Fast Start Edition No. 12: Can You Really Chew Your Way Thin?

Today I am going to share a trick with you that can decrease your appetite and increase your metabolism. Speaking of which, how you are doing with Weight Loss Formula No. 1?

For most people, it’s the next couple of weeks when things really kick in to high gear.

Here are some people who posted on Facebook about the results of Formula No.1.

Notice Marsha Holland’s post… Formula No. 1 did nothing over the 1st month, then it kicked in and now she is a loyal fan.

Weight Loss Formula 1 Facebook Testimonials

I just wanted to remind you that you can do it, and we are here to help. Please do join us on our Facebook Page where our team and loyal customers are a wealth of support.

Now, Can You Chew Your Way Thin?

woman chewing gum

According to several leading researchers around the world, chewing gum could help promote weight loss in at least two key ways.

Notice the words “could help promote” – meaning this is far from a miracle weight loss cure. Don’t run to your local drug store to buy gum, expecting to lose 10 pounds by next week, okay?

Let’s first look at what the research says…

Possibility #1 – Gum Chewing Could Help You Eat Less

Kathleen J. Melanson, a Ph.D. who led a 2009 study at the University of Rhode Island, found that chewing gum helped decrease calorie intake at lunch by an average of 68 calories.1

This is impressive, especially when you consider that:

– Despite consuming fewer calories at lunch, the subjects did NOT report greater hunger; nor did they compensate by eating more calories later in the day.

– When the subjects chewed gum before and after meals, they actually reported LESS hunger overall, in comparison to those who did not chew gum.

I know, I know. You’re probably thinking, “Just 68 calories, what’s the big deal?”

Yet the truth is, over 365 days, dropping even just 50 calories per day IS quite a big deal – enough to lose 5 pounds in a year. Add something else small, such as taking the stairs at work, and you’ve cut calories by 100 per day – enough to lose 10 pounds!

Not too shabby for a couple very minor lifestyle changes, right?

Possibility #2 – Chewing Gum Might Help You Burn More Calories

Could chewing gum frequently (or for extended periods) be almost like exercise? As it turns out, the answer is “yes” – in a small but perhaps meaningful way.

Obviously, there is no substitute for real exercise. However, results published in the New England Journal of Medicine showed that sugar-free gum chewers experienced a temporary 19-20% increase in metabolism.2

Granted, the participants in the study had to chew 100 times per minute for 12 minutes to get to that point – which is far from how the average person chews gum.

Still, it’s clear that vigorous gum chewing can favorably impact metabolism, likely resulting in some calories burned, and pounds lost – if done over an extended time period.

How much actual weight loss? That would naturally depend on the person. But again, the evidence (even if slight) is very clear – chewing gum can lightly raise your metabolism and help you burn more calories.

(By the way, I wonder how many calories bubble-blowing burns? Food for thought…)

Some Snappy Additional Tips to Boost Your Weight Loss Results

As I stated in the opening, chewing gum is far from the holy grail of weight loss.

Yet, when used in conjunction with some other positive habits and guidelines, it can be surprisingly powerful.

Here are some added tips to maximize your results:

Chew gum before and after meals. Chewing before will slightly reduce your hunger, and chewing after will help signal the meal is done.

Chew gum instead of having dessert. Dessert is a big source of empty calories, yet it’s hard to say “no” when we’re overwhelmed with desire for a sweet taste at the end of a meal. So why not let gum come to the rescue, instead? The next time the waiter offers you the desert menu – tell him or her “no thanks” and reach into your pocket for a stick of gum…

Try to chew gum whenever you feel the urge to snack. If you’ve gotten into the habit of eating sweets, chips or other unhealthy foods between meals, don’t just attempt to quit “cold turkey.” Maintain your snacking habit – just “snack” on gum instead.

Why? Because studies presented in the book Willpower by psychologist Roy F. Baumeister and John Tierney have shown that it’s difficult to break any habit immediately.

A much more effective long-term strategy is to carefully replace a negative habit (such as snacking) with a more positive one (chewing gum).

This takes far less willpower than trying to abstain or abandon the habit all together. And when you chew gum instead, there’s a chance your craving for snacks might be satisfied (or even disappear all together).

(Worst case, you’ve delayed your snack, reduced your appetite and possibly burned a few calories in the meantime, right? Not bad!)

And if it works for you, then over time this new habit could replace your snacking habit – and bring you some very impressive weight loss results in the process.

Warning: Not All Gums Are Created Equally

The type of gum matters - avoid gum with Aspartame

One unfortunate thing about the research done on gum chewing is that much of it was done with sugarless gums – which inevitably contain artificial sweeteners that we know have dangerous long-term side effects.

For example, many sugarless gums contain the artificial sweetener Aspartame, which has been associated with a wide array of side effects you definitely don’t want to risk.

