Eat More Boringly to Lose More Weight, Doctor Recommends 3 Repetitive Meal Plans

Reducing decision fatigue by sticking to a repetitive meal plan could be a key to more effective weight loss, according to a recent study cited by Dr. Wang Ssu-heng of Hengxin Rehabilitation Clinic.

The study, published in "Health Psychology," involved 112 overweight or obese adults over a 12-week behavioral weight loss program. It found that those who ate repetitive meals lost an average of 5.9% of their body weight, while those with more varied diets lost 4.3%. This difference of 1.6 percentage points suggests that a more stable calorie intake leads to better results.

“

People who eat repetitive menus can lose 1.6 percentage points more.

Dr. Wang likens this principle to that of famous figures like Steve Jobs, who famously wore the same black turtleneck daily, or Warren Buffett, who opts for the same McDonald's breakfast. These individuals, he explains, minimize daily decisions to conserve mental energy for more important matters. The study estimates that modern individuals make around 200 food-related decisions daily, each consuming cognitive resources and potentially leading to impulsive choices that undermine calorie deficits.

“

The more stable the calorie intake, the better the weight loss effect.

To combat this "decision fatigue," Dr. Wang recommends rotating through three simple meal plans for lunch and dinner. These include options like chicken breast with brown rice and vegetables, salmon with sweet potato and salad, or tofu with eggs, soba noodles, and soup. The idea is to simplify meal choices to the point where they become almost automatic, freeing up willpower for sticking to the diet.

However, Dr. Wang cautions that the study's findings are based on correlational analysis, and individuals with high self-discipline might naturally gravitate towards both repetitive diets and stricter adherence to their plans. He also notes that dietary diversity remains important for ensuring a complete intake of nutrients in the long term.

“

Each decision consumes a little cognitive resource, and the more decisions, the less cognitive resource, the more impulsive choices, and finally, the calorie deficit cannot be maintained.