Researchers wanted to understand how people control their eating habits in real life, not just what they say in surveys. They created a new tool that sends text messages throughout the day asking people about their hunger, food choices, and whether they’re resisting foods they want to eat. By studying 94 people over two days, they discovered that people who naturally eat less tend to feel less hungry and choose smaller portions. Interestingly, people who actively resist tempting foods throughout the day tend to have healthier weights. This research shows that tracking eating habits moment-by-moment gives us better information than traditional questionnaires.

The Quick Take

  • What they studied: How well people control their eating habits in everyday life, and whether tracking these habits throughout the day (instead of just asking people to remember) gives us better information about weight and eating patterns.
  • Who participated: 94 people (mostly women) with an average healthy weight. They were asked to respond to text messages seven times per day for two days, answering questions about their hunger, food choices, and whether they were resisting foods they wanted to eat.
  • Key finding: People who naturally eat less food reported feeling less hungry and chose smaller portions. Additionally, people who successfully resisted tempting foods throughout the day tended to have lower body weights, suggesting that real-time self-control matters for weight management.
  • What it means for you: Tracking your eating habits throughout the day—rather than relying on memory—may give you better insights into your actual eating patterns and help you understand your hunger signals. This could be useful for anyone trying to manage their weight or understand their relationship with food, though individual results will vary.

The Research Details

This study used a method called ecological momentary assessment (EMA), which is a fancy way of saying ‘capturing real-life moments as they happen.’ Instead of asking people to remember what they ate or how hungry they felt, researchers sent text messages to participants seven times throughout each day. Each text asked three simple questions: How hungry are you right now? How much food would you choose to eat? and Are you resisting any foods you want to eat?

The researchers compared two different ways of measuring eating control. First, they used a traditional questionnaire (called TFEQ-18) that asks people general questions about their eating habits. Second, they used their new text-message tool to capture real-time information about eating choices and self-control. By comparing these two methods, they could see whether the old way of measuring eating control actually matched what people were really doing throughout the day.

Participants answered these text messages for two consecutive weekdays, giving researchers a snapshot of their actual eating behavior and hunger patterns in real life, not in a laboratory setting.

Traditional questionnaires ask people to remember and summarize their eating habits, which can be inaccurate because people forget details or don’t remember how they felt days or weeks ago. By using text messages to ask questions in the moment, researchers capture more accurate information about what’s actually happening. This approach helps scientists understand whether the old measurement methods are actually useful, and it reveals patterns that might be hidden when people just try to remember.

This study has several strengths: it used a novel technology to capture real-time data, which is more reliable than memory-based surveys; it included a reasonable sample size of 94 people; and it measured multiple aspects of eating behavior (hunger, portion size, and self-control). However, the study only tracked people for two days, which is a short time period. The sample was mostly female and had healthy weights on average, so the findings might not apply equally to all groups. The researchers also conducted some exploratory analyses that would benefit from confirmation in future studies.

What the Results Show

The main finding was that people who scored high on the traditional eating-control questionnaire (meaning they naturally eat less) reported significantly lower hunger levels throughout the day and chose smaller food portions. This relationship was consistent and statistically significant, meaning it’s unlikely to be due to chance.

The second major finding involved real-time self-control. When researchers looked at how often people resisted foods they were tempted by during the day, they found that people who successfully resisted tempting foods more often tended to have lower body weights. This suggests that moment-to-moment self-control in eating situations may be important for maintaining a healthy weight.

These findings suggest that eating control works in two ways: some people naturally feel less hungry and want smaller portions, while others actively resist tempting foods throughout the day. Both approaches appear to be associated with healthier weights.

The study also looked at how much hunger and portion-size choices varied throughout the day. People with higher eating control showed less variation in their portion-size choices, suggesting their eating patterns are more consistent and stable. This stability might make it easier to maintain healthy eating habits over time.

Previous research has relied heavily on questionnaires where people answer general questions about their eating habits. This study adds to that research by showing that real-time tracking captures different and potentially more accurate information. The findings support the idea that traditional questionnaires do measure something real about eating behavior, but they don’t capture the full picture of how eating control actually works moment-to-moment in daily life.

The study only tracked people for two days, which is a short time frame. Eating habits can vary significantly from day to day and week to week, so longer tracking would give a more complete picture. The sample was mostly women with healthy weights, so we don’t know if these findings apply equally to men or to people with obesity. Additionally, the study is observational, meaning it shows relationships between variables but doesn’t prove that one causes the other. Finally, some of the exploratory findings (like the relationship between real-time self-control and BMI) would benefit from being tested again in a new study to confirm they’re reliable.

The Bottom Line

If you’re interested in understanding your eating habits, consider tracking your hunger, food choices, and moments of food resistance throughout the day using a simple app or journal. This real-time tracking appears to provide more useful information than trying to remember your eating patterns at the end of the day. (Moderate confidence: This is a new approach that shows promise, but more research is needed to confirm these findings.)

This research is most relevant for people interested in weight management, those trying to understand their hunger signals, and anyone curious about their eating patterns. It may be particularly useful for people who struggle with food cravings or portion control. However, this is one study with a limited sample, so it shouldn’t be the only basis for making major dietary changes. People with eating disorders should consult healthcare providers before using tracking tools.

Real-time tracking can provide immediate insights into your eating patterns within days or weeks. However, meaningful changes in weight or eating habits typically take several weeks to months to become apparent. Consistency with tracking is more important than expecting quick results.

Want to Apply This Research?

  • Set up 5-7 daily reminders to rate your hunger on a scale of 1-10 and note whether you resisted any tempting foods. Track this for at least two weeks to identify patterns in your hunger levels and self-control moments.
  • When you receive a tracking prompt, pause and honestly assess your hunger before eating. Use this information to make intentional choices about portion sizes rather than eating automatically. Over time, this awareness can help you better recognize true hunger versus habit-based eating.
  • Review your tracking data weekly to identify patterns: Do you feel hungrier at certain times? Are there specific foods you frequently resist? Do your portion choices vary throughout the day? Use these insights to plan meals and snacks strategically, and celebrate moments when you successfully resisted tempting foods.

This research describes associations between eating control and weight, but does not prove cause-and-effect relationships. Individual results vary based on genetics, metabolism, overall diet quality, physical activity, and many other factors. This study should not replace personalized advice from a doctor, registered dietitian, or mental health professional, especially for people with eating disorders, medical conditions affecting appetite, or those taking medications that influence eating behavior. Always consult a healthcare provider before making significant dietary changes or starting a new tracking program.