{"id":48895,"date":"2016-04-06T11:15:33","date_gmt":"2016-04-06T15:15:33","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=48895"},"modified":"2021-05-13T10:57:56","modified_gmt":"2021-05-13T14:57:56","slug":"eat-30-percent-fewer-calories","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/eat-30-percent-fewer-calories\/","title":{"rendered":"Want to Eat 30 Percent Fewer Calories?"},"content":{"rendered":"
\"Want
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Crunch, chomp, munch, slurp. It might not be polite to chew loudly while you eat, but science says those noises might help you avoid overeating<\/a>. Hearing your own crunching could eat help you eat fewer calories, according to a new Brigham Young University and Colorado State University study<\/a>. Here\u2019s why you might eat less if you listen to yourself chew \u2014 and how to avoid noisy scenarios that might overpower your sense of hearing.<\/p>\n

RELATED:<\/strong> The One Habit That Could Slash 1,400 Calories Per Week<\/a><\/p>\n

The Benefits of Crunching<\/strong><\/h3>\n

Researchers gave 71 participants a bowl of pretzels each and told them they could sample as many as they wanted. All participants wore headphones, and the researchers manipulated the sound so that some heard loud white noise, while others heard the same noise at a softer level. The result: Those in the loud group ate 45 percent more pretzels compared to those who could more clearly hear themselves chewing.<\/p>\n

What\u2019s wrong with listening to some tunes while you snack? Hearing yourself eat could serve as a \u201cconsumption monitoring cue,\u201d says study author Ryan S. Elder<\/a>, an assistant professor of marketing at Brigham Young University. In other words, the crunch you hear when you\u2019re not<\/em> wearing headphones helps you realize how much you\u2019re actually eating. \u201cThis is similar to a visual cue of how many chicken wing bones are on your plate,\u201d says Elder.<\/p>\n

RELATED:<\/strong> 5 Ways to Avoid Portion Distortion<\/a><\/p>\n

The study confirms what nutrition professionals have long known, says Marjorie Nolan Cohn<\/a>, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics<\/a>. \u201cMindful eating reduces the amount people eat, period.\u201d<\/p>\n

Numerous studies<\/a> show that chowing down while distracted makes you eat more, while tuning in can help you consume less. And research has also shown that mindful eating<\/a> and mindfulness meditation<\/a>-based interventions are effective for limiting binge eating, too. By paying greater attention, you\u2019re more likely to notice triggers that typically cause you to overeat, like always reaching for sweets when you\u2019re stressed or sad, or wolfing down an entire sleeve of Oreos when you\u2019re catching up on Netflix.<\/p>\n

RELATED:<\/strong> 9 Simple Tricks to Eat More Mindfully, Starting Now<\/a><\/p>\n

The bad news: Eating in silence, alone and without any sort of stimuli is the best way to really concentrate on what you\u2019re consuming, says Cohn. Kind of sounds like a drag, right? Since eating in an anechoic chamber<\/a> isn\u2019t exactly realistic for most of us, she recommends limiting distractions to something that only requires one sense. For example, you\u2019re better off enjoying a snack while reading, which engages your sense of sight, instead of watching TV, which takes both your eyes and ears off your food.<\/p>\n

But what do you do when you\u2019re catching the big game with some friends at a bar? It can be difficult to limit the distractions in an environment like that. We asked Cohn for advice on situations that could overload your senses and set you up for overeating. <\/strong><\/p>\n

Three Loud Eating Scenarios (And What to Do)<\/strong><\/h3>\n

1. In a Noisy Sports Bar
\n<\/strong>When you\u2019re out at a bar with friends, every single one of your senses is engaged. And before you know it, your intention to have just a few <\/em>fries and wings could easily turn into a mindless binge. Your action plan: Eat before you go. If you\u2019re planning on being out for a while, you\u2019ll probably get hungry, so Cohn recommends looking at the menu ahead of time and making a plan<\/a>. \u201cEven a sports bar probably has some basic sandwiches or burgers you can customize, like a turkey burger without the fries,\u201d she says.<\/p>\n

2. At Your Desk With Headphones On
\n<\/strong>If your lunchtime M.O. is blasting Spotify on your headphones while catching up on emails, you\u2019re more likely to overeat, says Cohn. Lose the distractions and take advantage of your lunch break by getting away from your desk. Don\u2019t feel like you can unchain yourself from your inbox? Plan ahead and bring a well-portioned meal. (Need ideas? Here are seven healthy lunch recipes<\/a>.) If you buy a large lunch, put what you don\u2019t think you truly need in the office fridge right away, so it\u2019s not right next to you when you\u2019re checking emails. \u201cPeople tend to eat more when it\u2019s readily available,\u201d says Cohn.<\/p>\n

3. Commuting With the Radio On
\n<\/strong>When you\u2019re rushing in the morning, you\u2019re focused on anything but your breakfast, says Cohn. From driving through traffic to thinking about the workday ahead of you and listening to the radio, your mind won\u2019t register how or what you\u2019re eating. That egg sandwich<\/a> could wind up devoured in mere seconds! Instead of scarfing down food in transit, you\u2019re better off waking up a few minutes early to leave yourself time to slowly enjoy breakfast before starting your day.<\/p>\n

If that\u2019s not an option and you absolutely must<\/em> eat on-the-go, then plan, portion and pack, says Cohn. That way, \u201cthere\u2019s no chance of overeating, like when you\u2019re eating from a big bag of trail mix and next thing you know you\u2019ve eaten the entire bag.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Chomp those carrots. A new study reveals the sounds you make while eating can help prevent overeating. <\/p>\n","protected":false},"author":20,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,18],"tags":[296,229,341,388,285],"class_list":["post-48895","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","category-weight-loss","tag-fast-food","tag-mindfulness","tag-tax1living-well","tag-tax2nutrition","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48895","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=48895"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/48895\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=48895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=48895"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=48895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}