Weight loss is a multifaceted journey that extends beyond the numbers on a scale. It encompasses physical, psychological, and emotional well-being. This article explores the various facets of appearances and weight loss, from the challenges of body image to the motivations that drive individuals to seek a healthier lifestyle.
The Psychological Impact of Weight Loss: Beyond the Physical Transformation
Losing weight involves more than just shedding pounds. Some people who have lost weight have trouble embracing their new, slimmer shapes. This phenomenon is sometimes called “phantom fat” or “phantom fat syndrome.” The medical term is body dysmorphic disorder. When people have body dysmorphic disorder, they are preoccupied with something about their physical appearance they perceive as a flaw, even when that ‘flaw’ is not observable to others. This preoccupation might include repeatedly checking a mirror, seeking reassurance from others, or mentally comparing themselves to other people.
Body Image vs. Reality
While weight can be quantified by stepping on a scale, a person’s self-image is a more abstract thing. Our beliefs, past experiences, relationships, cultural context and behavior all play a part in how we think and feel about ourselves. The seeds of the problem are present before weight loss. The disorder has more to do with psychology than with a change in size. Body dysmorphic disorder somewhat resembles eating disorders in which women, especially, view themselves as too fat when they may be at a normal weight. Unlike anorexia or bulimia, body dysmorphic disorder affects men and women equally. Constant anxiety stemming from thoughts about size and appearance. This is a particularly strong symptom of body dysmorphic disorder. Some people might need to deal with a relationship in which the person’s weight played a key role, or with past experiences of being bullied or shamed. A therapist can help. Antidepressant medications are a common treatment.
The Crucial Role of Motivation in Weight Loss Success
Literature findings suggest that motivational factors are key psychosocial variables that influence long-term success in weight loss (Teixeira et al., 2004, 2012). For example, intrinsic reasons or motivation, such as an individual’s interest in exercise, predicts long-term weight maintenance and the adoption of healthy behaviors (Santos et al., 2015; Silva et al., 2011). As noted by Teixeira et al. (2012), behavioral interventions for weight loss typically focus on increasing or maintaining participants’ level of motivation, with little attention paid to the nature or quality of that motivation.
Health vs. Appearance: Unpacking the Motivations
A growing body of work examines the consequences of two primary types of goals for engaging in weight loss strategies: to improve one’s health or to improve one’s appearance. Health is a frequently cited reason for weight loss because obesity is largely seen as a health risk (Meyer et al., 2010; Putterman and Linden, 2004). Appearance goals have been related to a variety of negative outcomes such as high body dissatisfaction and low self-esteem (Thome and Espelage, 2007), heightened anxiety concerning their physiques (Strelan et al., 2003), and decreased psychological well-being (Maltby and Day, 2001). Indeed, individuals motivated to lose weight for appearance reasons versus health reasons were found to be more likely to use unhealthy eating strategies (Putterman and Linden, 2004), have higher concerns about body image (Vartanian et al., 2012), be more likely to binge eat (Schelling et al., 2011), and be more likely to engage in fat talk and unhealthy eating (Guertin et al., 2018).
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Meyer et al. (2010) recently developed a valid and reliable assessment of overweight and obese individual’s reasons for weight loss across three factors. Health, being the desire to be healthier and live longer, was one factor. A second factor was the desire to improve one’s appearance to oneself, and individuals motivated by this factor want to lose weight to improve their body image. The third factor is to improve one’s appearance in relation to others, interpreted as losing weight in order to have more friends, so that other people will be more accepting, and so on. The Meyer et al. (2010) scale is unique from other conceptualizations of health versus appearance reasons for weight loss because it distinguishes the appearance factor further into appearance in relation to one’s self and appearance in relation to others.
The Impact of Initial Motivation on Weight Change: A Study on Rural Women
The primary purpose of this article was to explore whether rural women’s initial reasons for wanting to lose weight (health, appearance to others, or appearance to self), influenced their change in weight over a 30-month web-based intervention. No previous study of weight loss motivations has focused solely on this population, which has high rates of obesity-related diseases and disability (Hageman et al., 2011). Furthermore, the web-based, longitudinal nature of the study is unique because, if successful, it may provide one avenue through which to combat obesity among rural women.
