Written by Claire Madigan and Henrietta Graham.
Narrated by Marie T. Russell.

Video also available to watch on YouTube. (Please subscribe to our YouTube channel,)

Between the ages of 20 and 55, most adults gain between 0.5 and 1kg a year, which could see some people become overweight or obese over time. This weight gain isn’t usually the result of overeating large amounts of food. Instead, it’s usually caused by eating a small amount – around 100-200 extra calories – more than is needed each day.

The good news is that we may be able to prevent ourselves from gaining weight by making small changes to our diet or physical activity. Our recent review found that eating 100-200 calories less, or burning an extra 100-200 calories each day, may be enough to stop ourselves from gaining weight in the long run. This is known as a “small-changes approach”, which was first proposed in 2004 by James Hill, an American expert on obesity, to help people manage their weight.

Many small studies have investigated the use of the small-changes approach for weight management. We combined the results of these smaller studies into a larger review to get an average (and more statistically reliable) result of the effect of this approach on weight management. We looked at 19 trials – 15 of which tested a small-changes approach to prevent weight gain, and four that test this approach for weight loss.

We analysed the data of nearly 3,000 people in weight-gain prevention trials, and 372 people in weight-loss trials. Participants were aged between 18 and 60, 65% of whom were female. In those who used the small-changes approach to prevent weight gain, we found that...

Continue Reading at InnerSelf.com (plus audio/mp3 version of article)


Music By Caffeine Creek Band, Pixabay

Narrated by Marie T. Russell, InnerSelf.com


The Conversation

About The Authors

photo of Claire Madigan, Senior Research Associate, Centre for Lifestyle Medicine and Behaviour, Loughborough UniversityClaire Madigan, Senior Research Associate, Centre for Lifestyle Medicine and Behaviour, Loughborough University. Prior to her academic career, she worked in public health, commissioning weight management services and working on the childhood obesity strategy in Hampshire. Claire has expertise in weight management and her research focuses on behavioural strategies to help people manage their weight.

photo of Henrietta Graham, PhD Researcher, Sport, Exercise and Health Sciences, Loughborough UniversityHenrietta Graham, PhD Researcher, Sport, Exercise and Health Sciences, Loughborough University. 
Henrietta completed her BSc in Psychology at Queen’s University Belfast in 2018 and her MSc in Health Psychology at King’s College London in 2019. Within Loughborough University, Henrietta researches weight management, in particular whether a small change approach may be an effective strategy for helping the public to manage their weight.

Related Books:

The Body Keeps the Score: Brain Mind and Body in the Healing of Trauma

by Bessel van der Kolk

This book explores the connections between trauma and physical and mental health, offering insights and strategies for healing and recovery.

Click for more info or to order

Breath: The New Science of a Lost Art

by James Nestor

This book explores the science and practice of breathing, offering insights and techniques for improving physical and mental health.

Click for more info or to order

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain

by Steven R. Gundry

This book explores the links between diet, health, and disease, offering insights and strategies for improving overall health and wellness.

Click for more info or to order

The Immunity Code: The New Paradigm for Real Health and Radical Anti-Aging

by Joel Greene

This book offers a new perspective on health and immunity, drawing on principles of epigenetics and offering insights and strategies for optimizing health and aging.

Click for more info or to order

The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

by Dr. Jason Fung and Jimmy Moore

This book explores the science and practice of fasting offering insights and strategies for improving overall health and wellness.

Click for more info or to order

This article is republished from The Conversation under a Creative Commons license. Read the original article.