SHOULD you chew gum if you’re trying to lose weight?

Possibly, though you certainly don’t have to start a gum habit if you don’t already chew gum.

Here’s the lowdown: Chewing a stick or two of gum won’t magically help you shed pounds. Chewing certainly doesn’t burn many calories, and it won’t undo the calories you just packed away from a large meal. Still, for certain individuals, popping a piece of gum could be a helpful strategy when it comes to shedding pounds, especially if doing so helps you steer clear of midday snacking, nighttime nibbling or caving in on dessert.

“I think for some people, it could be a useful tool. ... Everyone has things that can possibly help them on their road to weight loss, and little behaviors like gum chewing can make a big difference for some,” said Keri Gans, a registered dietitian nutritionist and author of “The Small Change Diet.”

Gum chewing can be useful in two ways, according to Gans. For some, putting something sugary in their mouth after they’ve eaten can signal that the meal is over. “Some people need something sweet at the end of each meal and will search for dessert. If they pop a piece of chewing gum, maybe it can do the trick,” she said. You’ll also save the calories you might have otherwise consumed in an ice cream cone or piece of cake.

For others, especially those who crave snacks in between meals and graze a lot during the day, gum chewing could keep your mouth busy while providing few calories in between meals, Gans explained.

One study concluded that chewing gum suppresses appetite, especially the desire for sweets, and reduces snack intake. Specifically, those who chewed gum consumed about 40 fewer calories at the next eating occasion. “Participants reported feeling more satisfied and resisted more decadent foods,” said Angel Planells, a Seattle-based registered dietitian.

But in another study, chewing gum didn’t seem to influence appetite or food intake.

What these findings might suggest is that the effects of chewing gum may differ from person to person and may depend on one’s eating personality.

“If you’re someone who works from home and you find yourself wandering into the kitchen too many times, or if you keep visiting an office kitchen that’s packed with snacks, chewing a piece of gum may help,” Gans said. “It’s putting something in your mouth, it’s keeping it busy, it has this great flavor in it, and you might be less likely to reach for food.”

But a piece of gum won’t necessarily replace an afternoon snack, especially if it has been a long time since you’ve eaten lunch.

Gum guidelines

1. Choose sugarless gum.

2. Limit gum to five or six pieces per day.

3. Stick a pack of gum in your pocket, purse or briefcase. (SD-Agencies)