Intervention Targeting Self-Efficacy Shown to Increase Energy Expenditure in Obese Women

A new study has found that if you’re looking to improve your exercise routine and lose weight, then focusing on your strength of belief to achieve your fitness goals may help.

The study split participants in to two groups, the group that received the self-efficacy intervention where required to make a 6-point action plan:

Identify 5 reasons why exercise was important to them and 3 exercises they enjoyed
Set goals for the 12-week study period
Identify 2-3 exercise scheduling difficulties and ways to overcome these
Review strategies in case of relapse
Identify rewards for achieving goals
Finally participants spoke to the investigator to discuss an issues

The intervention group also did some cognitive reframing such as saying stop to themselves in a commanding voice when they had a negative thought about exercise. (Buckley, 2014)

The control group did not complete the 6-point action plan but both of the groups also attended a standard Weight Watchers program.

The researchers found that the group who received the self-efficacy intervention had increased exercise energy expenditure.

the results showed that self-generated plans for exercise are effective at providing enactive mastery self- efficacy experiences

The study also revealed significant increase in individuals who were not used to exercising.

For previously inactive participants, the intervention significantly increased self-efficacy for scheduling exercise and completing physical activities, and there was a trend toward significance for overcoming worries about exercise

On a practical level this research shows us the benefit in creating a self-generated plan before beginning an exercise routine or weight loss program.