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Embarking on a weight loss journey often entails navigating challenging terrain marked by high-calorie temptations and occasional overeating setbacks. In a groundbreaking study conducted by the Center for Weight, Eating, and Lifestyle Sciences (WELL Center) at Drexel University’s College of Arts and Sciences, researchers explored the impact of self-compassion on individuals striving to overcome such obstacles. The study, recently published in Appetite, unveils how treating oneself with the same kindness and care extended to loved ones can foster resilience in the face of weight loss setbacks.
The study involved 140 participants enrolled in a group-based lifestyle modification program aimed at weight loss. Through smartphone surveys, participants reported instances of dietary lapses, detailing their response to such lapses and indicating the level of self-compassion exercised. Findings revealed that individuals exhibiting more self-compassionate responses experienced better mood and improved self-control over their eating and exercise behavior in the hours following a lapse.
Lead author Charlotte Hagerman, PhD, an assistant research professor, emphasized the significance of practicing self-compassion as a strategy to enhance success in achieving weight loss goals. The study highlights the road to weight loss as one paved with setbacks and challenges, making self-compassion a vital tool to cope with self-defeating thoughts and emotions that may arise.
Weight loss and maintenance are acknowledged as formidable challenges, often accompanied by self-blame for perceived lapses in willpower. Hagerman emphasized that living in an environment conducive to overeating complicates the process further. Instead of harsh self-criticism, the study advocates for employing self-compassion as a key strategy for fostering resilience during the weight loss journey.
Hagerman encouraged reframing negative self-talk, urging individuals to speak to themselves with the kindness reserved for friends or loved ones. The study encourages a shift from self-criticism to self-compassion, recognizing the difficulties inherent in the weight loss process. The research team envisions more effective interventions that teach people how to practice self-compassion during setbacks, ultimately paving the way for a healthier and more successful weight loss journey.
The study underscores the importance of self-compassion as a powerful ally in the pursuit of weight loss goals, providing individuals with the resilience needed to navigate the complexities of the journey. As the research progresses, the team aims to uncover the most effective strategies for cultivating self-compassion while maintaining accountability to personal standards and goals.
