Struggling to maintain your weight while juggling work stress?

Discover 12 practical and psychology-backed tricks to help you shed pounds effortlessly—even at the office.

Let’s face it—most of the time, we eat not because we’re genuinely hungry but because of stress, habit, or even boredom. From long office hours to quick snacks at our desks, our environment often influences our eating habits. But here’s the good news: with a few psychological and practical tweaks, you can take control of your cravings and start losing weight without feeling overwhelmed. These 12 strategies are backed by behavioural science and are easy to incorporate into your daily routine.

1. Don’t Be Afraid of Relapses

We’ve all been there—you’re a week into your healthy eating plan, and suddenly, you find yourself devouring a chocolate bar or leftover pizza. Don’t panic or beat yourself up. Instead, acknowledge it as a momentary lapse, not a failure. Pick yourself up, grab a healthier snack (like a fruit or a salad), and move on. Consistency is key, and one misstep doesn’t undo all your progress.

2. Follow the Rule of Two

When preparing your meals, always include two food types on your plate. For instance, pair meat with vegetables, fish with a salad, or a side dish with a lean protein. This simple habit will help you develop a more balanced eating style and reduce the temptation to overload your plate with calorie-dense options.

3. Make Second Helpings Inconvenient

If you’re tempted to grab seconds, try eating in a different room from where the food is stored. For example, enjoy your meal on the balcony, in the living room, or even in the garden. By the time you get up and head back to the kitchen, your hunger may subside, saving you from unnecessary calories.

4. Keep Evidence of What You Eat

During meals, don’t immediately throw away food wrappers, bones, or other leftovers. Research shows that leaving evidence of what you’ve eaten helps you recognise fullness sooner, reducing the chance of overeating. Keep everything in sight until the meal is done, and let your sense of satiety guide your portion sizes.

5. Use Smaller Plates

The “bottomless plate” phenomenon reveals that people tend to eat until their plate is empty, regardless of how full they feel. Combat this by using smaller plates, which naturally reduce portion sizes without you even realising it. Combine this with mindful eating, and you’ll find yourself satisfied with less.

6. Watch Who You Eat With

Dining alone may feel lonely, but it can actually help you eat less. Studies show we eat up to 30% more when dining with one other person and nearly twice as much when eating in a group of four or more. When socialising, stick to snacks and drinks instead of full meals to avoid overindulging.

7. Stick to a Shopping List

When grocery shopping, plan ahead by creating a detailed list of the essentials—meat, vegetables, cereals, and other staples. Avoid impulse purchases and resist the lure of unhealthy snacks. The more prepared you are, the less likely you’ll reach for processed junk during the week.

8. Hide Your Yummies

Keep your snacks and treats out of easy reach. Store them in the darkest, hardest-to-access part of your pantry or fridge. While completely banning these foods might backfire by making you crave them more, keeping them out of sight can reduce temptation and help you eat them in moderation.

9. Chew Slowly and Thoroughly

Chewing each bite at least 32 times may sound tedious, but it works wonders for weight loss. The process slows down your eating, allowing your brain to register fullness before you overeat. Plus, thoroughly chewing food enhances flavour, making each meal more satisfying.

10. Prioritise Breakfast

Skipping breakfast in hopes of saving calories often backfires. Research shows that slim individuals almost always eat a hearty breakfast, while those struggling with weight tend to skip it. Start your day with a nutritious meal to stabilise your energy levels and curb cravings later on.

11. Serve Food in Portions

Out of sight, out of mind—this principle works well for weight control. Instead of placing serving bowls or frying pans on the table, dish out your meals into individual portions in the kitchen. The less you see, the less you’ll be tempted to eat.

12. Be Patient and Consistent Don’t feel pressured to implement all these tips at once. Gradually incorporate one or two into your routine each week. This slow but steady approach helps build long-term habits, making it easier to stick to your weight loss journey. Remember, lasting results come from consistent effort over time.