important thing, try to look for <strong>&#8220;non-cream&#8221; broth-based soups<\/strong> with a content of 100 &#8211; 150 calories per serving. We believe that we inspired you and gave you a tip for tomorrow&#8217;s lunch. Bon appetite! <span style=\"color: #ff6600;\">[13] [14]&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/polievka_a_redukcia_hmotnosti.jpg\" alt=\"Soup\" width=\"843\" height=\"567\" title=\"Soup\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cell_phone_and_weight_loss\"><\/span>Cell phone and weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you think that weight loss mainly affects a person&#8217;s diet and exercise? Other factors and activities, such as a <strong>cell phone<\/strong>, can also indirectly contribute to weight gain. Don&#8217;t worry, you don&#8217;t gain weight directly by &#8220;scrolling&#8221; your social networks. The researchers found that people who look at the phone while eating food <strong>increase their calorie intake<\/strong> by up to 15%. Are you one of those people who likes to read something on their mobile phone or watch a video while having lunch? If you want to keep your shape, try to set the cell phone aside and try it without it. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Checking the instagram at lunch is not the only negative impact of your cell phone. In <strong>2019<\/strong>, research was conducted on <strong>university students in Colombia<\/strong>. Students with a tendency to use a <strong>mobile phone for 5 or more hours<\/strong> a day had <strong>a 43% higher risk of obesity<\/strong>. In addition, they were found to be more likely to have unhealthy habits, such as<strong> the absence of sports<\/strong> or <strong>the consumption of fast food and sugary drinks<\/strong>. A mobile phone is a <strong>versatile helper and source of entertainment,<\/strong> but its <strong>excessive use<\/strong> associated with other activities has the<strong> exact opposite effect.<\/strong> Try to eliminate it, for example, during <strong>normal walking <\/strong>or in a gym on a <strong>treadmill<\/strong>. Are you used to check your emails or social networks on the way to work at the same time? The attention paid to the mobile phone <strong>slows down the pace of walking<\/strong>, which of course also affects the <strong>calories burned<\/strong> while walking, and we are not talking even about <strong>inattention when crossing the road<\/strong>. The same is true in a treadmill gym, cardio can be boring for someone, but <strong>distractions on the phone can affect the effectiveness of training<\/strong>. We do not mean that the phone should remain in the locker during training, but instead of <strong>writing to a friend,<\/strong> try to <strong>focus<\/strong> mainly<strong> on movement<\/strong> during training and use the phone, for example, <strong>to listen to music<\/strong>. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/mobiln_telef_n_a_chudnutie.jpg\" alt=\"Cell phone and weight loss\" width=\"843\" height=\"567\" title=\"Cell phone and weight loss\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chewing_gum\"><\/span>Chewing gum<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chewing gum is usually <strong>one of the most important parts of many people&#8217;s handbags and pockets of trousers<\/strong> or coats. The process of chewing gum is similar to consuming food, except that we do not swallow the chewing gum in the end. Chewing gum is a popular<strong> breath freshener,<\/strong> but can it also help with weight loss? Some scientific studies point to the benefit of chewing gum in <strong>reducing the feeling of hunger between courses<\/strong> during the day or the need to reach for <strong>sweet or salty snacks<\/strong>. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You have surely heard the recommendation not to chew gum, because you will be <strong>rather hungry from it<\/strong>. This general belief is linked to the process that is triggered when chewing gum. During chewing, <strong>the production of stomach acids is stimulated<\/strong>. When you swallow <strong>your saliva<\/strong>, your stomach thinks that food is coming down and you are <strong>becoming hungry<\/strong>. It all makes sense, but the question is &#8211; <em>Do you feel more hungry when chewing gum? <\/em>Or else<em> &#8211; Have the researchers verified this process? <\/em><span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_uva_ky_a_chudnutie.jpg\" alt=\"Chewing gum\" width=\"843\" height=\"567\" title=\"Chewing gum\"\/><\/figure><\/div>\n\n\n\n<p>The<strong> hormone ghrelin<\/strong> is behind the feeling of hunger and<strong> its increase in the bloodstream&nbsp;<\/strong>&nbsp;causes <strong>the feeling of hunger<\/strong> in the stomach. But what happens when you start chewing gum instead of eating? Several studies have looked at the <strong>effect of chewing gum on hunger and human appetite<\/strong>. While <strong>the 2013 research<\/strong> argues that <strong>chewing does not have a significant effect on appetite<\/strong>, the 2009 study has different conclusions. &nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research from 2013 states that <strong>chewing gum does not affect appetite or the secretion of intestinal peptide<\/strong>. They also claim that it may have a small, <strong>different effect on acute energy intake<\/strong> and lead to a more significant&nbsp;<strong>postprandial drop in blood glucose and insulin levels<\/strong>. Finally, they declare that<strong> it is still unclear<\/strong> whether chewing gum <strong>is an effective dietary replacement<\/strong> for weight maintenance purposes. However, researchers came up with other results in 2009, measuring the effect of chewing gum on <strong>appetite, hunger and energy levels in 115 participants<\/strong>. According to the study, significantly<strong> reduced feelings of hunger and sweet taste<\/strong> were reported after chewing gum. Whatever the results of the research are, it is necessary to add the last sentence from the article from 2009. The research was carried out with the support of a grant from the Wrigley Science Institute. <span style=\"color: #ff6600;\">[17] [18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are also positive examples of study results, although they are not explicitly miraculous effects. Research <strong>at the University of Rhode Island<\/strong> showed a decrease in calories consumed by <strong>68 calories<\/strong> during lunch in group with people who chewed chewing gum. In addition, the &#8220;missing&#8221; calories <strong>did not compensate<\/strong> for later parts of the day. At <strong>Louisiana State University<\/strong>, they found that chewing gum was useful in<strong> controlling appetite<\/strong>, reducing participants&#8217; <strong>daily calorie intake by 40 calories<\/strong> and cravings. You might say that comparing 68 or 40 calories to your daily calorie intake is a drop in the ocean. But even a small change is a change, moreover, in the case of chewing gum, it is also tasty and fresh. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There are a huge number of tips and tricks to support your journey to your dream weight and shape. Some have a major effect, others can be considered supportive, but <strong>even a slower path is better than none.<\/strong> We believe that you have learned <strong>new ways to reduce weight<\/strong> with our article. Do you want your friends to read about the <strong>effects of soup, capsaicin or fiber<\/strong>? Feel free to <strong>support the article by sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fiber, chewing gum, soup or chili peppers also have an effect on weight loss and weight reduction. Learn about these and other tips that can be helpful in losing weight.<\/p>\n","protected":false},"author":25,"featured_media":98729,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6473,7583,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227056","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-diet","9":"tag-fibre","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 scientifically proven ways to lose weight successfully II. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fiber, chewing gum, soup or chili peppers also have an effect on weight loss and weight reduction. 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