The present study expands upon the existing literature in that it is one of few studies detailing the level and nature of the motivation among rural women to lose weight at the beginning of a clinical weight loss intervention as a predictor of their long-term weight change. This study contributes to the growing literature on web-based weight loss interventions, which is a context wherein participant motivation may be especially important to success.
Study Participants and Methodology
This study included 301 women between the ages of 40 and 69 (M = 53.94, standard deviation (SD) = 6.88). Participants were primarily White (99%) and well-educated (41% with bachelor’s degree or higher), and 53 percent reported annual household income of over US $60,000. To be included in the study, participants were required to (a) live in a rural community, based on population density and working commuting patterns, (b) have a body mass index (BMI) of 28-45 kg/m2, (c) be not taking any medications that affect weight, (d) be able to speak and read English, (e) be able to use a computer and have access to the Internet and a DVD player, and (f) be willing to drive as many as 70 miles one-way to the research office.
This study was a secondary analysis of clinical trial data collected as part of the Women Weigh-in for Wellness project that focused on three different web-based interventions promoting lifestyle modification for weight loss and weight maintenance for rural women. Informed consent was obtained from all participants, and we followed all ethical procedures necessary for human subjects research. The clinical trial is registered on clinicaltrials.gov with trial identifier: NCT01307644.
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Data were collected over a period of 30 months, with in-person measurements taken at baseline, 3, 6, 12, 18, 24, and 30 months. At the end of the 30 months, 236 participants had complete data and were included in this analysis. The intervention included three phases: Phase 1: baseline-6 months, guided weight loss; Phase 2: 6-18 months, guided weight management; and Phase 3: 18-30 months, self-directed weight maintenance.
At baseline, participants completed the 24-item motivation for weight loss scale (Meyer et al., 2010). Participants read a series of statements with the stem “I want to lose weight …” followed by a reason associated with one of three factors: health-related reasons, appearance in relation to others, and appearance in relation to self. Then, using a 4-point Likert-type scale, participants indicated how much they identified with each statement from 1 (absolutely not) to 4 (strongly). At 3, 6, 12, 18, 24, and 30 months, participants traveled to the research office where trained medical staff recorded their weight (kg). Change over time was coded to allow us to model both the linear and curvilinear effects.
Key Findings and Implications
Our study examined the association between women’s initial reason for weight loss and their change in weight after 30 months of participation in a purely web-based intervention. We found that only one factor, appearance in relation to oneself, was a unique predictor of weight change. Women who most strongly endorsed wanting to lose weight to improve their appearance to themselves gained weight, on average, after 30 months of participating in a weight loss intervention. Those who were moderately motivated for self-appearance reasons lost a marginal amount of weight (around 2%). Importantly, participants least motivated for this reason obtained clinically meaningful weight loss of at least 5 percent, which is necessary for obtaining health benefits of weight reduction (Stevens et al., 2001).
A number of implications and future directions stem from our findings. First, the initial reason a woman has for losing weight is predictive of her actual weight change 30 months later. When considering a woman’s initial reason for weight loss discussed in the literature-health reasons, appearance to one’s self, and appearance to others-only appearance to one’s self predicted weight change.
Practical Strategies for Weight Loss and a Healthier Appearance
While the psychological aspects of weight loss are critical, practical strategies are also essential for achieving and maintaining a healthy weight and appearance.
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The Importance of a Healthy Diet
Maintaining a balanced diet is essential for losing weight, including in your face. Focus on whole foods rich in nutrients like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, high sugar, and high-fat items that contribute to weight gain.
Key tips for a healthy diet:
- Hydration: Drink plenty of water for skin appearance and elasticity. Aim for at least 8 glasses of water per day.
- Balanced nutrition: Prioritise nutrient-dense foods to support overall weight loss.
Regular Exercise: Cardio and Strength Training
Engaging in regular exercise is crucial for burning calories and reducing overall body fat.
- Cardiovascular activities: Incorporating cardiovascular exercises into your routine can help burn calories and reduce overall body fat. Activities such as running, cycling, swimming, or even brisk walking can be effective. Aim for at least 150 minutes of moderate-intensity cardio per week.
