A very boring habit that is essential to losing weight: study

Variety may be the spice of life, but consistency is key. Especially when it comes to weight loss.

While nutritionists have long praised a varied diet, a new study in the journal Health Psychology shows that eating the same thing every day can help you shed pounds faster than eating a variety of foods.

With nearly 3 in 4 US adults obese or overweight – and as pharmaceutical companies struggle to patent weight loss drugs without debilitating side effects – it seems everyone is thinking about healthy and sustainable ways to slim down fast.

The choice of boring dishes may not be sexy, but it has the potential to be effective.

For this study, a research team in Pennsylvania and Oregon analyzed daily food logs and weight-in from 112 obese or overweight adults enrolled in a behavioral weight loss program over 12 weeks.

To determine how “routinized” each participant’s diet is, the researchers pay special attention to how much a person’s calorie intake fluctuates from day to day and how often they eat the same snacks and meals.

Participants who lost the most weight stuck to a steadier diet than those who lost the fewest pounds. Repeat eaters lost an average of 5.9% of their body weight, while new seekers lost an average of 4.3%.

weight loss declined by about 0.6% for each 100-calorie uptick in daily fluctuations, the study found.

This discrepancy probably comes down to calorie consistency and simplicity, said the study’s lead author, Oregon Research Institute social/health psychologist Charlotte Hagerman.

At mealtimes, simplifying choices and sticking to a regular rotation can help build healthier habits — and keep you away from junk food to fill the gaps.

So why is the history of dietary variety associated with a healthier life?

Previous research has focused on dietary variety in nutritious food groups, such as fruits and vegetables, the study authors said.

In general, medical practitioners praise the Mediterranean diet – which includes an array of healthy fats, fruits, vegetables, nuts, fish and sources of various nutrients – for its health benefits.

That and similar diets, as well as low-fat vegan diets, have been shown to improve metabolic health, reduce the risk of heart attack and stroke, help protect against cognitive decline and optimize sperm.

But, as Hagerman and his team took into consideration when conducting their research, the type of diet is less and less accessible.

“If we live in a healthier food environment, we can encourage people to have as varied a diet as possible,” Hagerman said. “However, our modern food environment is too problematic.”

That is, most Americans get more than half their daily calories from ultra-processed foods, which are often packed with sodium, sugar and excessive saturated fat, and have been shown to increase the risk of stroke and heart attack to boot.

Given the choices available for the average meal today, Hagerman says, “people may do best with a more repetitive diet that helps them consistently make healthier choices, even if they may sacrifice some nutrients.”

So the next time you’re grocery shopping and you’re tempted by something shiny and new, stick to your guns — your gut may thank you.