This week I wanted to address the study that Dr. Layne Norton mentioned in the tweet above. Now, most people don’t read scientific studies and only take the information distilled (often incorrectly) by the media. The reason I wanted to do this is because many people think the reason they fail at weight loss and living a healthier way is due to lack of motivation. This study turns that on its head. Science is important because it can help explain the why behind some of the things we see every day, that we may not understand.
The study is titled: A qualitative exploration of behaviour change and maintenance experience in people with overweight or obesity in a dietary intervention from Nutrition and Dietetics.
According to Liu, et al (2023):
This qualitative study aimed to explore the experiences of participants who were enrolled in 6-month controlled weight loss interventions with 2-month follow-up to better understand the process of behaviour change and maintenance.
The participants were divided into three different types of diet groups that had structured care and standard care. The structured care had frequent follow ups and assistance while the standard group did not. Some even had vitals and lab testing done to track their health statistics.
The researchers did structured interviews after the six month period to see if the participants continued their healthy habits. They found that those who had frequent accountability in the beginning were more likely to stick to the lifestyle. Those that didn’t were more likely to quit.
Another thing they found is that if the regimen did not fit with the lifestyle of the participant, they were also likely to quit.
Participants who reported tailoring the diet to better fit with their lifestyle tended to maintain the diet during the follow-up phase. For example, people in the iTRE group mainly found it difficult to manage fasting time with their social life, which could be resolved by rearranging the fasting days according to their upcoming event, allowing them to maintain 3 non-consecutive fasting days per week without disrupting their daily routine. Energy Restriction participants who found a fixed diet boring expanded their range of food choices by negotiating new meal plans and learning about the five core food groups to individualise their own recipes, therefore maintained their interest with the study diet.
Liu, et al (2023)
The bottom line is that many people need external motivation in the beginning of making a lifestyle change. Being held accountable ensures that you are less likely to give up. As time went on, internal motivation took over. External motivation turned into internal motivation. Also, making sure whatever plan you take fits how you live.
This study says nothing new other than what I’ve already been saying all along. Having science to back it up is helpful. Don’t be down on yourself if you need extra help to get going on your journey. Understanding that first will help you become more motivated in the long run.
Your Level Best 