EFFECT OF MINDFULNESS MEDITATION AND HOME-BASED RESISTANCE EXERCISE ON WEIGHT LOSS, WEIGHT LOSS BEHAVIORS, AND PSYCHOSOCIAL CORRELATES IN OVERWEIGHT ADULTS

Behavioral weight loss programs typically result in short-term weight loss of approximately 7-10%. However, it is important to continue to develop innovative weight loss treatments for the overweight and obese to improve upon this weight loss and related outcomes. PURPOSE: To examine the effect of mindfulness meditation and home-based resistance exercise on weight loss, weight loss behaviors, and various psychosocial correlates in overweight adults across a 6-month behavioral weight loss intervention. METHODS: Seventy-one subjects (BMI = 32.9+3.7 kg/m2; age = 45.1+8.3 years) participated in a 6-month behavioral weight loss intervention. Subjects were randomly assigned to one of three treatment groups: standard behavioral weight loss program (SBWL, n=24), SBWL plus resistance exercise (RT, n=23), or SBWL plus mindfulness training (MD, n=24). All participants were instructed to decrease energy intake to 1200-1500 kcal/d and dietary fat intake to 20-30% of total energy intake, increase physical activity to 300 min/wk, and attend weekly group meetings. SBWL+RT consisted of the addition a resistance training component using resistance tubing and exercise balls. SBWL+MD consisted of mindfulness training using meditation, yoga, and mindful eating techniques. Body weight, process measures of weight loss (physical activity, energy intake, eating behavior inventory), and psychosocial correlates of weight loss (eating and physical activity self-efficacy, outcome expectations (benefits) and barriers to exercise, dietary restraint and disinhibition, and body image) were measured at 0, 3, and 6 months. RESULTS: Weight significantly decreased in all groups at 6 months (p<0.05), but did not differ between groups (SBWL= -6.1±2.4 kg; SBWL+RT= -8.8±1.9 kg, SBWL+MD= -8.0±0.2 kg). Physical activity significantly increased in all groups at 3 months (average increase = 833+439 kcal/wk) (p<0.05), but did not differ between groups. Adoption of weight loss eating behaviors increased in all groups (p<0.05) with no significant difference between groups. Physical activity and eating self-efficacy, dietary restraint, and most subscales of body image increased over the 6-month intervention, while dietary disinhibition, perceived hunger, and overall exercise barriers decreased significantly over time, with no difference between the groups. Significant decreases in body weight were correlated with improvements in physical activity and weight loss eating behaviors (p<.05), but not with decreases in energy intake. Significant correlates of physical activity included perceived barriers to physical activity (negative), physical activity self-efficacy (positive), and some subscales of body image (positive). Significant correlates of weight loss eating behaviors included body image (positive), eating self-efficacy (positive), dietary restraint (positive), dietary disinhibition (negative), and perceived hunger (negative). CONCLUSIONS: The behavioral weight loss intervention resulted in significant weight loss and improvements in physical activity and eating behaviors. However, the addition of resistance exercise or mindfulness training did not improve these short-term outcomes. It remains important that alternative behavioral approaches be examined over a longer duration to improve weight-related outcomes in overweight adults

Pilot Feasibility Study of a Campaign Intervention for Weight Loss among Overweight and Obese Adults

Background: Behavioral interventions produce significant short-term weight loss. However, these interventions typically require regular in-person sessions, which may not be feasible for all individuals. Purpose: The purpose of this pilot study was to evaluate the feasibility of a 12-week campaign intervention (CI) compared to a standard on-site, group-based behavioral weight loss intervention (SBWL) among overweight/obese adults. Methods: SBWL participants (n=13; age: 42.5 ± 9.1 years; BMI: 33.4 ± 3.8 kg/m²) attended weekly group meetings, were prescribed a daily reduced caloric goal and 200 minutes of moderate-intensity physical activity per week. CI participants (n=13; age: 43.8 ± 9.0 years; BMI: 33.2 ± 3.8 kg/m²) received the same recommendations as the SBWL, attended in-person group meetings at weeks 0 and 12, and received e-mail messages weeks 2-11. Additional CI features included a thematic framework and an incentive-based point system targeting behavioral goals. Results: Significant weight loss was demonstrated for intention-to-treat (SBWL: -5.6 ± 2.9 kg; CI: -3.1 ± 3.4 kg) (

The effect of self-efficacy on behavior and weight in a behavioral weight-loss intervention.

To determine whether eating self-efficacy and physical activity self-efficacy are predictive of dietary intake, physical activity, and weight change within a behavioral weight loss intervention, and whether dietary intake and physical activity mediate relationships between self-efficacy and weight change

The Effects of a 4-week Vinyasa Yoga Intervention on Sleep and Cardiovascular Health in Adults with Insomnia Symptoms

INTRODUCTION: Yoga, particularly vinyasa yoga (VY), a form of moderate-intensity physical activity, has the potential to improve sleep and cardiovascular health. However, the effects of VY on sleep have not been examined, and the literature is limited to cardiovascular health and VY. PURPOSE: To examine the effects of a 4-week VY intervention on sleep and nocturnal heart rate variability (HRV) in adults with insomnia symptoms. METHODS: 33 adults (female=84.84%; White=78.79%; age=34.91±10.64 y; body mass index=28.86±7.19 kg/m2) with insomnia symptoms (Insomnia Severity Index [ISI] score≥10) were randomized to VY (n=17) or non-active control (CON=16). An initial 60-min experimental session occurred between 15:00 and 20:00 h; VY followed a pre-recorded practice and CON watched a nature documentary. That night participants wore a wrist accelerometer and chest heart rate (HR) monitor and completed a sleep diary. Participants continued into the 4-week intervention; VY practiced 3x/wk and CON maintained current lifestyle. Sleep was assessed using the ISI and 7 nights of actigraphy in conjunction with a sleep diary. Nocturnal HRV was assessed 1 night during sleep assessments; derived from the entire HR recording across the nocturnal period and standardized for sleep duration (root mean square of successive differences [RMSSD] primary outcome). Analyses compared changes from pre- to post-intervention between groups using linear mixed models and Cohen’s d effect sizes. RESULTS: The change in ISI scores did not differ from baseline to post-intervention for VY (15.18±0.96 to 9.93±1.00) or CON (16.63±0.98 to 13.87±0.98) (p=0.11). Between-group effect size demonstrated a medium-sized (d=-0.70) reduction in ISI favoring VY. Analyses restricted to highly adherent participants showed VY reduced ISI scores greater than CON at post-intervention compared to baseline (p=0.002). Changes in nocturnal RMSSD HRV did not differ at post-intervention for VY or CON (p=0.501). Changes in actigraphy- and diary-assessed sleep and nocturnal RMSSD HRV did not differ from pre- to post-experimental session (each p>0.115). CONCLUSION: These results suggest that reductions in insomnia symptoms may be most apparent among those who engage in regular VY practice. Additionally, an acute bout of VY in the early evening is unlikely to benefit or impair sleep in adults with insomnia symptoms