We know that eating more slowly is one way to ensure that you do not overeat, since it takes about 20 minutes of eating for your body to recognize that it is full. One technique for slowing a meal down is to focus on chewing.
A number of studies show that taking the time to really chew your food has two benefits. The first reason is it promotes the digestion process and helps prevent gas, bloating, and heartburn. When you swallow big chunks of food, it becomes more difficult for your stomach to process. Chewing exposes your food to saliva, which is loaded with digestive enzymes and therefore begins the whole digestive process.
Secondly, eating mindfully also increases your enjoyment of the food’s flavors. When you slow down, you actually taste the flavors, and this makes eating a more satisfying act, which decreases your chances of overeating.
Fit's Tip: It is recommended that you chew your food until it is nearly liquefied. This might take upwards of 25 times, depending on what you’re eating. So take your time and enjoy your food.