Behavior change programs are effective ways of reducing the risk of a variety of health problems related to being overweight and/or obese. However, research has consistently shown that while behavior change programs are initially very successful as a means for weight loss, once the behavior change program has ended, most often, participants regain the weight they had lost.

A recent behavior change program that sought to determine which type of motivation (intrinsic or extrinsic) would be more successful for long-term weight control found that participants who utilized intrinsic motivation (well-being and enjoyment) to be physically active showed greater weight loss and higher levels of physical activity over a three year period than participants who used extrinsic motivation (weight loss and aesthetic reasons).

What does this mean for you?

This information is important because the reasons that you are motivated to be active (intrinsic vs. extrinsic) may have major implications on how likely you are to maintain physical activity long-term. In order to maintain your physical activity behaviors, focus on goals that are of value to you and are more intrinsically (health, improved well-being) driven rather than extrinsically driven (weight and physical appearance). Additionally, think about finding enjoyable activities and activity environments. For example, you may enjoy water aerobics or walking with a friend or neighbor. What is enjoyable to one individual may or may not be enjoyable to another. Therefore, continue to try new activities until you find something that you truly enjoy. Doing these small things can help become successful at adhering to your physical activity plan for a lifetime.

Silva, M.N., Markland, D., Carraca, E.V., Vieira P.N., Coutinho, S.R., Minderco, C.S., Matos, M.G., Sardinha, L.B., Teixeira, P.J., (2011) Exercise autonomous motivation predicts 3-yr weight loss in women. Medicine and Science in Sports and Exercise, 43 (4), 728-737.