Small Changes in Habits Produce Weight Loss
Wednesday, May 1st, 2013
At Cornell University they have been investigating what type of small changes in eating habits produce lasting weight loss. Several years ago researchers ran a Mindless Eating Challenge involving 2000 participants to try and figure it out. They recently published an article that found:
“The results of this study suggest that online interventions based on small changes have the potential to gradually lead to clinically significant weight loss, but high attrition from publicly available or “free” programs still remains a challenge.”
More specifically, 42% of the participants lost about one pound during the program. Approximately 7% of the participants saw a significant weight loss of 5% or more. Some gained weight. Impressive results when you realize how small the changes are. Examples that participants found most effective include:
- Don’t eat directly from a package, always eat from a dish
- Put down utensils between bites
- Keep food out of sight except for healthy items.
These types of changes are easy to make but not for everybody. As pointed out in a Science Daily blog post:
”Common barriers that prevented people from making changes included personally unsuitable tips, forgetting, being too busy, unusual circumstances such as vacations, and emotional eating.”
I am working with a physician to develop a solution that addresses most of these barriers. The solution is a deck of 24 knowledge cards that document the small changes you can make to achieve healthy weight loss.
You use the cards through a free App called NewHabits. You can browse through the deck picking the cards that best fit your circumstances. That way the tips are always suitable. Because the cards are on your iPhone or iPad it is much easier to remember to use them. Cards are designed to fit everyday activities as well as special circumstances (e.g. vacations) and take just minutes to use. That way you can use them no matter where you are or how busy you might be.
Three sample healthy weight loss cards are available in NewHabits. One is shown above. Download the App (it is free), go to the store and look in the coming soon section for Healthy Weight cards. Give them a try and let me know what you think. We expect to publish the rest of the deck in June.
