British researchers analysed 24 separate weight-loss studies and concluded that encouraging people to remember what food they have already consumed can help them reduce their calorie intake at subsequent meals.
Their findings, published in the American Journal of Clinical Nutrition, revealed that when people recalled that their last meal as satisfying and filling, they ate less at the next sitting. However, when people are distracted when they eat, taking less note of what they are consuming, they were more likely to eat more than they need and then more again at their next meal.
The researchers suggest that those looking to lose weight or maintain a weight loss might not have to count calories if they pay more attention to what they consume at each meal as the memory of enjoyable food would then return to inhibit their appetite later.
Some weight loss strategies focus on encouraging dieters to eat more slowly and to use mindfulness to think closely about their food. The British study only involved people who were not overweight and further studies are required to see if memory can be used to positive effect on the overweight or obese.
Aids to memory for those trying to lose weight include keeping cues of what you’ve already consumed close by, such as empty packaging, or taking notes of food intake and even snapping pictures of each snack or meal on a camera or mobile phone.
Eating alone can be less distracting for people than dining in a group and so you might be more inclined to pay attention to your food. However, studies have shown that communal eating has other benefits, usually social such as a family dining together.