An Evaluation of the Mindless to Mindful (M2M) Intervention on Exercise Self-Regulation and Fat Mass Loss: A Case Study

• Published in: American journal of health promotion Vol. 39; no. 2; pp. 295 - 298
• Main Authors: Kawahata, David, Biber, Duke
• Format: Journal Article
• Language: English
• Published: Los Angeles, CA SAGE Publications 01.02.2025; American Journal of Health Promotion
• Subjects: Adult; Attrition; Behavior change; Body fat; Case studies; Coaching; Exercise; Exercise - psychology; Female; Fitness Centers; Health clubs; Health Promotion - methods; Humans; Intervention; Male; Measures; Middle Aged; Mindfulness; Mindfulness - methods; Physical fitness; Self compassion; Self control; Self regulation; Selfmonitoring; Sympathy; Weight Loss; social support; weight loss; exercise identity; exercise habit; physical activity
• ISSN: 0890-1171; 2168-6602; 2168-6602
• DOI: 10.1177/08901171241293365

Purpose To evaluate the impact of the Mindless to Mindful intervention on fat mass loss in adults. Design This was a single-group case study. Setting A fitness center delivered by certified fitness professionals. Subjects 222 adults who participated in M2M as a team or as individuals, and 195 completed the entire intervention (attrition rate = 12.16%). Intervention M2M was an 8-week behavior change intervention with tailored coaching, group moderate-to-vigorous exercise (MVE) and self-regulation techniques. Measures Participants completed a demographic questionnaire, the Jackson-Pollock 4-site body fat measure, brief self-control scale, self-compassion scale, and a daily exercise log. Analysis Paired sample t-tests were used to determine differences within groups and a one-way ANOVA was used to determine the differences between groups (P-value <.05). Results Participants engaged in an average of 4.88 h (SD = 2.04) of MVE per week. There was a significant decrease in fat mass (M = £7.65; P < .001) and increase in self-control (t = 6.248, P < .001, d = .300) and self-compassion (t = 4.314, P < .001, d = .165). Conclusion Self-monitoring, group exercise, and individualized coaching can promote self-regulation and fat mass loss.