Week 8 Summative: Assessment Point 2

Self-Determination Theory and Its

Application to Healthy Eating and Fitness

Alakija Adeoluwa Adaeze

R2204D14360178

Current Perspectives in Psychology

7500 PSYSCI

8th January, 2023

Self-determination theory (also known as SDT) is an intriguing and fairly complex macro-theory

of motivation. Self-Determination theory is based on the school of thought that human beings are

driven by three fundamental psychological needs. These three needs are autonomy, competence

and relatedness (Patrick et al., 2007, pp. 434-457) Autonomy refers to the full feeling or choice

or free volition, competence refers to feeling capable or able to do some particular task and

relatedness refers to a sense of belonging (Patrick et al., 2007, pp. 434-457). The theory suggests

that human beings engage in activities that satisfy these needs and the motivation for a particular

activity is based on the level to which the activity sates these psychological needs (Studer and

Knecht, 2016, pp. 25-47). Satisfaction of these basic needs are often tied to improved

psychological health and overall performance (Deci and Ryan, 2012)

Another aspect of Self-determination theory involves intrinsic motivation and extrinsic

motivation, suggesting that the two should be differentiated, with intrinsic motivation being seen

as the preferred form of motivation. This is due to its affiliation with advancing personal growth

and a state of well-being (Studer and Knecht, 2016, pp. 25-47). Studer and Knecht (2016, pp. 25-

47) also state that, “there is a degree of antagonism between extrinsic and intrinsic motivation,

and that adding externally controlled incentives to an activity (for instance monetary rewards)

will hamper intrinsic motivation.”

Self-determination theory is a widely used theory of motivation. The theory has expanded over

time to incorporate fresh perspectives on well-being, life-goals, relationship quality, vitality and

depletion, among other topics (Ryan and Deci, 2019, pp. 111-156). Self-Determination Theory is

applied in various contexts with several studies observing the positive effects of self-motivation

on “the adoption of adaptive behaviors, psychological well-being, social development and self-

2
R2204D14360178
esteem” (Trigueros et al., 2019, p. 2810). This essay considers the critical role of Self-

determination theory in applications of healthy eating and fitness as a behavior, considering the

extent to which it plays a critical role in supporting this behavior.

As earlier stated, “Self-determination in human behavior is based in autonomous motivation,

which encompasses both intrinsic motivation and integrated extrinsic motivation” (Deci, 2017).

Intrinsic motivation refers to completing an activity without external motivation (rewards),

simply because it satisfies the aforementioned three human psychological needs of autonomy,

competence and relatedness. Extrinsic motivation is the opposite, relying on some extra separate

outcome (such as a reward, or the avoidance of punishment) (Deci, 2017). Both intrinsic

motivation and integrated extrinsic motivation play out in various aspects of human life and

living, including decisions and choices involving healthy eating habits and lifestyle.

Several studies have proven the importance of exercise on the physical and psychological aspects

of wellbeing, as well as improving the overall quality of life of those who engage in regular

exercise. However, research by Murcia et al. (2008, p. 23), proposes that there is a decline in

general exercise participation over time, as opposed to the expected gradual increase. This

suggests that there is a linkage between motivation the need to exercise or stay fit. A major

reason for exercise participation is enjoyment and a sense of satisfaction, suggesting that

fulfilment of one of the three basic psychological needs is related to the motivation felt by

individuals towards exercise, or in this case, the lack of it (Murcia et al., 2008, p. 23). To put it

simply, self-determination theory suggests that when an individuals need for competence,

autonomy and relatedness (enjoyment of exercise on an intrinsic level) is satisfied, their self-

3
R2204D14360178
determined motivation levels towards exercise will rise. Likewise, if these needs are not met the

reverse will happen, leading to lesser forms of motivation.

SDT aims at understanding what makes individuals enjoy certain exercises more, and therefore

commit to regular exercise and adopting an overall healthier and more active lifestyle. Murcia et

al. (2008, p. 23) also submits that, “there are different social aspects within the physical activity

environment that can determine the type of motivation felt by exercisers and, consequently, their

enjoyment of sport and exercise”. It is therefore important to consider the social context of an

individual, which can generate different outcomes in terms of motivation.

Self-determination theory has helped provide a more detailed method to studying health behavior

via the measurement of the three basic psychological needs. It has emphasized the importance of

both quality and quantity in motivation, as opposed to other theories of human behavior that are

more focused on quantity i.e. the direction of a behavior (Patrick and Williams, 2012, pp. 1-12).

The term "internalization" is used to explain the process of autonomous regulation of behaviors

over time. According to Self-determination theory, the least internalized form of regulation

is external and reflects engaging in behaviors to gain some reward or avoid some negative

contingency. There is also introjected, identified and integrated regulation. Sometimes more than

one type of motivation can co-exist for the same behavior (Patrick and Williams, 2012, pp. 1-

12). When it comes to healthy eating, many individuals are often externally motivated or

regulated, causing the motivation to be short-lived and unstable (Teixeira et al., 2012, pp. 1-30).

