SUCCESSFUL WEIGHT-LOSS IN A SELF-TAUGHT, SELF-ADMINISTERED PROGRAM

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 greater-than-or-equal-to 25.0 %, range = 25.048. 6 %, mean +/- SEM = 36.5 +/- 1.3 %) men (n = 14) and women (n = 2 1 ) 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 +/- 0.8 kg 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 < 0.000 1), 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 +/- 2.2 g/d (p < 0.001) even with a significant reduction in energy intake (11.3 +/- 0.6 vs. 8.9 +/- 0.5 Mj/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.