Medically reviewed Ashwathy V. Pillai, Postgraduate Studies in Nutrition and Applied Nutrition
Your weight is an indication of your health condition. If you are overweight or obese, you are vulnerable to potential health risks. Healthy weight loss and maintaining it is the key to your well-being and happy, contented life.
Table of contents:
Weight related health risks
Weighing above your ideal weight can definitely lead you to many health problems. According to a study published in American Journal of Clinical NutritionIt was suggested that high BMI, along with high waist circumference, is a predisposing factor for the occurrence of many metabolic syndromes. ,
If you have a BMI (body mass index) of 25 to 29.9, you are overweight; if it is 30 and above, you will be categorized as obesity. And with the high content of fat in the body and overweight, the following health conditions may occur:
- High blood pressure
- Heart disease
- Prone to stroke
- Some types of cancer
What is BMI?
This value is derived from the weight and height of a person. According to the World Health Organization, BMI is defined as the weight of a person in kilograms divided by the square of a person’s height in meters (kg / m2). The BMI scale also gives an idea of the body fat content, as well as the degree of obesity.
The BMI scale, even today, is considered one of the effective indicators for determining the prevalence of the disease. The greater the BMI, the greater the risk of developing diseases such as cardiac health problems, hypertension, insulin resistance, osteoarthritis, and even cancer. ,
Thus, weight loss becomes important if you want to achieve a painless, active and healthy life ahead and always.
How to achieve weight loss?
A sure way to lose weight is subtle changes in your diet, a necessary mode of physical activity depending on your age, the adoption of healthy habits and lifestyle.
If you strictly adhere to the following, you will definitely get positive results.
- Eat lots of protein, as they form an important ingredient that speeds up your metabolism to burn calories, being rich in nutrients.
- Drink plenty of water to detoxify your system and speed up your metabolism by more than 20%.
- Avoid processed foods, added sugars, carbonated beverages, fats and excess coffee to limit calorie intake that can be avoided.
- Your diet should be rich in fiber and contain a lot of fruits and vegetables.
- Acceptance of probiotics, such as cottage cheese, which is an important tool for maintaining healthy digestion and a way to lose weight.
- Eat food as slowly as possible, as this is one of the most effective ways to lose weight. Slow food is associated with greater satiety and reduced glucose intolerance and insulin resistance. ,
- In conjunction with dietary support, one of the best ways to lose weight with physical activity, including walking, jogging, swimming, cycling, exercise and yoga usually.
- Make sure you sleep well to maintain your body functions at an optimum level. Studies have shown that people who are deprived of sleep tend to be obese and cause other potential health risks.
What does chewing food do 32 times?
As a child, you could remember how your elders suggested eating slowly and chewing food properly. It is said that when you chew 32 times, you consume fewer calories.
Although 32 is an average, solid foods can take up to 40 times to chew, while soft foods can take 15–20 chews per sip.
Ayurveda explained the science behind this process by chewing 32 times. The mouth is the first organ where chewing occurs and the process of digestion begins. The main purpose of chewing or chewing is to reduce the size of the food particles and promotes their proper mixing with saliva. ,
Saliva contains digestive enzymes, such as Amylase and Lipase, which simplify carbohydrates and fat, respectively, present in food.
In addition, it helps to improve the transmission of nerves through taste buds for the transmission of signals to the brain and the preparation of other digestive organs for the proper secretion of acids and efficient digestion of food.
The benefits of chewing food 32 times:
Chewing food properly is the opposite of a quick meal.
People who eat quickly without adequate chewing are more prone to obesity and cannot easily lose weight.
In addition to the basic process of eating and digesting food, chewing food properly has other advantages.
Six reasons why your nutritionist advice bites your slimming meal:
1) Taste of food
You enjoy the taste of your food and all its tastes, chewing food properly. This process is controlled by a complex association of nerves in the taste and brain receptors.
When food is eaten and chewed properly, it leads to better enzyme action and effective simplification. This taste stimulus is monitored by taste buds present in taste buds that reach the brain via cranial nerves. Thus, we learn about taste and its delicious pleasure.
2) Oral health
When you chew food correctly and slowly, you are training the bones that hold your teeth.
In addition, proper mixing with saliva washes away bacteria in the mouth. Thus, inhibits the formation of plaque and tooth decay.
3) Effects of enzymes and saliva
Saliva in the mouth is rich in digestive enzymes. The more you chew, the more surface area is available to enzymes for the breakdown of food. This, in turn, facilitates the process of digestion in the stomach and small intestine.
It also lubricates your food for smooth swallowing and passage through the esophagus.
4) Eat slowly to eat less
When you chew properly, you guarantee that you eat slowly.
Various studies have demonstrated the effect of slow food on energy consumption. The release and reaction of certain hormones get enough time to reduce your appetite, feel full and stop eating. This, therefore, provides less calorie intake. ,
5) digestion and assimilation of food
Proper slow chewing dilutes your food with saliva, and the process of digestion and assimilation of nutrients becomes easier.
Also, the process of energy release is accelerated, which has a positive effect on metabolism.
6) Maintain a healthy weight
When you chew food thoroughly, you slow down your diet and end up with less food. This ensures that you do not gain weight, but in fact also lose weight in the long run.
A recent study submitted by Institute of Food Technologies at the 2013 Annual Meeting and Food Expo in Chicago shows that people who eat fast tend to gain weight compared to slow eaters ,
Proper chewing of food allows intestinal hormones to allocate a sufficient amount of time to develop a feeling of satiety, forcing you to eat less.
In fact, due to the close connection between slow food and reduced calorie intake, providing a good feeling of satiety, this is a good way to lose healthy weight along with its long-term healthy stability.
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