A easy weight loss program hack: flip off the TV at mealtime.
Starvation isn’t nearly how a lot you eat.
As an alternative, your mind continuously picks up clues—like how a lot you’ve chewed and the way calorie-dense you expect the meal to be—to determine once you’re full.
However when your consideration shifts to a display, these alerts get fuzzy. You’re too distracted to trace what you’ve eaten or how glad you’re feeling, which might lead you to overeat.
A 2025 meta-analysis revealed within the journal Vitamins illustrates this effectively.
Scientists analyzed 23 research and located that those that ate whereas watching TV consumed round 5-to-10% greater than those that ate undistracted.
Worse nonetheless, as a result of the TV watchers’ brains didn’t totally register their meals, they felt much less glad and ended up consuming extra at their subsequent meal—about 22% extra, on common.
And that’s not the one draw back.
Research additionally reveals that individuals who watch TV at lunch wrestle to recollect what they ate, which results in extra snacking later. Being distracted may even make our meals taste much less flavorful, which might improve cravings all through the day.
So if you wish to keep in command of your urge for food, concentrate once you eat. Flip off the TV, put down your cellphone, and focus in your meals—the way it seems to be, the way it tastes, and the way your starvation adjustments as you eat.
It’s a small transfer that may make dieting a lot smoother.
If you’d like extra particular recommendations on weight-reduction plan, together with what number of energy, how a lot of every macronutrient, and which meals it is best to eat to succeed in your well being and health targets, take the Legion Diet Quiz, and in lower than a minute, you’ll know precisely what weight loss program is best for you. Click here to check it out.
Scientific References +
- Allah Rakha, et al. “Insights into the Constellating Drivers of Satiety Impacting Dietary Patterns and Lifestyle.” Frontiers in Nutrition, vol. 9, 20 Sept. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9549911/, https://doi.org/10.3389/fnut.2022.1002619. Accessed 23 Apr. 2023.
- Teo, Pey Sze, et al. “Texture-Based Differences in Eating Rate Influence Energy Intake for Minimally Processed and Ultra-Processed Meals.” The American Journal of Clinical Nutrition, vol. 116, no. 1, 14 Mar. 2022, pp. 244–254, https://doi.org/10.1093/ajcn/nqac068.
- Hogenkamp, P.S., et al. “Calorie Anticipation Alters Food Intake after Low-Caloric Not High-Caloric Preloads.” Obesity, vol. 21, no. 8, 13 Apr. 2013, pp. 1548–1553, https://doi.org/10.1002/oby.20293. Accessed 15 Nov. 2018.
- Garg, Dresshti, et al. “Watching Television While Eating Increases Food Intake: A Systematic Review and Meta-Analysis of Experimental Studies.” Nutrients, vol. 17, no. 1, 2 Jan. 2025, p. 166, https://doi.org/10.3390/nu17010166. Accessed 5 Jan. 2025.
- Robinson, Eric, et al. “Eating Attentively: A Systematic Review and Meta-Analysis of the Effect of Food Intake Memory and Awareness on Eating.” The American Journal of Clinical Nutrition, vol. 97, no. 4, 27 Feb. 2013, pp. 728–742, www.ncbi.nlm.nih.gov/pmc/articles/PMC3607652/, https://doi.org/10.3945/ajcn.112.045245. Accessed 13 Sept. 2019.
- Floor van Meer, et al. “The Effect of Cognitive Load on Preference and Intensity Processing of Sweet Taste in the Brain.” Appetite, vol. 188, 1 Sept. 2023, pp. 106630–106630, https://doi.org/10.1016/j.appet.2023.106630. Accessed 10 May 2024.
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