Introduction:
Embarking on a weight loss journey is a decision that millions of people make every year. It’s a path that promises improved health, increased self-confidence, and a sense of accomplishment. However, it’s also a path that’s fraught with challenges, primarily because it requires significant behaviour change. In this blog post, we’ll delve into the science behind weight loss and behaviour change, challenging some common assumptions and offering fresh insights. We’ll explore a recent study that provides a new perspective on how to approach weight loss, and discuss the practical implications of these findings.
Understanding the Traditional Approach to Weight Loss:
The conventional wisdom in weight loss strategies is to start small. Health and fitness professionals often advocate for a gradual approach, implementing small but impactful changes to steer weight in the desired direction. The underlying assumption is that the smallest and easiest changes are the best way to get started. The belief is that if we jump right into an intensive programme involving considerable behaviour modifications, we’ll likely discontinue our weight loss programme due to the overwhelming nature of doing too much too soon. This approach may seem instinctive and has been the cornerstone of many weight loss programmes. But is this premise correct?
Challenging the Status Quo:
A recent study by Kaikkonen and colleagues challenges this conventional wisdom. The study, which spanned 36 months, involved a 12-month weight loss intervention followed by a 24-month maintenance period. The researchers divided 120 adults with obesity into four groups, each following a different intervention plan;
- An “intensified behavioural modification” group.
- A group who did the same intensified behaviour modification programme, but also incorporated supervised exercise during the first three months of the programme.
- A group who did the same intensified behaviour modification programme, but also incorporated supervised exercise during months six to nine.
- A control group.
The researchers hypothesised that delaying the onset of the supervised exercise programme would be more advantageous long term compared to jumping right into exercise from the offset. They believed that the six-month delay would allow participants an easier transition into the behavioural modification programme, allowing them to adapt to the other elements of the programme, before introducing the supervised training at the six-month mark, which is often when people tend to stagnate and lose motivation with their weight management programme, often resulting with individuals experiencing weight regain.
However, the results of the study were surprising. The group who did the delayed exercise intervention actually had the most modest weight loss and changes in waist circumference. Larger reductions in weight loss and waist circumference were observed for the groups doing intensive behavioural modification only and intensive behavioural modification with the earlier exercise intervention.
Potential Limitations:
While these findings are intriguing, it’s important to note that they are based on a single study. More research is needed to confirm these results and to understand the underlying mechanisms. Furthermore, the study’s design may not reflect real-world conditions, as participants were closely monitored and received individual counselling, which may not be feasible for everyone.
Moreover, the study’s conclusions are based on averages, and individual responses to weight loss interventions can vary widely. Some people might thrive on a gradual approach, while others might do better with a more intensive programme from the start. It’s also worth noting that the study focused on an obese population, therefore it would be inappropriate to generalise the findings across a broad spectrum of different population types, without repeating the study in specific populations to see if the same results were obtained.
Unpacking the Psychology Behind Weight Loss:
Despite these limitations, the study offers valuable insights. It suggests that starting with more intensive changes from day one might be more effective than gradually increasing the intensity and demands of a weight loss programme. This doesn’t mean that everyone should jump into an intensive weight loss programme right away. Instead, it highlights the importance of tailoring the approach to the individual’s readiness and motivation.
The journey to weight loss is not just a physical one; it’s also deeply psychological. Two concepts that can shed light on the findings of the Kaikkonen study are the “fresh start effect” and the transtheoretical model of behaviour change.
The “fresh start effect” is a psychological phenomenon where individuals feel more motivated to pursue their goals when they perceive a new beginning. This is the principle behind New Year’s Resolutions, where the start of a new year sparks a sense of renewal and a fresh opportunity to achieve our goals. This effect can be harnessed in weight loss journeys, where the initial enthusiasm and motivation can be channelled into establishing new, healthier habits, even if they may be challenging at first.
Figure 1: How the fresh start effect can be harnessed for weight loss
On the other hand, the transtheoretical model of behaviour change provides a framework for understanding an individual’s readiness to change. It outlines a progression from pre-contemplation, where one is not yet considering change, to contemplation (intention to start a new behaviour in the foreseeable future), preparation (getting ready to take action), action (initiation and implementation of new behaviours), and finally, maintenance (sustaining the behaviour change for a while). Once a new behaviour, such as a healthier diet or regular exercise, is established and going well, the individual transitions to the maintenance stage, where the focus is on sustaining the new behaviour.
Figure 2: Summary of the transtheoretical model of behaviour change in relation to weight loss
These psychological concepts underscore the importance of considering an individual’s mental readiness and motivation when embarking on a weight loss journey or designing a weight loss programme. They also provide a fresh perspective on the findings of the Kaikkonen study, suggesting that the timing and intensity of behaviour changes in a weight loss programme should be tailored to the individual’s psychological readiness and motivation.
Practical Applications: Personalising Your Path to Weight Loss:
Envision this scenario: you’re midway through a six-month weight loss programme. You’ve been consistently achieving your goals and feeling a sense of accomplishment. Suddenly, your coach proposes it’s time to step up your exercise regimen. This might seem daunting. After all, exercise requires a substantial commitment of time and energy, and the research would suggest its influence on weight loss can often be less pronounced than we’d expect.
