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Jan 11

Is Motivation Enough to Achieve Long-Term Weight Loss? – BarBend

Long Term Weight Loss Comments Off on Is Motivation Enough to Achieve Long-Term Weight Loss? – BarBend

Losing weight and keeping it off is a long-term endeavor. There are many ways to accomplish sustained and consistent weight loss over time to positive results and they vary from person to person.

A Dec. 2023 study in Nutrition & Diabetics assessed six months of weight loss intervention, including time-restricted feeding,alternate-day fasting, and straightcaloric restriction. To measure quantitative and qualitative data, they interviewed participants two months after the six-month weight-loss period. (1)

Is motivation alone enough to achieve long-term weight loss? Not really. Nutrition scientistDr. Layne Nortondove into the studys findings in a YouTube video published on Dec. 27, 2023, reviewing the assessment ofbehavioral changesnecessary to maintain weight loss long-term. Check it out below:

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This 2023 study focused primarily on thepsychologicalchanges necessary to promote consistent and effective fat loss. The most significantmental factorfor success was the development offeedback loops.

The amount of feedback or accountability at the beginning of the six months was directly related to whether participants stuck with theirdiets. Frequent check-ins with theresearchersor the support staff had a really big benefit for them being adherent, says Dr. Norton. In fact, many of the subjects didnt enjoy the diets at the start, noting thatmotivationalone isnt a foolproof initial jumpstart for long-term diet success.

Behavior change sparks motivation, not the other way around. If the participants adhered to a diet and noticed changes to their health and physiques, they became motivated about the whole process and to continue it. When they committed to the process for long enough, they experiencedthe aesthetic benefits, which motivated them to continue.

In short, feedback and accountability fuel self-efficacy and, eventually, self-ownership.

Self-ownership is basically, I have thepower. I have theresponsibility.I believe I can do this because Ive seen these changes happen over time.

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Dr. Norton says that adaptation is another key indicator of diet sustainability. Usingmeal delivery servicesor changinggrocery liststolow-carborextra proteincan shift ones lifestyle or diet to accommodateones health goals.

Small changes, sustained via help from others, can lead tomore confidenceand motivation. Thefrequencyof feedback communication is important; touchpoints throughout the week can help better navigate the first month. Then, when physical changes are noticeable, confidence skyrockets.

Remodeling alifestyle, staying accountable to adiet coach, receiving feedback from specific biomarkers, gaining self-efficacy, and taking self-ownership are necessary for a successful weight loss journey. Motivation waxes and wanes, but according to this study, changing ones behavior is the key to changing onesphysique.

Featured image via Shutterstock/Laborant

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Is Motivation Enough to Achieve Long-Term Weight Loss? - BarBend

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