The Law of Diminishing Returns: Building a Healthier Relationship With Food
Sometimes, the smartest nutrition strategies don’t come from a textbook, at least not the kind you’d expect. Originally rooted in economics, the law of diminishing returns is a concept that can actually be a powerful tool in developing a more mindful and balanced approach to eating.
Let’s explore how this principle works, why it matters for your health, and how you can apply it in your daily food choices to prevent overeating, cultivate satisfaction, and feel more in control around food.
What Is the Law of Diminishing Returns?
In economics, the law of diminishing returns states that as you continue to invest additional resources (like time, money, or labor) into a process, the benefit you gain from each extra unit will eventually decrease.
In simpler terms: more is not always better.
For example, imagine a factory. Hiring the first few workers boosts productivity a lot. But if the factory keeps adding workers without expanding equipment or space, each new hire contributes less and less. Eventually, productivity stalls, or even drops, because they’re just getting in each other’s way. It’s the classic “too many cooks in the kitchen” problem.
This principle applies far beyond economics - it shows up in everything from fitness to food to daily habits.
Applying the Law of Diminishing Returns to Eating
Food is one of the clearest examples of this law in action. In fact, that’s exactly how the concept was first taught to me (shoutout to Mr. Maisner for this next example which is forever burned into my memory).
Think about eating a York Peppermint Pattie. The first one? Heavenly (if you like York patties!). The second? Still great. By the fourth or fifth, though, the pleasure begins to fade and if you keep going, you may even feel discomfort from overeating.
That’s diminishing returns in real time: each bite provides less satisfaction until eventually the experience becomes negative.
Becoming aware of this natural curve can help you:
Eat more mindfully
Recognize your body’s cues for satisfaction and fullness
Prevent overconsumption
Reframe indulgence as something enjoyable, not guilt-inducing
Why We Often Ignore the Signal to Stop
If diminishing returns happen naturally, why do so many of us keep eating past the point of satisfaction? Several factors play a role:
Distraction: Eating in front of screens or while multitasking makes it harder to notice when enjoyment begins to fade.
Scarcity mindset: Feeling like this is your “only chance” to enjoy a food drives urgency and overeating.
Emotional eating: Stress, boredom, or loneliness can override physical cues.
Clean plate conditioning: Many of us grew up hearing, “Finish what’s on your plate,” which disconnects eating from internal signals.
Hyper-palatable foods: Processed foods designed for maximum taste stimulation often override normal satiety signals.
Understanding these influences doesn’t make you “weak,” it just makes you human. But awareness is the first step toward change.
Practical Tips to Apply Law of Diminishing Returns to Your Eating
1. Eliminate Distractions During Meals
Multitasking while eating reduces our ability to detect when satisfaction levels decline. Instead:
Turn off the TV and set aside your phone and other electronics while eating.
Focus on the taste, texture, and aroma of the food you are eating.
Halfway through, check in: “Am I still enjoying this as much as the first few bites?”
If going distraction-free feels overwhelming, start small. Try it with just one snack or meal a day.
2. Try the Practice of Hara Hachi Bu
This Okinawan concept means “eat until you’re 80% full.” It’s a cultural habit linked to longevity and health.
Think of hunger on a 0-10 scale (0 = starving, 10 = Thanksgiving stuffed) and consider where you are at.
Aim to stop around a 6 or 7, AKA satisfied but not stuffed.
Slow down by putting your fork down between bites (and/or try eating with your non-dominant hand!)
Pause to ask: “Would another bite increase or decrease my enjoyment?”
This method helps you capture the peak of satisfaction before diminishing returns set in.
3. Share Dessert (or Your Favorite Indulgence)
Desserts and indulgent foods often taste best in the first few bites. Sharing allows you to capture the peak enjoyment without sliding into diminishing returns.
Split a slice of cake with a friend.
Order two appetizers instead of a full entrée if dining out.
Try family-style dining or tapas, where everyone samples a bit.
Often, half the portion provides nearly all the satisfaction.
4. Use Mental Check-Ins to Identify Your “Sweet Spot”
If you notice that the joy of eating has faded or your body is beginning to feel uncomfortable, take a pause.
Ask yourself: At what point would I have felt satisfied?
Mentally note that moment for the future: THIS is your "point of diminishing returns"
Practice makes progress. If you overeat, use it as a learning experience and data, not a reason for guilt.
By repeatedly identifying the moment that is your point of diminishing returns you can build awareness over time, so eventually you’ll be a pro at stopping just short of the tipping point!
5. Portion Out Snacks and Treats
Eating directly from a bag of chips or carton of ice cream makes it nearly impossible to notice diminishing returns until you’ve overshot.
Instead:
Portion a serving into a bowl.
Store extras out of reach.
Use single-serve packs when convenience helps.
This doesn’t remove enjoyment, it helps you focus on the most rewarding bites.
6. Balance Fuel Foods and Fun Foods
The law of diminishing returns isn’t about cutting out “fun foods.” It’s about balancing them with nutrient-dense fuel foods.
Fuel foods: think whole grains, lean proteins, fruits, vegetables.
Fun foods: think desserts, salty snacks, comfort meals.
Pairing them together (like cookies with Greek yogurt or chips alongside a protein-packed lunch) helps you stay fuller, more satisfied, and less likely to overeat.
7. Reframe “More” as “Less Enjoyable”
Shifting mindset is key. Instead of thinking:
“I want more because I love it,”
reframe to:“I want to enjoy this while it still tastes amazing.”
When you catch yourself craving “just one more,” pause and ask: Will this bite add pleasure, or take it away?
Other Mindful Strategies That Align With This Principle
Avoid all-or-nothing thinking: You don’t have to eat "perfectly." Having one extra cookie doesn’t mean the whole day is blown. Just observe, adjust, and move on.
Practice intentional indulgence: Savoring your food slowly boosts satisfaction without needing more volume.
Give yourself full permission: When you allow yourself to eat what you love without guilt, you’re less likely to overdo it.
How This Principle Applies Beyond Eating
The law of diminishing returns can also shift how you think about wellness more broadly:
Exercise: More training isn’t always better. After a point, recovery matters more.
Work: Longer hours don’t always equal productivity; burnout reduces returns.
Dieting: More restriction doesn’t always equal better results; too much can backfire.
Recognizing diminishing returns emphasizes the importance of finding the balance point in all areas of health and performance.
Final Thoughts
By applying the law of diminishing returns to food and eating, you can learn to recognize when more isn’t better and avoid the tipping point where satisfaction turns into discomfort.
This principle isn’t about restriction, it’s about awareness. Becoming more attuned to the moment you feel “just enough” is a powerful skill that can improve your relationship with food, body, and self over time.
And remember: slip-ups aren’t failure. Every experience is feedback. The only real mistake is not learning from them.