If your weight loss journey is on track, the idea of intensifying it might not be enticing, after all you’re getting results right?. Likewise, If things aren’t going as well as you’d hoped, the prospect of adding more complexity to an already challenging journey could feel insurmountable. In both instances, the introduction of a more vigorous exercise routine at the halfway point might feel like an undue burden. Under these circumstances there may be a high likelihood of demotivation, leading to plateau’s or even a regression in results.
However, if exercise had been a part of your programme from the start, you’d likely see it as an integral part of the process. You might even attribute your initial success to your commitment to the entire programme, including the exercise component and therefore relish the challenge of intensifying the programme further, or at the very least continue to be disciplined with the exercise portion of the programme (even if you found it very challenging at times).
So, what can we learn from this? Whether you’re a fitness coach designing a programme for a client or an individual planning your own weight loss journey, it’s essential to consider the individual’s willingness and capacity for change.
As a coach, your challenge is to maximise the ‘fresh start effect’ – the burst of motivation that accompanies the start of a new journey – without overwhelming your client. This requires a careful balance and a deep understanding of your client’s preparedness for change.
Drawing on past experience, I have found clients I have coached over the years might be willing to make significant dietary changes but at the same time may be tentative about starting an intense exercise programme. On the other hand, I have also worked with clients keen to start pushing hard in terms of their exercise programme but apprehensive about drastically altering their diet. Some clients have even been ready to embrace an extensive intervention incorporating all elements of exercise and nutrition. Others have preferred to start with small, simple changes, like swapping unhealthy foods for healthier options and making small positive changes to their daily activity levels.
I have found that the key is to tailor the programme to the individual’s readiness and motivation. You don’t need to push every aspect of a weight loss programme with utmost intensity from the start if you risk losing buy-in from the client you are working with. Instead, I often consider establishing ‘placeholder’ behaviours or habits that can be built on later. However, this is a delicate balance act and must be implemented correctly in order to facility the best long-term results.
For instance, if your programme is initially focused on exercise, you might encourage your client to start recording/tracking their food intake without making any changes. Utilising dietary apps/software or a good old-fashioned notebook can be an effective strategy, that can often pay dividends further down an individual’s weight loss journey. This establishes a habit that can be built upon later when you’re ready to introduce more demanding dietary changes.
Conversely, if your programme is initially focused on nutrition, you might encourage your client to start with a few short, easy sessions of structured exercise, like a leisurely swim or resistance training programme 1-2 times a week. This sets up the habit of regular exercise at their local leisure centre or gym, which can be built upon later when you’re ready to introduce more frequency, volume and/or intensity to the workouts.
In both cases, you’re harnessing the fresh start effect to establish new behaviours from the outset. Then when you’re ready to ramp things up there are no brand-new behaviours to introduce. Instead, you’re building on the habits that have already been established, making the transition smoother and less daunting, ultimately leading to greater success.
Summary and Key Takeaways:
The journey to weight loss is not a one-size-fits-all. It’s a personal journey that requires a tailored approach. So, whether you’re a fitness coach designing a programme for a client or an individual planning your own weight loss journey, remember to consider readiness and motivation when deciding how to start. It might just make the difference between success and failure.
The key takeaway from the research insights is that while the popular belief recommends a gradual introduction to a health and fitness regimen, this may not resonate with everyone. Interestingly, the study we delved into showed that those who initiated with high intensity from the start experienced better outcomes than those who incrementally increased their efforts over a six-month period.
Taking these findings into account, it’s imperative to craft a plan that resonates with an individual’s readiness and needs. Beginning with establishing core habits right from the get-go can be advantageous, leveraging the initial burst of enthusiasm, motivation, and confidence often associated with the fresh start effect. While it’s essential to avoid overwhelming a client from the start, the study underscores the possible setbacks of being too reserved in the programme’s early stages. This novel view on weight management strategies encourages us to recalibrate our methods. It stresses the importance of balancing an individual’s motivation and preparedness with the right dose and rigor of dietary and exercise intervention, if long term results are to be achieved successfully.
References:
Dai, H., Milkman, K.L. & Riis, J., 2014. The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science, 60(10), pp.2563-2582. Available at: https://papers.ssrn.com/sol3/papers.cfm?abstract_id=2204126
Kaikkonen, K.M., Korpelainen, R., Keinänen-Kiukaanniemi, S.M. & Korpelainen, J.T., 2023. Long-term effects on weight loss and maintenance by intensive start with diet and exercise. Scand J Med Sci Sports, 33(3), pp.246-256. Available at: https://doi.org/10.1111/sms.14269
Prochaska, J.O. & Velicer, W.F., 1997. The transtheoretical model of health behavior change. American Journal of Health Promotion, 12(1), pp. 38-48. Available at: https://pubmed.ncbi.nlm.nih.gov/10170434/ Prochaska, J.O., Norcross, J.C. & DiClemente, C.C., 2013. Applying the stages of change. Psychotherapy in Australia, 19(2), pp. 10-15. Available at: https://cdn.lifehacker.ru/wp-content/uploads/2018/08/APPLYING_THE_STAGES_OF_CHANGE_JOHN_NORCROSS_1535368885.pdf