- Strength training: Building muscle through strength training can boost your metabolism and promote fat loss. Focus on exercises that target multiple muscle groups. Include at least two days of strength training per week to complement your cardio routine.
The Role of Lifestyle Habits
Healthy lifestyle habits can significantly impact your weight loss efforts, including facial fat reduction.
Essential lifestyle changes:
- Sleep: Aim for 7-9 hours of quality sleep per night to support weight management and reduce facial fat.
- Stress management: Chronic stress can lead to weight gain due to the release of cortisol. Practice stress-reducing activities like yoga, meditation, or hobbies you enjoy.
- Limit alcohol consumption: Alcohol can cause dehydration and bloating, which can lead to a puffier looking face. Opt for healthier beverages like water, herbal teas, or infused water.
Medical Support and Weight Loss Programs
Getting medical support is extremely helpful when you’re trying to lose weight. A healthcare team can help you reach your weight loss goals.
- Prescription diet pills: Prescription diet pills can help curb the appetite, speed up the metabolism, and stimulate extra energy production. This medication is a stimulant and therefore, may have stimulate side effects. These may include nervousness, palpitations, and insomnia. Many people do not get any of these side effects. Those that do have a side effect, report that the side effect only lasts for the first few days of taking the medication and then goes away. Elevating the blood pressure does not seem to be a common side effect of this medication. These medications have been on the market for several decades and have a long safety record.
- Vitamin B-12 injections: The chemical process of burning fat requires certain vitamins and amino acids that should be in our diet. However, if you are low in any of these ingredients, then your fat burning will not be at its maximum. Although, a standard vitamin tablet may supply these ingredients, they frequently do not supply enough of these to maximally stimulate the fat burning process. A monthly injection of B12 is part of the weight loss plan.
Food Supplements
Food supplements ensure that individuals receive optimal nutrition during weight loss. Protein supplements contain 23 grams of high quality protein per serving to maximize preservation of lean body mass during weight loss. Protein has been known to greatly increase metabolism and energy levels. Those who consume the proper amounts of protein have a greater ability to turn their food into energy, rather than into fat stores. Getting enough protein can increase your energy levels and give you everything you need to feel healthy and get through the day.
Advantages of protein supplements:
- Protein supplements are generally a more complete and balanced protein source.
- Protein supplements are often fortified with vitamins and minerals, making them a multi-dimensional protein food.
- Protein supplements can serve as a low-calorie means to satisfy your sweet tooth.
- Protein supplements are more convenient, and require little to no cleanup.
- Protein supplements are much less temperature sensitive, and generally require no refrigeration or heating.
Targeting Facial Weight Loss
When you think about losing weight, it’s often because of how your face looks. After all, your face is the first thing you see when you look in the mirror, and it's where excess weight can be most noticeable. So it's natural to want to slim down your face first. But is it really possible to target weight loss in your face? Let’s take a closer look.
Interesting research into the science behind facial weight loss: Research has shown that even small changes in weight can be noticeably reflected in the face. Specifically, people can detect weight changes in the face with a difference of just 3.5-4 kg. This means that even modest weight loss efforts can lead to visible changes in your facial appearance. However, whilst losing weight can make your face appear slimmer and less full, it's not guaranteed and you can’t target weight loss. This highlights the importance of focusing on overall weight loss, as a reduction in facial fat is often a natural byproduct of losing weight across your entire body. Plus, overall weight loss offers numerous health benefits beyond just improving the look of your face.
Facial Exercises
Facial exercises have been suggested as a method to tone facial muscles, potentially giving your face a slimmer appearance as you lose weight. A study published in JAMA Dermatology found that a 20-week facial exercise programme improved fullness in the mid-face and lower face among middle-aged women. However, this was more focused on the effects of ageing, rather than weight. Additionally, another study demonstrated that performing facial muscle exercises for 30 seconds twice daily over eight weeks increased muscle thickness, which could contribute to facial rejuvenation. However, more research is needed to determine the long-term effectiveness of these exercises.
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