What’s worse, some studies – such as one published in the American Journal of Clinical Nutrition3 – seem to suggest Aspartame could actually increase appetite at future meals.

None of this is what we want, and runs contrary to the whole purpose of chewing gum for weight loss. So any gum with Aspartame is out…

(Also be sure to avoid any sorbitol-based gum, since sorbitol can cause bloating and have a strong laxative effect.)

The best alternatives are chewing gums sweetened with a naturally-derived, low-calorie sugar substitute called xylitol – which tastes great and is actually good for your teeth. I’ve personally found the brands Spry and Xyla to be excellent – and they can be found at any health food store, or online at

Final Note on Gum Chewing and Weight Loss

While gum chewing isn’t the only thing that will help you achieve your weight loss goals – its ability to lightly reduce hunger, increase metabolism and even replace unhealthy habits cannot be ignored.

Wrap Up

Now is the time to really pay attention, as the ingredients in Formula No. 1 are really starting to help do the things in your body that can double your fat loss results. It’s more important than ever to stay on your plan and use all tricks necessary.

So use the gum trick, and remember the water trick (drink 16 ounces – 2 cups of water – before every meal). And please do review the checklist, sometimes it’s easy to lose track of strategies that work.

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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2. New England Journal of Medicine 1999; 341:2100 December 30, 1999

3. American Journal of Clinical Nutrition July 1993 vol. 58 no. 1


  1. Dear Dr., On the formula a bit over two weeks, feeling great…
    Brain fog….gone. Bloating…gone.
    Hugh problem, constipation! Started 2/days ago. Kicked in just at the end of the second week.
    Don’t want to throw in the towel just yet, could I take cascara
    sagrada? A favorite of old time RN’s

    • Dr. Steve Sisskind

      Hi Lucille,

      Thank you for writing in and for sharing your experience with us! I am glad that RealDose Weight Loss Formula No.1 is working well for you and has helped with some of your ailments. Constipation often surfaces around this time if you have changed your diet drastically (large increase in fiber consumption) and your body is still catching up in terms of digestion. I suggest you cut back on your fiber intake, for now, and increase your water to help move things along.

      That said, there should be no problem with you using the supplement together with your constipation meds but I do ask that you first speak with your personal doctor before proceeding. The reason being, while we are confident that our products are safe and made with all natural ingredients, we have no sure way of knowing how your body will react to both supplements. Hope this helps! Have a healthy day!

  2. I am two weeks in. Haven’t seen any weight loss yet, BUT… I was taking two anti-depressants daily just to get anything done. I haven’t taken any in a week and am getting so much more done than I have is so many years. I am sure the weight will come. My blood sugar was 118 this morning. Hasn’t been below 13??? is so long. I feel like a real person again. The zombie head is gone. I cleaned house on my day off last weekend for the first time in so long. Energy is once again in my vocabulary. I want my daughter and husband to start taking this miracle. I always knew anti-depressants were the answer. I knew something was wrong with the balances in my body. Wow!!!!!!. To feel human again. Thank you, Thank you, Thank you.

    • Dr. Steve Sisskind

      Hi Janet,

      Thank you for writing in and for sharing your experience with us! I am so happy to learn of how RealDose Weight Loss Formula NO.1 has helped you. An improved mood and better sleeping patterns are some of the early changes the formula helps with in your body and soon other improvements such as decrease in appetite and cravings may be felt. That said, I do hope you continue with your healthy changes and please let us know if you need support or guidance along the way. We are here for you! Make it a healthy day!

  3. Chewing gum not always a good suggestion. Can cause TMJ of the jaw. Can cause pain and disalinement. Had to stop chewing gum for both reasons. I started because of dry mouth.

    • Dr. Steve Sisskind

      Hi Barbara,

      Thank you for writing in and for sharing your thoughts with us! I am deeply sorry to learn of your pain and do agree that chewing gum excessively can lead to some degree of discomfort. I hope your dry mouth has since been addressed and relieved. Have a healthy day!

  4. Quit not quite, sorry

  5. Have stopped taking RealDose because of constipation. Terrible side effect for me. I still have quite a bit of product and may try again when back on track.!

    • Dr. Steve Sisskind

      Hi Barbara,

      Thank you for writing in and for sharing your experience with us! I am deeply sorry that you have not been well and do hope you start feeling better soon. There is no need to rush to continue with the formula and I do encourage you to speak with your personal doctor if your constipation is not yet relieved. Lastly, I want you to know that our products are made with all natural ingredients and are safe for every day use. However, other factors such as underlying medical conditions or medications may contribute to your discomfort. That said, I do recommend that you speak to your personal doctor should your case worsen or fail to alleviate in the coming days. Hope this helps! Have a healthy day!

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