Researchers studied 73 women trying to lose weight over one year. They found that women who first learned better self-control skills—like planning meals and sticking to exercise routines—were more likely to believe in themselves and actually make healthy changes. These women lost about 5-6% of their body weight and kept the habits going. The study suggests that teaching people how to control their impulses and plan ahead works better than just telling them to exercise more or eat less. This approach could help more people succeed at weight loss without needing surgery or medication.

The Quick Take

  • What they studied: Whether learning self-control skills first helps women lose weight and stick with healthy habits longer
  • Who participated: 73 women with obesity who joined a 6-month community weight-loss program and were followed for a full year
  • Key finding: Women who improved their self-control skills early on were more likely to believe they could exercise and eat healthy, and they actually did these things more consistently. They lost about 5-6% of their body weight over the year.
  • What it means for you: If you’re trying to lose weight, focusing first on building self-control habits (like meal planning or scheduling workouts) may work better than jumping straight into strict dieting. However, this study only included women, so results may differ for men.

The Research Details

Researchers recruited 73 women with obesity and put them in a 6-month weight-loss program based on proven behavior-change theories. The program taught women skills to control their eating and exercise habits better. The researchers measured three main things: how well women controlled their behavior, how confident they felt about exercising and eating healthy, and their actual weight changes. They checked in at the start, after 6 months, and again after 12 months to see what worked best.

The study looked at the order of changes: Did self-control improvements lead to behavior changes, which then led to more confidence? Or did confidence come first? They tested both paths to understand which one actually worked. This helped them figure out the best way to teach people healthy habits.

Understanding the right order to teach healthy habits is important because many weight-loss programs fail. By knowing whether self-control or confidence should come first, programs can be designed better. This research helps explain why some people succeed at weight loss while others struggle, even when they want to change.

This study followed real women in a real community program for a full year, which is stronger than just a short study. The researchers measured multiple things (self-control, confidence, exercise, eating, and weight) to get a complete picture. However, the study only included 73 women, all with obesity, so results might not apply to everyone. The study was not randomized (women weren’t randomly assigned to different programs), so we can’t be completely sure the program caused the changes.

What the Results Show

Women in the program showed meaningful improvements across the board. Their self-control skills got better, they felt more confident about exercising and eating healthy, they actually exercised more and ate better, and they lost weight. The weight loss was about 6% after 6 months and stayed around 5.5% after a full year, meaning they kept most of the weight off.

The most important finding was about the order of changes. When women first improved their self-control skills, this led to actual behavior changes (exercising more, eating better), which then made them feel more confident about continuing these habits. This chain of events predicted who would lose weight and keep it off. Importantly, the opposite path—starting with confidence—didn’t work as well.

The research showed that both exercise and diet changes were important for weight loss. Women who improved these behaviors the most were the ones who lost the most weight. The improvements in self-control and behavior changes together explained why some women lost more weight than others.

The study found that the benefits lasted beyond the 6-month program. Women continued to improve and maintain their weight loss through month 12, suggesting the habits they learned stuck with them. The program appeared to work by building a foundation of self-control first, which then made everything else easier.

This research supports what behavior-change experts have been saying: teaching people how to control their impulses and plan ahead is more effective than just giving them rules about what to eat. Previous studies showed that willpower and self-control are learnable skills, and this research confirms they’re the right place to start. The findings go against the idea that people need surgery or medications to lose weight—behavioral approaches can work if designed correctly.

The study only included women, so we don’t know if the same approach works for men. All participants had obesity, so results might be different for people trying to lose smaller amounts of weight. The study didn’t have a comparison group doing something different, so we can’t be 100% sure the program itself caused the changes (not just the fact that women were paying attention to their health). The sample size of 73 is moderate, so results need to be confirmed in larger studies.

The Bottom Line

If you’re trying to lose weight, consider focusing first on building self-control skills like meal planning, scheduling workouts, and practicing saying no to tempting foods. Once these habits feel more automatic, you’ll likely feel more confident and find it easier to stick with healthy changes. This approach appears to work better than trying to rely on willpower alone or making drastic changes all at once. Confidence level: Moderate—this study is promising but needs to be repeated with more people and different groups.

Women with obesity or significant weight to lose should pay attention to these findings. The approach may also work for men and people trying to lose smaller amounts of weight, but this hasn’t been proven yet. Anyone struggling with emotional eating or exercise motivation could benefit from focusing on self-control skills first. People considering weight-loss surgery or medications might want to try this behavioral approach first.

Expect to see changes in your self-control skills within the first few weeks as you practice. Actual weight loss typically takes 2-3 months to become noticeable. The full benefits appear to develop over 6-12 months as habits become automatic and confidence builds. Don’t expect overnight results—this is a gradual process.

Want to Apply This Research?

  • Track daily self-control wins: number of planned meals eaten, workouts completed as scheduled, and times you resisted tempting foods. Rate your confidence in your ability to exercise and eat healthy on a 1-10 scale weekly. Monitor weight weekly but focus more on the self-control and behavior metrics, as these are the real drivers of change.
  • Use the app to set up a meal-planning reminder for one day per week, schedule three specific workout times, and create a list of self-control strategies (like drinking water before eating or taking a walk when stressed). Start with just these three habits rather than trying to change everything at once. Log each time you use a self-control strategy.
  • Check in weekly on your self-control improvements and confidence levels rather than obsessing over daily weight. Create a 12-week progress report showing improvements in self-control skills, then behavior changes, then confidence and weight loss. This helps you see the chain of improvements the research identified. Celebrate self-control wins as much as weight-loss wins.

This research suggests a promising approach to weight loss through behavioral changes, but it is not a substitute for medical advice. Consult with your doctor before starting any weight-loss program, especially if you have health conditions, take medications, or have a history of eating disorders. This study involved women only, so results may not apply equally to men or other groups. Weight loss is complex and individual results vary. If you’re considering weight-loss surgery or medications, discuss this research with your healthcare provider to determine the best approach for your situation.