Five simple science based hacks that can help with weight loss

If you like your curries hot, you may have accidentally stumbled across a weight-loss hack. A recent study found that spicing up your meals may help reduce calorie intake and support weight loss.

Researchers at the University’s Sensory Evaluation Center explored how boosting “oral burn” — the spicy sensation from ingredients like chili peppers — impacts how much people eat. The results showed that adding a bit of heat to meals caused participants to eat less, ultimately lowering their calorie consumption.

The reason for this is that when the food is spicy, we just can’t eat it as quickly – causing us to slow down and giving time for our fullness signals to tell our brains we’ve had enough.

“We know from previous studies that when people slow down, they eat significantly less,” said Paige Cunningham, lead author on the study. “We suspected that making a meal spicier might slow people down. We thought, let’s test, under controlled experimental conditions in the lab, if adding a small amount of spice, but not so much that the meal is inedible, will make people eat slower and therefore eat less.”

So, if you’re looking to lose a little weight, reach for the habanero.

That’s not the only science-backed trick that can help you naturally eat less. Here are a few more evidence-based ways to do it.

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You’ve probably heard that gut health is important for overall health. Well now scientists think it plays a role in weight management too. Rob Hobson, registered nutritionist and author of Unprocess Your Family Life, says: “Fermented foods like kimchi, kefir, sauerkraut and live yoghurt support a healthy gut microbiome, which plays an indirect role in weight regulation through inflammation, appetite and metabolism.

A 2021 Stanford study found that people who increased fermented food intake improved gut bacterial diversity and lowered inflammatory markers which are changes associated with better metabolic health. While they don’t directly cause weight loss, regularly including these foods can help create the kind of gut environment that supports it.”

Dr Federica Amati, head nutritionist at ZOE, says there’s particularly promising evidence for kimchi. “Large-scale studies from Korea have provided valuable real-world evidence. In these populations, moderate kimchi consumption – around one to three servings per day – was associated with a lower prevalence of obesity and abdominal obesity, particularly in men.”

Why might this be? Well, as Dr Amati explains: “Mechanistically, these effects appear to be driven by the synergy of fibre, polyphenols, and live lactic acid bacteria present in fermented kimchi. Together, they influence the gut microbiome, supporting the growth of beneficial bacterial species that enhance metabolic flexibility, regulate appetite hormones, and reduce systemic inflammation.”

Adults are advised to consume about 30 g of dietary fibre daily to support overall health. Yet the latest data indicate that the average adult in the UK only gets around 18g. Eating an adequate amount of fibre supports good gut health and immunity but it can also help you lose weight.

“Among the simplest and most effective nutritional strategies for supporting healthy weight loss is to increase fibre intake,” says Dr Amati.

“Mechanistically, fibre works through several complementary pathways that make it particularly powerful for long-term weight regulation,” explains Dr Amati. “By slowing gastric emptying, increasing satiety hormones such as GLP-1 and PYY, and reducing appetite, fibre helps to naturally lower energy intake without the need for restriction.”

All plants contain fibre but among the richest sources are beans and other legumes, whole grains, nuts and seeds, vegetables such as broccoli and brussels sprouts and fruit such as raspberries, pears and bananas.

Dr Emily Leeming, microbiome expert, says this also makes you feel full because it adds bulk to your meals. “This then means food takes up more volume in your gut, with signals being sent to your brain that you’re full and satisfied. That’s likely one of the reasons why beans have been found to be just as satiating as beef.”

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Eat a daily handful of nuts

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This one may surprise people, as nuts are generally viewed as fattening. But studies show people who eat them regularly tend to weigh less than those who don’t.

Hobson says: “Nuts are calorie-dense, but research consistently shows they’re linked with lower body weight and reduced risk of obesity. They’re rich in fibre, protein and healthy fats, which help you feel fuller for longer and reduce snacking later in the day. Interestingly, studies also suggest that not all the calories from nuts are absorbed as some of the fat remains trapped within their fibrous structure.

“So, adding a small handful of nuts a day can actually support weight management rather than sabotage it.”

Invest in a good extra virgin olive oil

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The same thing is true of olive oil. Several studies have found that regularly eating extra virgin olive oil (EVOO) is linked with healthier body weight and less long-term weight gain. Despite being calorie-dense, EVOO appears to promote satiety, meaning people naturally eat less overall.

Research from Mediterranean populations – where olive oil is a dietary staple – has consistently shown lower rates of obesity and metabolic disease compared with countries that consume more saturated fats. Scientists believe this is due not only to the type of fat in olive oil (mainly monounsaturated) but also to its unique polyphenols (beneficial plant compounds), which may help regulate metabolism and reduce inflammation.

Turn the TV off, put your phone away and relish your food

We tend to eat more quickly when we’re distracted and not really paying attention to what’s on our plate. If you’re watching a YouTube video rather than focusing on your meal, you’re more likely to wolf it down without noticing.

Hobson says being more present when you eat can be a helpful way to moderate your pace and therefore reduce your calorie intake. “Eating more slowly allows your body’s hunger and fullness hormones time to communicate (typically about 20 minutes), helping you recognise when you’ve had enough.

Research has shown that fast eaters tend to consume more calories and have higher BMI compared to those who eat mindfully. Try putting your cutlery down between bites, avoiding distractions like screens, and actually tasting every mouthful of your food.”

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