The Psychology of Habits and Weight Loss: Breaking the Cycle

We all have habits, both good and bad. But when it comes to weight loss, understanding how habits work is key to making lasting changes. The Theory of Planned Behaviour (TPB) provides a helpful framework for examining the factors that influence our actions.

Understanding the Theory of Planned Behaviour

The TPB suggests that our behaviour is shaped by:

• Knowledge: Understanding the benefits of healthy eating and exercise. [1]

• Rewards and Fears: Recognising the positive outcomes of healthy habits and the negative consequences of unhealthy ones. [2]

• Intention: Having a strong desire to change.

However, the TPB also acknowledges that intention alone isn't enough. Old habits are deeply ingrained, offering the path of least resistance. That's why grabbing a snack feels easier than hitting the gym.

Strategies for Habit Change

To break free from unhealthy patterns and establish healthier ones, try these strategies:

• Make it Easy, Make it Hard: Increase the effort required for bad habits (hide the junk food) and decrease the effort required for good habits (have workout clothes ready). [3]

• Identify Your Triggers: Understand what situations or emotions lead to unhealthy choices. Are you a stress eater? Do you overindulge when bored? [4]

• Plan for Success: Develop alternative coping mechanisms for triggers. Practice stress-relief techniques, find healthy snacks, or engage in activities you enjoy. [5]

• Start Small: Don't try to overhaul everything at once. Focus on one small, achievable change at a time.

• Seek Support: Surround yourself with people who support your goals. Consider joining a weight loss group or finding an accountability partner. [6]

The Power of Persistence

Remember, forming new habits takes time and consistent effort. Research suggests it takes an average of 66 days for a new behaviour to become automatic. [7] Don't be discouraged by setbacks – they're a normal part of the process.

By understanding the psychology behind your habits and applying these strategies, you can make lasting changes and achieve your weight loss goals.

References

1. Pender, N. J., Murdaugh, C. L., & Parsons, M. A. (2006). Health promotion in nursing practice. Pearson Prentice Hall.

2. Rothman, A. J., Sheeran, P., & Wood, W. (2009). Behavior change: Insights from social cognition. In K. D. Vohs & R. F. Baumeister (Eds.), Handbook of self-regulation: Research, theory, and applications (2nd ed., pp. 522–540). Guilford Press.

3. Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863.

4. Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: the psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664–666.

5. Evers, C., Adriaanse, M., de Ridder, D., & de Wit, J. (2009). The impact of cue-exposure on self-control processes in food choice. Appetite, 53 (3), 416-421.

6. Wing, R.R., & Jeffery, R. W. (1999). Benefits of recruiting participants with friends and increasing social support for weight loss maintenance. Journal of Consulting and Clinical Psychology, 67(1), 132–138.

7. Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W., & Wardle, J. (2010). How are habits formed: Modeling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.