Are You Ready? Behavior Change and Weight Management
Article By: The Weight Watchers Research Dept.
MARCH, 2005 — Applying the Stages of Change model to weight loss is a challenge because of the multiple behaviors involved, and it can be difficult to determine what stage a person is in at any given time.
The Stages of Change model, which defines the six stages to making a sustained health-related behavior change, was originally developed to help people quit smoking. Applying the model to single behaviors, like smoking, drinking alcohol or fastening a seat belt, is relatively simple because the focus is limited to one specific behavior. Applying the Stages of Change model to weight loss is not simple, however, because achieving lasting weight loss requires multiple behavior changes in several areas of life, including physical activity and eating.
Stages of Change: Exercise
One area that has demonstrated positive results to use of the Stages of Change model is exercise. Tools have been developed to determine a person's stage of readiness and stage-specific guidelines have been established to reach the desired goal of making physical activity a part of daily life.1
Stages of Change: Eating Behaviors
The Stages of Change model has also been applied to eating behaviors. This is more difficult because of the complexity that eating involves. Altering usual food portions, changing meal patterns, making different food choices and altering food preparation methods are all distinct food behaviors. Because of this complexity, the results in studies focused on using the model to change eating behaviors have been mixed and are difficult to interpret.2
Like all models, the Stages of Change has limitations. Because it is not specifically measurable or defined, it can be difficult to clearly determine what stage a person is in at any given time. Moreover, an absolute linear progression through the stages has not been established.3 This is particularly true in the area of weight loss, most likely because of the multiple behaviors involved.
For example, in a review of studies looking at eating behaviors, it was determined that it was not possible to predict progression from the preparation stage into the action stage. Because these two stages mark the transition from "getting ready to make a change" to "making a change," the ability to assess the person's status is especially important. 4
From Change to Commitment
Readiness to change is one aspect of weight loss; staying the course once a weight loss program is started is another. Quitting a weight-loss attempt is common. New techniques are being developed and tested to address this problem.
Motivational interviewing is an emerging area of study that has shown some promise. Specifically geared to deal with the natural ambivalence that is part any lifestyle change, motivational interviewing is a method used to enhance motivation and bolster commitment to the change process. 5
Other Science Library Topics:
Are You Ready? Introduction to Behavior Change
Mind Skills for Lasting Weight Loss
FOOTNOTES
1Marcus BH, Simkin LR. The transtheoretical model: applications to exercise behavior. Med Sci Sports Exerc. 1994 Nov;26(11):1400-4.2Ni Mhurchu C, Margetts BM, Speller VM. Applying the stages-of-change model to dietary change. Nutr Rev. 1997 Jan;55(1 Pt 1):10-6.3Wilson GT, Schlam TR. The transtheoretical model and motivational interviewing in the treatment of eating and weight disorders. Clin Psychol Rev. 2004 Jul;24(3):361-78.4Armitage CJ, Sheeran P, Conner M, Arden MA. Stages of change or changes of stage? Predicting transitions in transtheoretical model stages in relation to healthy food choice. J Consult Clin Psychol. 2004 Jun;72(3):491-9.5Walitzer KS, Dermen KH, Connors GJ. Strategies for preparing clients for treatment. A review. Behav Modif. 1999 Jan;23(1):129-51.
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2 comments:
Well, I believe I am still in the preparation stage -- I am experimenting with bits and pieces of changing my behavior. When I am walking around at work, I try to hold in my tummy, especially when I climb the stairs. I am still intrigued by the influence of water on a daily regimen. I know the few times I got on the gazelle it wasn't really hard and there is no reason not to do it daily, except laziness and lack of motivation. That's what I would like the magic formula for. If I had motivation and discipline, I know I could lose considerable pounds. Any advice on how to get from preparation to commitment?
Well, I think I'm in the action stage and not yet in the maintaining stage since I've had some hiccups.
Grandma L- I would advise you to think of something that you could do that would embarrass you or make you feel uncomfortable if you don't exercise. For example, I made a goal this week to do all of my strength and aerobics and also add yoga every night. I made sure to put it on the blog because I knew I would be so embarrassed if I didn't keep my word. This is why last week I had to put on the blog that I did not have a cupcake....because I knew I wouldn't go back on my word. Is there something you could do or someone you could tell or some kind of penalty you have to do if you don't exercise at night? I don't know how large your parking lot is at work, but if you don't exercise at night, you could make your penalty "to park in the furthest parking spot". Or if you don't exercise, then you have to wake up 15 minutes earlier the next day (that would get me!). How about if you don't exercise you have to talk to Grandpa Livovich on the phone for 15 minutes....I bet you never miss exercising at night again! LOL.
My point is, find something that there's no way you can do if you don't exercise; a penalty, eat your words, etc. Everyone has something that possibly they only know that would really hurt them. Find that and I guarantee you will get on track.
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