The vacation season is full of scrumptious minefields that may derail a weight-loss or weight-maintenance plan: excessive-calorie treats, restricted time for train and stress.
In a brand new study printed within the journal Health Psychology, University of Florida researchers examined how folks’s ideas, emotions and behaviors throughout one week can predict weight change the next week. Knowing what elements play a task in week-to-week weight change could assist folks handle their weight throughout difficult intervals, resembling the vacations, mentioned lead creator Kathryn Ross, Ph.D., an assistant professor within the division of scientific and well being psychology within the UF College of Public Health and Health Professions, half of UF Health.
“Based on our findings, weighing yourself regularly, tracking your calories and engaging in physical activity might be particularly important strategies for preventing extra weight gain during the holidays,” Ross mentioned. “Most people tend to experience some weight gain around the winter holiday season, but people who continue to self-monitor their calorie intake and weight are less likely to gain weight during this time. It may be that the act of writing everything down helps you say no to extra treats, or it may be that keeping track of what you eat and drink can help you make adjustments.”
In addition to self-monitoring, the researchers discovered individuals who had been most profitable at dropping weight made meals decisions in keeping with their weight-loss targets and positioned better significance on staying on observe with targets. They additionally reported extra optimistic temper, much less boredom with weight-control efforts, much less starvation and fewer temptation to eat meals “not on plan.”
Conversely, individuals who regained weight had been much less prone to self-monitor, engaged in much less bodily exercise and had a much less-optimistic temper, extra stress and better temptation to skip deliberate bodily exercise, and felt that staying on observe took extra effort.
The UF study — funded by the National Institute of Diabetes and Digestive and Kidney Diseases — is the primary to have a look at behavioral elements associated to weight on a weekly foundation. Previous research have requested individuals questions on temper and ideas at baseline, on the conclusion of a weight-loss intervention and/or months later. But precious data could also be missed with that strategy, Ross mentioned.
“A limitation to results based on retrospective recall is that our memory of past thoughts, feelings and behaviors isn’t that great,” she mentioned. “Research has shown that, rather than our memories being ‘snapshots’ in time, they’re more like reconstructions based on our current opinions and behaviors and thoughts of how we think we would have previously thought, felt or behaved.”
The study concerned 75 individuals who took half in an web-based mostly program for workers of a Rhode Island well being care company. After an preliminary weight-loss intervention, individuals had been tracked for 9 months. They used a sensible scale each day that transmitted their weight information on to researchers through a mobile community. Participants logged right into a study web site as soon as every week to submit self-monitoring information on calorie consumption, train and weight, and to reply questions on their temper, stress, starvation and extra.
On the premise of the info gathered in the course of the study, Ross and her crew have developed a predictive weight-gain algorithm they’re utilizing in a brand new $three million study funded by the NIDDK. Following a weight-loss intervention, individuals shall be randomly assigned to at least one of two teams that shall be adopted for 2 years utilizing a smartphone-based mostly weight-maintenance program. One group will obtain the present customary for prolonged care: month-to-month observe-ups on a hard and fast schedule from an interventionist to debate boundaries to weight upkeep and drawback-fixing methods. In the opposite group, if the smartphone app detects a participant could also be in a excessive-danger interval for weight achieve, an interventionist will contact the participant to supply help.
The objective is to realize an excellent higher understanding of how well being care suppliers might help people navigate the challenges of weight loss and weight-loss upkeep.
“Current weight-loss interventions don’t work the same for everybody, and that variability is even greater during the weight-loss maintenance period,” Ross mentioned. “The one-size-fits-all approach isn’t going to be our answer forever. Our hope is that we will start to build the foundational data we need to develop personalized interventions for weight control.”