Uploaded by chicken nugget

3 behavioral psychology tips for weight loss - CNN

advertisement
7/14/2021
3 behavioral psychology tips for weight loss - CNN
3 behavioral psychology tips for weight loss
LIVE TV
By Claire Madigan, Loughborough University
 Updated 4:36 AM ET, Thu April 1, 2021
Using behavioral psychology techniques — like goal setting, self-monitoring and social support — can all be implemented as
weight loss strategies.
Editor's Note: The views expressed in this commentary are solely those of the writers. CNN is showcasing the
work of The Conversation, a collaboration between journalists and academics to provide news analysis and
commentary. The content is produced solely by The Conversation.
(The Conversation) — There's no shortage of weight loss programs out there to choose from, each of which
claim to have the key to shedding pounds. One of the latest popular weight loss programs out there is Noom,
which claims that behavioral psychology is the key to helping people lose weight for good -- including those who
haven't had success in the past.
Behavioral psychology aims to understand why we behave the way we do and analyze patterns in our actions and
behaviors. Using it to aid weight loss means understanding the many factors that influence weight gain, such as
easy access to unhealthy foods. This can help us make changes to prevent this from happening.
Although one study has looked at Noom's effectiveness when it comes to weight loss, it's still difficult to say
whether it's more successful than other similar programs in aiding weight loss. But we do know from a wide body
of research that many behavioral psychology techniques can be used to help people successfully lose weight.
READ MORE: A doctor's apology to those fighting obesity
https://www.cnn.com/2021/04/01/health/weight-loss-behavioral-psychology-wellness-partner/
1/4
7/14/2021
3 behavioral psychology tips for weight loss - CNN
1. Goal setting
LIVE TV
Many weight loss programs start by asking people to set a goal. And research indeed shows that creating this
"intention" actually motivates you to change your behavior.
Sign up for Fitness, But Better
CNN’s expert-backed fitness guide.
Email address
Sign Me Up
By subscribing you agree to our privacy policy.
And this is true no matter if your goal is to lose a certain amount of weight, eat healthier or to exercise more. But
since physical activity on its own is unlikely to cause a significant amount of weight loss, a combination of goals
may be most effective in keeping people motivated and helping them reach their goals.
But how many goals should a person set? One study found that frequent goal setting means that you're more likely
to implement changes, which ultimately means you're more likely to lose weight. However, there's no concrete
evidence of the exact number of goals to be set.
Previously it was thought that goals had to be specific -- for example, aiming to lose one pound a week until you've
lost 20 pounds altogether. But more recent research suggests this may not true -- with data showing goal setting is
effective even if the goals are vaguely defined (such as aiming to be more active, rather than aiming to run for ten
minutes everyday).
The jury is also still out on whether goals should be large or small. But one review that looked at goal setting for
behavior change concluded that goal setting was effective when goals were challenging, set publicly and was a
group goal. While only 6% of the studies in this review were about weight loss specifically, other research has found
that people who have large goals (such as losing 20 kilograms in three months) lose more weight than those with
smaller goals (such as losing 5 kilograms in the same time frame). The same has been found for goals relating to
physical activity -- showing how important setting goals is.
READ MORE: Good nutrition can contribute to keeping Covid-19 and other diseases away
2. Self-monitoring
Measuring your weight and what you eat -- known as "self-monitoring" -- is one of the most effective strategies
from the field of behavioral psychology for weight loss. It's also included in most weight management programs.
Self-monitoring works by making you more aware of what you're eating and drinking, and what is happening to
your weight. In turn, this can help you avoid overeating indulgent, unhealthy foods.
People that are successful at losing weight -- and keeping it off -- weigh themselves regularly. Research shows
weighing yourself at least once per week leads to the greatest success -- with one study even suggesting weighing
daily.
https://www.cnn.com/2021/04/01/health/weight-loss-behavioral-psychology-wellness-partner/
2/4
7/14/2021
3 behavioral psychology tips for weight loss - CNN
Recording what you eat takes more time then weighing yourself, but it's as important and is proven to work.
LIVE TV
The trick here is finding an easy way to do this so that you can sustain it. While filling out food diaries works, people
can often feel like they don't have time or are too tired at the end of the day to do so. A compromise could be to
record what you eat when you first begin trying to lose weight, then weigh yourself to keep on target. If your weight
goes back up, go back to recording what you eat.
There are concerns that tracking weight and diet -- particularly with weight -- can create obsessiveness and lead
to eating disorders. However, other research has shown self-monitoring has no bad effects. Overall, self-monitoring
may not work for some people, but is proven to be helpful for many.
READ MORE: 8 simple strategies to fuel your body during a pandemic
3. Social support
The third strategy is to get feedback and support from friends, family or supervised programs. The reason social
support helps is because it creates a sense of accountability.
Research has shown that people who attend weight loss programs with a friend or family member are more likely
to stick with it and lose more weight. There appears to be no particular person that's better for motivation -- the
important thing is that supporters are engaged.
READ MORE: Why an exercise buddy or group workout may be even better for you than solo workouts
Since most weight loss programs that use these strategies from behavioral psychology work, the key is to find a
programs that you like and stick to it. If a programs or app isn't your thing, then set a goal, measure your progress,
and ask someone in your social circle to help.
Claire Madigan is a senior research associate at Loughborough University in the United Kingdom.
Republished under a Creative Commons license from The Conversation.
Search CNN...
US
World
Politics
Business
Opinion
Health
Entertainment
Tech
https://www.cnn.com/2021/04/01/health/weight-loss-behavioral-psychology-wellness-partner/
3/4
7/14/2021
3 behavioral psychology tips for weight loss - CNN
Style
LIVE TV
Travel
Sports
Videos
Audio
Coupons
Weather
More
FOLLOW CNN
Terms of Use
Privacy Policy
Do Not Sell My Personal Information
Transcripts
License Footage
AdChoices
CNN Newsource
About Us
CNN Store
Newsletters
Sitemap
© 2021 Cable News Network. A Warner Media Company. All Rights Reserved.
CNN Sans ™ & © 2016 Cable News Network.
https://www.cnn.com/2021/04/01/health/weight-loss-behavioral-psychology-wellness-partner/
4/4
Download