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

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.