Keys to Success: Introduction

Today’s post is an introduction to the study of factors which have been scientifically shown to aid in long term weight management. This is the first in a series of posts.

Let’s look at key factors that directly affect successful weight maintenance. And let’s put to rest factors which have been shown to be insignificant. In this way, we can concentrate on what does work so we don’t waste our time and energy on what does not.

According to Harvard Health Publishing, “The evidence suggests that age, gender, and socioeconomic status are not significant factors in predicting weight loss maintenance” (1). So even though relatively young, upper-middle class, white women are over represented in commercial diet advertising, they are no more – or less – successful in maintaining weight loss. Luckily for us, these circumstances are not meaningful, since we can do little to nothing to change them (2).

So what can we do to improve our odds?

“The data to date confirm the importance of self-regulation, and in particular self-monitoring of the day-to-day behaviors that drive energy intake and energy expenditure, especially eating behaviors. Those who have high self-efficacy (belief in your capacity to execute certain behaviors) for exercise in particular are more successful at sustaining weight loss” (1).

This is interesting, as typically behavior modification and lifestyle interventions have historically been the first step in obesity management (3).

“However, so far, randomized controlled trials evaluating the effectiveness of programs that target lifestyle behavior have shown mixed effects and, if effective, they have generally resulted in only small changes in target behaviors…In addition, the evidence shows that relatively little if any weight loss accomplished in treatment programs is maintained over the long term” (3).

In a systematic review of 35 studies conducted since 2000, Teixeira, P.J., Carraça, E.V., Marques, M.M. et al, found that these are among our most important skills to develop (3):

• Self-regulation, or the ability to control your own behavior to meet long term goals
• Self-efficacy, or the belief in your own capabilities to perform specific behaviors
• Autonomous motivation, or staying aware of the importance of a behavior to reach a goal or outcome
• Positive body image, or finding acceptance, respect, and comfort in your own skin
• Flexible eating control, a moderate dietary approach rather than an all-or-nothing outlook

We have previously discussed tracking, journaling and vision boards to cover the self-monitoring ideas. Also, I’ve written a number of posts on body image, vanity marketing, weight stigma, and appearance. That leaves us with these topics to explore further: self-regulation, self-efficacy, autonomous motivation, and flexible eating control.

Do you have any ideas to add? Please comment below and share your thoughts. I hope that we’ll continue to uncover new topics and tools to aid us in maintaining our healthy weight!

(1). https://www.health.harvard.edu/blog/what-is-a-successful-mindset-for-weight-loss-maintenance-202205112742

(2). https://pubmed.ncbi.nlm.nih.gov/30324651/

(3). https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0323-6