Sticking to a repetitive diet and eating the same food every day may be a simple yet effective strategy to lose weight.
In a study published in Health Psychology, researchers analysed real-time food logs from 112 overweight adults enrolled in a weight-loss programme. Participants tracked everything they ate using a mobile app.
The researchers evaluated how routine each person’s diet was in two ways: how much their daily calorie intake varied day to day, and between weekdays and weekends, and how consistent their meals and snacks were over time.
Over 12 weeks, those who regularly ate the same food lost about 6 per cent of their body weight on average, compared with 4 per cent among those whose diets were more varied.
Similarly, keeping daily calorie intake consistent was linked to greater weight loss: for every 100-calorie increase in day-to-day fluctuation, people lost about 0.6 per cent less weight. “Maintaining a healthy diet in today’s food environment requires constant effort and self-control,” the lead author said.
The study concluded that establishing eating routines, such as maintaining a steady calorie intake and repeating meals and snacks, can help adults who are overweight or obese lose weight.
