10 Science-Backed Steps to Eat Less and Weigh Less with “Whole Person”
Natural Solutions|February 2021
Could nourishing ourselves multi-dimensionally — physically, emotionally, spiritually and socially — give us the scientifically sound nourishment we need to lose weight and keep it off?
By Deborah Kesten, MPH

If you’ve ever lost and then regained weight, what’s the best way to curb overeating and keep weight off for good? Rather than starting yet another diet, try tasting, really tasting your food. Or meditating for a moment before eating. Or dining in pleasant environs. In other words, think outside the diet.

Welcome to the world of overeating research!

My original research on Whole Person Integrative Eating® (WPIE)1-3 reveals the underlying reasons we overeat and gain weight. At the same time, it unlocks some truly remarkable ways to overcome overeating and up the odds of attaining and maintaining weight loss—by nourishing yourself physically, but also emotionally, spiritually, and socially. Here are 10 science-backed tips—from my overeating research on WPIE and that of others—that could lead to sustainable freedom from overeating and being overweight.

1. Choose chocolate.

Chocolate might remind you of something you’d like to overeat—but don’t write of chocolate just yet as a (heavenly) food that could help you lose weight. In a study published in Archives of Internal Medicine,â´ researchers showed it’s possible to eat chocolate and weigh less if you choose the right kinda cocoa content that’s 70% or higher, and the right amount— an ounce a day, about the size of a credit card. (Sorry, but more isn’t better `cause if you overeat chocolate, the calorie-count climbs too high to reap the rewards.) The secret to chocolate’s metabolic mystery? The antioxidant epicatechin, which revs up your metabolism.

2. Feed your senses.

Scientists in Germany have linked an aroma—specifically, the scent of olive oil—to eating and weighing less.âµ Somehow, just the scent of olive oil lead research participants to feel satiated sooner than those in the canola-oil-scented group. And it gets better: those in the olive-oil group lost weight, while the canola-oil folks gained weight.

Can “sense-filled” dining really up your odds of eating less? Yes, according to my research on Whole Person Integrative Eating®. Those in our study who replaced the Sensory Disregard overeating style we discovered with savoring flavors in food, ate less, and lost weight. To find out if the aroma is a stay-slim tool that works for you, try your own experiment with scentsory olive oil.

3. Nix night eating.

Call it nighttime hunger, nocturnal eating, or night eating syndrome (NES). Regardless of what it’s called, if you do a lot of overeating after you’ve had dinner or well into the wee small hours, it’s a triple weight-gain whammy! Researchers studying obesity and night eating reveal why:

1 Your metabolic rate and digestion slow down at night;

2 Consuming a lot of food at night wreaks havoc with hormones that control appetite,

And eating when your body is meant to relax and restore itself resets your body’s built-in biological clock.â¶

The takeaway: Human beings aren’t meant to eat a lot in the evening hours. It’s a formula for gaining weight and making it hard to lose weight.

4. Dine by design

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