No, it’s not by skipping a meal. We’ve got a strategy that is much easier and less likely to make you hangry: Chew your food more thoroughly. Sounds obvious, but science shows it works.
On two different days, researchers at Iowa State University in Ames fed a pizza breakfast to volunteers, instructing them to chew each mouthful 15 times on one day and 40 times on the other. When subjects chewed 40 times instead of just 15, they had lower levels of ghrelin, the hormone that triggers your brain to tell you it’s time to eat. They also had higher levels of cholecystokinin, a fullness hormone found in the gut. In real life, this translated to less hunger all the way up to lunchtime, three hours later.
While there’s nothing magical about chewing your food exactly 40 times, noshing more thoroughly is a simple way to keep your appetite in check. Three ways to eat more mindfully: Put down your fork between bites, don’t eat in front of the TV or at a desk, and turn on some relaxing tunes while you dine.