Researchers looked at dozens of studies about helping women with breast cancer eat better, exercise more, and reach a healthy weight. They found that six specific techniques work best for all three goals: setting clear targets, solving problems when they come up, making action plans, checking progress regularly, rewarding yourself socially, and talking to yourself positively. These techniques appear in successful programs and could help doctors and coaches create better support plans for breast cancer patients and survivors who want to improve their health.

The Quick Take

  • What they studied: Which specific behavior-change techniques actually work to help breast cancer patients and survivors eat healthier, exercise more, and maintain a healthy weight
  • Who participated: This study reviewed 37 different research reviews that included thousands of women with breast cancer or who had survived breast cancer. The researchers didn’t conduct their own study with new participants, but instead analyzed what other scientists had already discovered.
  • Key finding: Six techniques consistently helped women improve all three health areas (eating, exercise, and weight): setting goals, solving problems, making action plans, reviewing progress, getting social rewards, and positive self-talk. Fourteen other techniques helped mainly with exercise alone.
  • What it means for you: If you’re a breast cancer survivor wanting to improve your health, programs using these six techniques may work better for you. Talk with your doctor or health coach about whether these approaches fit your situation. Results take time—expect several weeks to months to notice real changes.

The Research Details

This was a meta-review, which means researchers looked at many existing research reviews instead of doing their own study with patients. They searched ten different medical databases and found 37 reviews that studied behavior-change programs for breast cancer patients. They used special software to help organize all this information and checked the quality of each review to make sure the findings were reliable.

The researchers then looked at which specific techniques appeared in successful programs. They counted how many reviews mentioned each technique and checked whether the original studies showed real improvements. A technique was considered ‘proven to work’ if at least three reviews mentioned it and at least 60% of the original studies showed it actually helped.

This approach is stronger than looking at single studies because it combines evidence from many different research projects, giving a clearer picture of what actually works.

Breast cancer survivors often struggle with multiple health challenges at once—they may need to exercise more, eat better, and lose weight. Understanding which techniques help with all three goals (rather than just one) helps doctors and coaches create more efficient programs. Instead of using many different approaches, they can focus on the six proven techniques that address all three areas.

This study is strong because it reviewed many high-quality research reviews rather than relying on single studies. The researchers checked each review for bias and quality using a standard tool. However, the original studies included in those reviews varied in quality, and some techniques had limited evidence. The findings suggest what may work but aren’t absolute guarantees for every person.

What the Results Show

The research identified six behavior-change techniques that appeared in successful programs for all three health goals: eating better, exercising more, and reaching a healthy weight. These six are: (1) goal setting—deciding specific, measurable targets; (2) problem solving—planning how to handle obstacles; (3) action planning—creating detailed ‘if-then’ plans; (4) reviewing goals—regularly checking progress; (5) social rewards—getting praise or recognition from others; and (6) positive self-talk—encouraging yourself mentally.

Beyond these six, researchers found fourteen additional techniques that helped mainly with physical activity. These included things like tracking activity, getting feedback, and joining group activities. This suggests that exercise programs have more proven techniques available than nutrition or weight programs.

Overall, 24 different behavior-change techniques showed evidence of working in at least some programs. This variety means that different approaches can help different people, but the six universal techniques appear to be the most reliable foundation.

The research showed that physical activity had the most proven techniques (20 different ones), while nutrition and weight management had fewer proven approaches. This gap suggests that future programs should focus on developing better techniques specifically for eating and weight goals. The study also found that combining multiple techniques in one program appeared more effective than using just one or two techniques.

This research builds on earlier work by bringing together findings from many different studies in one place. Previous research looked at individual programs, but this meta-review shows patterns across dozens of programs. The six universal techniques align with general behavior-change science, confirming that approaches used in other health areas (like smoking cessation or diabetes management) also work for breast cancer survivors.

The study reviewed existing research rather than testing new patients, so the findings depend on the quality of those earlier studies. Some techniques had limited evidence—only a few studies tested them. The research mainly included studies from developed countries, so results may not apply equally everywhere. Additionally, the studies reviewed didn’t always measure long-term results, so we don’t know if benefits last months or years after programs end.

The Bottom Line

If you’re a breast cancer survivor wanting to improve your health, look for programs that include the six proven techniques: goal setting, problem solving, action planning, progress reviews, social support, and positive self-talk. These appear most likely to help you succeed with eating, exercise, and weight goals. Confidence level: Moderate—these techniques show promise across many studies, but individual results vary. Work with your healthcare team to choose approaches that fit your specific situation and preferences.

Breast cancer survivors interested in improving their health through better eating, more exercise, or weight management should pay attention to these findings. Healthcare providers, coaches, and program designers working with cancer survivors can use this information to build better programs. People with other cancers or health conditions may also benefit, though this research specifically studied breast cancer. Those with severe physical limitations should discuss modifications with their doctor.

Expect to see small changes within 2-4 weeks as you build new habits. More noticeable improvements in fitness, eating patterns, or weight typically appear after 8-12 weeks of consistent effort. Major changes may take 3-6 months. Remember that progress isn’t always steady—some weeks are easier than others.

Want to Apply This Research?

  • Set one specific, measurable goal each week (like ‘walk 30 minutes, 4 days this week’) and log your progress daily. Track both what you did and how you felt, noting obstacles you overcame.
  • Use the app to create an ‘if-then’ action plan for your biggest challenge. For example: ‘If I feel tired after work, then I’ll take a 10-minute walk instead of sitting down.’ Review this plan weekly and adjust as needed.
  • Every Sunday, review your week’s progress toward your goals. Celebrate small wins (even 50% success counts!), identify what made things hard, and problem-solve solutions for the coming week. Share your progress with a friend or family member for social support.

This research summarizes findings from multiple studies about techniques that may help breast cancer survivors improve their health through better nutrition, exercise, and weight management. However, this is not medical advice. Every person’s situation is unique, especially after cancer treatment. Before starting any new exercise program, changing your diet significantly, or trying weight loss approaches, talk with your doctor or oncologist. They know your medical history and can recommend what’s safe and appropriate for you. If you’re struggling with eating, exercise, or body image after cancer, consider asking for a referral to a specialist like an oncology dietitian or exercise physiologist.