Losing Weight Without Relapse
Want to lose weight successfully and keep it off? The best approach is to build confidence in your abilities, break your goal into small steps, and surround yourself with a supportive social environment. This is the conclusion of research by health scientist Eline Roordink.
Overweight and obesity are growing public health issues worldwide. In the Netherlands, 50% of the adult population is overweight, with 14% classified as obese. Obesity is associated with an increased risk of various chronic diseases, certain types of cancer, and a reduced quality of life.
Slipping Up
Weight loss can improve the health of people who are overweight or obese. However, maintaining that weight loss often proves challenging. Many individuals find themselves in situations where they slip back into old habits a "lapse." After multiple lapses, this can lead to a complete return to previous behaviors, or a "relapse."
Health scientist Eline Roordink studied the key predictors of successful weight loss. She conducted a literature review, interviewed individuals who had experienced relapses and health professionals, and carried out an experiment where participants filled out a questionnaire on their phones six times a day. The questionnaire asked how they felt, how confident they were in maintaining healthy behaviors, and how their social environment influenced them. These real-time insights highlighted situations that could lead to relapses. By combining these three methods, she developed a comprehensive understanding of the factors influencing a return to less healthy habits.
Challenging Moments
Roordink’s research shows that "self-efficacy" plays a major role in predicting whether someone will revert to old habits. "Self-efficacy is the confidence you have in your ability to maintain healthy behavior," she explains. "You can strengthen this through ‘coping planning.’ This means preparing yourself for how you’ll feel in difficult moments—like being at a party with snacks or exercising when you don’t feel like it. With coping planning, you think in advance about how to handle those feelings so they don’t overwhelm you in the moment. The more often you handle these situations successfully, the stronger your self-efficacy becomes."
Breaking weight loss goals into smaller steps also helps build self-efficacy. "Losing 20 kilos is a daunting goal," says Roordink. "It’s better to divide those 20 kilos into smaller milestones and celebrate each success. This approach boosts your confidence that you can achieve your weight-loss goals."
Social Pressure
In addition to self-efficacy, your environment plays a significant role in maintaining healthy behaviors. People around you can unintentionally exert social pressure. Supportive partners or housemates can be especially helpful since many moments of relapse occur at home. Roordink explains: "For example, if your partner wants to eat healthily, it’s important not to pressure them by saying things like, ‘Oh, just this once won’t hurt,’ or, ‘I made this especially for you.’"
Never experiencing a relapse? According to Roordink, that’s difficult. "It’s hard to avoid a lapse, and that’s okay. If you do relapse, it’s important to understand it’s not because you lack willpower. Instead, view it as a learning experience to help prevent frequent relapses in the future."
More information on the thesis