Weightloss

Lifting the Load Long-term Obesity is the disease of the 21st century (Rossner, 2002). We all know somebody who struggles with their weight. They decide to take action, determined to shed those extra pounds. They deprive themselves of indulgences like chocolate biscuits with their tea, they go out jogging wind hail or shine and they even subscribe to weekly editions of weight watchers magazine. This behaviour results in successful weight loss in most cases. However, after a couple of months their weight has returned, back to square one again, why? Relapse in weight loss is often due to failure to adhere to the weight-management behaviours that were undertaken in order to lose weight (Byrne, 2002). Avoiding those chocolate biscuits only lasts for so long! Like Pavlov, this definitely rings a bell! I am the perfect example of failure to maintain weight loss behaviours. I constantly delete my calorie counting apps only to re-download them a month later. The gym becomes my home for about 3 weeks and then we part ways for the rest of the year. Let’s be honest, this describes a lot you out there too! Even behavioural treatment fails to help maintain weight loss with half of the weight lost being regained within a year (Wadden, Sternberg, Letizia, Stunkard, & Foster, 1989) and all if not more of the weight being regained after 5 years (Wadden & frey, 1997).  However, there are success stories out there, some people lose weight and keep it off. What are the differences between those who regain their weight and those who maintain their new lower weight? Here are some factors that have been found to contribute:    Self-Efficacy: Self efficacy in this context refers to belief in one’s ability in relation to weight loss behaviour. For example, believing in your ability to do the necessary exercise or to refrain from eating unhealthy food. Research has shown that those with higher self-efficacy in relation to weight loss behaviour maintain weight loss more than those with low self-efficacy.                                                                                  Coping Skills: The ability to cope with stress has also been related to successful weight loss management. Failure to cope appropriately with stress can result in eating in response to negative emotions. However, effective problem-solving in relation to stressors reduces negative emotions and this makes eating as a means of regulating emotions less likely. Weight Goals: Differences in goal achievement have been shown to effect whether weight loss is maintained or not. Research has suggested that those who successfully achieve their weight loss goal in the first place are more likely to maintain their new lower weight. It was suggested that this is due to satisfaction with new weight and increased concern and attention paid to changes in weight as a result. However, failure to achieve goals may leave individuals feeling like weight loss behaviours are not worthwhile.   Dichotomous thinking:  The notion of dichotomous thinking is also known as ‘All or nothing thinking’ or ‘Black and white thinking’. This type of thinking is never good; it has been related to depression (Beck, 1976) and anorexia (Garner & Bemis, 1982) as well as other psychological difficulties along with failure to maintain weight loss behaviour. Dichotomous thinking can be related to weight goals as it can leave an individual feeling like they have failed if they do not reach their target.  As mentioned in the last point, this perception of failure means the person is not motivated to continue their weight loss behaviour.

So what are the take home messages here? What can you do maintain your hard earned weight loss? Well, firstly you can believe in your ability to lose weight, you can set realistic goals and do your best to achieve them. However, it is important to remember that any weight loss is progress so do not think that you have failed if you do not reach your target. For anyone who is interested in reading more about this, here are some links to studies by Byrne (2002) and Byrne and colleagues (2004). These links are the source of much of this information. Sit down with a cup of tea and have a read…..but remember no biscuits! An Article by Susan M. Byrne on Psychological Aspects of Weight Maintenance and Relapse in Obesity Article Relating to Psychological Predictors of Weight Regain in Obesity