Overweight and obesity are a growing global health issue. In the Netherlands, 50% of the adult population is overweight, with 14% being obese. Overweight is associated with an increased risk of various chronic diseases, forms of cancer, and a reduced quality of life.
Slip-ups
Weight loss can improve the health of people who are overweight or obese. However, once the weight is lost, it is often difficult to maintain this weight loss. Many people find themselves in situations where they slip back into old behaviors, known as a "lapse," or after several lapses, a full return to old habits: a "relapse."
Health psychologist Eline Roordink studied the key predictors for successful weight loss. She conducted a literature review, spoke with individuals who had experienced "relapses," and with health professionals who support people in their weight loss journey. She also conducted a study in which participants filled out a questionnaire on their phone six times a day. The questionnaire asked how they felt, how confident they were in maintaining healthy behavior, and the influence of their social environment. These reports provided real-time insights into situations that could lead to a relapse. By combining these three methods, a comprehensive and detailed picture emerged of the factors influencing a return to unhealthy behaviors.
Difficult moments
Roordink’s research shows that "self-efficacy" plays a significant role in predicting whether someone will relapse into old habits. "Self-efficacy is the confidence you have in your ability to maintain healthy behavior," she explains. "You can increase this through 'coping planning.' This involves preparing for difficult moments in advance. Think about a party with unhealthy snacks or exercising when you don’t feel like it. With coping planning, you think ahead about what you’ll do when you face such a difficult situation. This makes it less overwhelming in the moment. As you successfully handle these situations more often, your self-efficacy grows."
Breaking down weight loss goals into smaller steps can also help increase self-efficacy. "Losing 20 kilograms is a very challenging goal," says Roordink. "It’s better to break that 20 kilograms into smaller goals and celebrate the successes along the way. This helps you build more confidence that you can lose weight."
Social pressure
In addition to self-efficacy, your environment plays a significant role in the likelihood of maintaining healthy behavior. As an observer, you can unknowingly exert social pressure. The involvement of partners or housemates can help those trying to lose weight, as many relapses occur at home. Roordink explains: "Imagine you have a partner who wants to eat healthily. It’s important not to pressure them by saying things like: 'Oh, one time won’t hurt' or 'I made this just for you.'"
Never a relapse again?
That’s difficult, according to Roordink. "It’s hard to prevent a lapse, and you don’t have to. If you do relapse, it’s important to understand that it doesn’t happen because you lack willpower. See it as a learning opportunity to prevent it from happening frequently."
Roordink will defend her doctoral research on December 19.