15 surprisingly simple eating habits that help with weight loss

Looking to try an extreme diet to lose weight? Think again, as around 90% of people who lose weight following restrictive eating plans put it back on within years, research shows.

"Instead of overhauling your whole diet, think about what you can add into your existing dietary pattern instead," advises eating disorder nutritionist Jennifer Low. "We can’t change habits of a lifetime overnight," she says. "But by making small daily changes to your diet and eating patterns you can lose weight and keep it off." Read on to find out more.

15 tips for healthy weight loss

Stop eating before you’re full

Follow the eating habits of people from the Blue Zones, regions around the world known for healthy weight management and longevity. More people, especially women, in the Blue Zone of Okinawa, Japan, live to 100 than anywhere else in the world. This is mainly down to eating a plant-based diet and restricting calories. They follow the Confucian wisdom of hara hachi bu – where you stop eating when you feel 80 per cent full – not 100 per cent full or fit to burst. Studies show this helps maintain a healthy weight over the years and is one of the reasons that they live to a healthy old age.

Follow the 80:20 rule

Sticking to rigid diet rules leaves little leeway for treats, says Low. It’s better to follow the 80:20 split of healthy eating to treats. "It’s easy, in that you make 80% of your diet as nutrient dense as possible, and then allow for 20% to be less nutrient dense, just for “fun”," she says. "This allows flexibility and balance in your life, and a life where your diet is not controlling you, meaning you can join in."

Calorie curfew

That old adage breakfast like a king, lunch like a prince and dine like a pauper is better for our health. Studies show skipping breakfast is linked to weight gain and obesity. The time of the day you eat has much more effect on your weight than how many calories you consume, another study found. Commenting on her findings, Professor Daniela Jakubowicz said: "Our body metabolism changes throughout the day. A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening."

Weigh it up

Even when making healthy choices, you still need to watch portion control. Get into the habit of weighing oats for breakfast porridge and chicken portions for suppers. A grilled 100g chicken breast contains around 150 calories, but you’ll eat double the calories if it’s 200g. Eat an extra 500 calories a day and you’ll gain 1lb a week.

Mindful mealtimes

Pacing yourself at the dinner table can help with weight loss, research shows. Follow the mantra slow down, chew more and take breaks between bites as it gives your body time to sync the hunger signals between your stomach and brain. This signalling that you’re full can take 15 minutes, so it helps to pace yourself. A calming environment, such as listening to soothing music, can also help us relax and slow down.

Eat more and lose weight

Volume eating is where you replace high fat, high carb foods with more low-calorie, high-fibre plant-based foods. It works as you’ll feel fuller for longer. Start at breakfast by serving 40 blueberries or 7 strawberries to porridge (both one of your 5-a-day). A 30g portion of oats and 200ml skimmed milk with a portion of berries is just 200 calories. At supper, opt for lean meat or fish with generous servings of vegetables and whole grains.

Be strategic when eating out

Avoid filling up on bread and grissini which can add an unnecessary 300-400 calories as soon as you sit down. Ask for water to sip, so you’re not drinking your calories before you eat a mouthful. Share the calories by sharing a starter and go easy on the dressings. Nutritional information on the menu is helpful. Great to have a burger and fries as long as you don't follow it with a calorie-laden sticky toffee pud.

Invest in an air fryer

These counter top ‘cookers’ help you cut fat when ‘frying’ vegetables or making chips. You only need 1 tbsp of oil to cook 1kg chips in an air fryer. A 250g portion of chips in a traditional deep fryer has 900 calories and 50g fat compared to 140 calories and just over 3g fat in an air fryer. Check out this easy recipe for air-fried chips.

Why size matters

That 60g grab bag of crisps is double the size of the standard size and naturally has double the calories. Beware that ready meals have also doubled in size and individual chicken pies are now 40% bigger compared to the 1990s, according to research by the British Heart Foundation. Portion distortion has crept up over the last 20 years and larger sized ready meals are now the norm.

Sit down to eat

In her book How to Live to 101, Dr Dawn Harper says the one tip she gives to patients is not to eat standing up. That’s because the food you eat when you do this tends to be snacks or nibbles. "It is thought that people who graze underestimate their daily calorie intake by between 500-1,000 calories," she says.

Beware influencers

Not the ones on Instagram but your partner, friends or workmates who tempt you with chocolates, cakes, takeaways and drinks. Your partner can be the fast track to unwanted calories, one study found. In fact, couples who move in together gain about twice as much weight in the first four years as do couples in the first four years of marriage compared to singles. If your partner is keen on ordering a Deliveroo, persuade them to help you cook one of these healthier takeaways.

Keep to a timetable

Having three meals at set times during the day helps you stay slim as it sets regular patterns and helps cut snacking. One study showed that people who ate at planned times had more success at weight loss. Eating regularly was more effective than drastically cutting the calories of meals, it found. The study concluded that because restricting calories in the long term is hard, eating regular meals could be a crucial way to lose weight in the long run.

Healthier swaps

Too much sugar in our diets adds calories and little nutrition. The maximum daily free sugar intake for adults is 30g or 7 teaspoons a day. Make changes every meal-time and you’ll significantly cut your calorie intake. The NHS says just one or two everyday swaps can really make a difference – but the more you make the better. Find simple sugar swaps for your family.

Drink more water

Rather than hydrating, sugary drinks have the opposite effect. Once you know the benefits of drinking water, you’ll be keen to drink more. These include: acting as an appetite suppressant, boosting your metabolism, energising muscles and helping maintain healthy blood pressure levels. Dr Dawn Harper also says beware of empty calories in alcohol, which have no nutritional value. A 125ml glass of wine alone contains 105 calories. Find out more about calories and health risks of drinking too much alcohol at Drinkaware.

Batch cook

Cooking at home is associated with eating better quality food, consuming less calories and ordering less fast food, research shows. If you don’t want to cook every night, try batch cooking. Nutritionist Madeleine Shaw is a big fan as it saves money and helps with eating more healthily. "Planning ahead makes such a difference. I sit down on a Saturday and plan out the week and do a weekly shop. Having a plan does take a little time, but saves you so much time during the week," she says.

By making some of these manageable, healthy changes you’re much more likely to keep your weight in check over the long-term. Evidence shows restricting calories and dropping whole food groups isn’t sustainable long term and can be bad for your health, as they can lead to disordered eating, nutritional deficiencies and gaining more weight in the long run.

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