Successful Weight Loss in a Self-Taught, Self-Administered Program

Abstract

There is little evidence concerning the effectiveness of self-help materials for weight control. The purpose of this research was to evaluate a self-help weight-loss program. Obese (body fat ≥25.0%, range = 25.0-48.6%, mean±SEM=36.5±1.3%) men (n=14) and women (n=21) were given a workbook detailing a behavior modification approach to weight loss that emphasizes self-monitoring of diet and exercise behaviors, and then sent home for 6 months to learn how to lose weight on their own. A group of 9 controls (CONT) who did not get a workbook were used for comparison. ANOVA showed that the experimental group (EXP) lost 8.1 ±0.9 (mean±SEM) kg body weight, 6.4±0.8kg fat, and 3.9±0.6% body fat; all significant over time (p < 0.001) and different from the CONT (p < 0.0001) who showed no change in these variables. The EXP also reduced their fat intake (% of joules) from 36.1 ± 1.0% to 27.9 ±1.3% (p < 0.0001), increased their carbohydrate intake from 45.7 ± 1.2% to 50.0± 1.7% (p < 0.007) and their protein intake from 16.3±0.05% to 20.7±0.7% (0<0.03), all of which were significantly different (p<0.03) than the CONT who did not change. Dietary fiber increased in the EXP from 19.8± 1.4 to 27.3±2.2g/d (p<0.001) even with a significant reduction in energy intake (11.3 ±0.6 vs. 8.9±0.5Mj/d; p<0.0001). EXP increased their exercise frequency from 1.5 ± 0.3 d/wk to 3.8 ± 0.4 d/wk compared to no change (1.5 ±0.8 d/wk) for CONT (p < 0.0001). These data suggest that obese adults can teach themselves how to make positive changes in eating and exercise behaviors that result in fat loss.

Key words

Obesity - self-help - weight loss - body composition - body fat - overweight - diet - exercise