Abstract
To evaluate the impact of the Mindless to Mindful intervention on fat mass loss in adults. This was a single-group case study. A fitness center delivered by certified fitness professionals. 222 adults who participated in M2M as a team or as individuals, and 195 completed the entire intervention (attrition rate = 12.16%). M2M was an 8-week behavior change intervention with tailored coaching, group moderate-to-vigorous exercise (MVE) and self-regulation techniques. 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. 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). Participants engaged in an average of 4.88h (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). Self-monitoring, group exercise, and individualized coaching can promote self-regulation and fat mass loss.
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