science
Study Links Repeated Meals to Greater Weight Loss in 12-Week Program
A new study published in Health Psychology found that adults with overweight or obesity who ate repeated meals lost more weight on average during a 12-week program. Researchers analyzed food logs from 112 participants and noted that routine eating was associated with 5.9% body weight loss compared to 4.3% for those with varied diets.
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A study published in Health Psychology examined the relationship between eating routines and weight loss among 112 adults with overweight or obesity. Participants tracked their meals using an app and weighed themselves daily over 12 weeks. Fox News reported that those who repeated meals more often lost an average of 5.9% of their body weight, compared to 4.3% for those with more varied eating patterns.
The researchers, including lead author Charlotte Hagerman, PhD, from the Oregon Research Institute, measured routinized eating by assessing fluctuations in daily calorie intake and the frequency of repeated meals and snacks. ' She added that creating routines around eating may reduce this burden and make healthy choices feel more automatic, according to the study's findings.
In addition to meal repetition, the study found that participants with more consistent daily calorie intake also experienced greater weight loss. Liza Baker, a nutrition expert based in Vermont and founder of Simply: Health Coaching, commented that these results align with her observations from over a decade of client work.
Baker noted that repeating meals can reduce decision fatigue, making it easier to maintain healthier habits, such as preparing lunches or cooking at home.
Baker suggested that individuals could start by repeating just one meal, like breakfast or lunch, and gradually increase to two or three if results improve. However, experts including Baker and the study authors emphasized that the research is observational, meaning it shows an association but does not prove causation.
They warned that overly repetitive meal plans could lead to nutritional deficiencies if not properly balanced.
The study's authors indicated that future research is needed to determine if promoting a more repetitive diet could be recommended as a weight-loss strategy. This includes exploring potential trade-offs, such as the risk of inadequate nutrient variety.
