Simple, repeatable eating habits can help people stick to diets, see better results, study says
Sticking to the same foods and eating a consistent number of calories each day can help people lose weight, according to research published by the American Psychological Association.
The study, published in the journal Health PsychologyIt was found that adults who follow a more regular eating pattern, such as repeating the same meals and maintaining a steady calorie intake over time, lose more weight during a 12-week behavioral weight loss program than those who eat a more varied diet.
“Maintaining a healthy diet in today’s food environment requires constant effort and self-control,” said lead author Charlotte Hagerman, PhD, of the Oregon Research Institute. “Creating a routine around food can reduce that burden and make healthy choices more automatic.”
Researchers analyzed detailed, real-time food logs from 112 overweight or obese adults who were enrolled in a structured behavioral weight loss program. Participants were asked to keep track of everything they ate each day using a mobile app, and to weigh themselves daily using a wireless scale. To ensure the data reflected consistent behavior, researchers focused on the first 12 weeks of the program – the period when participants are typically most involved and accurate in tracking their food intake.
The researchers then measured how “routinized” each person’s diet was in two ways. First, they looked at caloric stability, or how much a person’s daily calorie intake fluctuated from day to day and between weekdays and weekends. Second, they examined dietary repetition, tracking how often participants entered the same meals and snacks over time, rather than continually choosing new foods.
Finally, those who repeated many of the same meals instead of eating variety lost an average of 5.9% of their body weight, compared to 4.3% among those whose diets were more varied. The study also found that greater day-to-day calorie consistency was linked to better results. For each 100-calorie increase in daily fluctuations, weight loss decreased by approximately 0.6% during the study period.
The findings suggest that simplifying food choices, such as making meal rotations and maintaining a steady caloric intake, can help people build sustainable habits in a challenging food environment. However, the researchers caution that the study shows correlation, not cause and effect, and that factors such as motivation or self-discipline may also play a role.
The author also admits that previous research has linked dietary variety with better health status. However, these studies mostly focus on dietary types in the healthy food group, like fruits and vegetables. “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. Instead, people can do best with a more repetitive diet that helps them consistently make healthier choices, even if they can sacrifice some types of nutrition.”
One unexpected finding of the study was that participants who consumed a higher number of calories on weekends compared to weekdays also lost more weight. Hagerman says this most likely reflects stronger tracking behavior than higher food intake, as people are often inconsistent with tracking on weekends.
Still, says Hagerman, the takeaway is straightforward: when it comes to weight loss, consistency can be more of a problem than variety.
Article: “Does Routine Eating Behavior Support Weight Loss? An Examination of Food Logs from Behavioral Weight Loss Participants,” by Charlotte Hagerman, PhD, Oregon Research Institute; Asher E. Hong, BS, Drexel University; Nicole T. Crane, PhD, Drexel University; Meghan L. Butryn, PhD, Drexel University; Evan M. Forman, PhD, Drexel University. Health Psychologypublished online March 26, 2026.
The post Want to lose weight? Try eating the same food in a repeat that first appeared in the American Psychological Association Newsroom.
About the American Psychological Association
The American Psychological Associationin Washington, DC, is the largest scientific and professional organization representing psychology in the United States. APA membership includes 190,000 researchers, educators, clinicians, consultants and students. Through its division in 54 subfields of psychology and affiliation with 60 state, territorial and Canadian provincial associations, APA works to advance the creation, communication and application of psychological knowledge for the benefit of society and improving life.
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