This short-lived motivation can contribute to health issues, such as obesity, overweight,

cardiovascular issues, type 2 diabetes and so many more. Poor dietary habits often start in

adolescence, and are transferred into adulthood. It is therefore important to better understand the

4
R2204D14360178
motivational regulation of dietary choices in young adults, which will allow quicker and more

effective interventions to improve eating habits in adulthood (Guertin et al., 2020, pp. 1965-

1977).

Self-determination theory is involved in understanding first the regulatory process of unhealthy

eating, which is tied to personal factors like individual goals and motivation. In essence, “the

types of goals that people can pursue when they are trying to regulate their eating behaviors and

why individuals regulate their eating behaviors” (Guertin et al., 2020, pp. 1965-1977). Extrinsic

goals, as with most things, yield unproductive outcomes in the long-term. As important as

looking good is, it is more important to be healthy’ one is based off attainment of external

standards or external affirmation, while the other relies more on personal satisfaction (the three

psychological goals being expressed and achieved).

A study showed the correlation between negative eating patterns in female dieters and the pursuit

of extrinsic eating and weight management goals. Females tended to suffer from pathological

eating patterns, failure in eating inhibition and binge eating episodes. Females who focused on

more positive intrinsic goals experienced the satisfaction associated with fulfilling basic

psychological needs, and increased long-term motivation towards healthy eating. The study also

showed that females who focused on extrinsic goals, were more likely to engage in damaging

conversations about their bodies or other women’s bodies. This is referred to as fat talk.

Contrarily, women who focused on intrinsic goals, were less likely to engage in fat talk and

overall unhealthy eating behaviors (Guertin et al., 2020, pp. 1965-1977).

This brings another angle within Self-determination theory and healthy eating habits; self-

compassion. Self-compassion is a relatively new concept within Self-determination theory. It is

5
R2204D14360178
aimed at increasing mindfulness by lessening self-criticism and increasing self-understanding.

This allows individuals to be more informed and make better choices, contributing to healthier

eating habits. Self-compassion has been positively associated with intrinsic motivation while

being negatively associated with external motivation for healthier food and exercise choice

(Guertin et al., 2020, pp. 1965-1977). Deci (2017) states that, “the pursuit of intrinsic goals is

authentic in nature…represents the pursuit of what is intrinsically meaningful and worthwhile. In

contrast, extrinsic goals do not contribute to one’s development and may actually be antithetic to

it”.

Self-compassion can be a path to self-improvement and better self-care. It can cultivate self-

worth by teaching self-acceptance, helping an individual grow inwards and teaching them to be

kinder with their flaws. Fat talk is usually an indication of seeking external validation (as

derogatory comments about an individual’s weight or eating habit is often met with contradictory

responses from others, serving as motivation), and is often the result of guilt for overeating or

unhealthy eating (Guertin et al., 2020, pp. 1965-1977).

Self-determination theory can be applied practically in several other ways. Methods that support

individual autonomy, competence and relatedness are very crucial. Examples of autonomy

support include acknowledgement of an individual or patient’s perspective, providing reasons for

advice or suggestions given, reducing control and judgement and so on (Patrick and Williams,

2012, pp. 1-12). Competence often goes hand-in-hand with autonomy; “supporting patient

autonomy by ensuring that patients are fully volitional or willing to consider change is also

relevant to supporting competence” (Patrick and Williams, 2012, pp. 1-12). Finally, relatedness

6
R2204D14360178
can be supported by constant positive reinforcement, regard and empathy, especially in the

moments where the patients desired outcome was not achieved.

In conclusion, Self-determination theory (SDT) is a vital part of understanding the long-term

motivation for healthy eating and exercise, which contributes to the overall fitness of an

individual. Intrinsic goals are affiliated with higher consistency, higher satisfaction and increased

long-term motivation for exercise. Psychologists can begin to focus more on recognizing the

indicators of intrinsic or extrinsic motives in patients, allowing them aim at sustainable

motivation for exercise and healthy dietary choices. Professionals can help individuals discover

reasons to stay overall healthy, beyond external goals like physical attractiveness.

WORD COUNT: 1538

7
R2204D14360178
 REFERENCES
Patrick, H., Knee, C. R., Canevello, A., & Lonsbary, C. (2007). The role of need fulfillment in

relationship functioning and well-being: A self-determination theory perspective. Journal

of Personality and Social Psychology, 92(3), 434–457. https://doi.org/10.1037/0022-

3514.92.3.434

Studer, B., & Knecht, S. (2016). A benefit–cost framework of motivation for a specific

activity. Progress in brain research, 229, 25-47.

https://doi.org/10.1016/bs.pbr.2016.06.014

Ryan, R. M., & Deci, E. L. (2019). Chapter four. Brick by brick: The origins, development, and

future of self-determination theory. Advances in Motivation Science, 6, 111-156.

https://doi.org/10.1016/bs.adms.2019.01.001

Deci, E.L.(2017). Intrinsic Motivation and Self-Determination. Reference Module in

Neuroscience and Biobehavioral Psychology. Elsevier. https://doi.org/10.1016/B978-0-

12-809324-5.05613-3

Trigueros, R., Aguilar-Parra, J. M., Cangas, A. J., Bermejo, R., Ferrandiz, C., & López-Liria, R.

(2019). Influence of emotional intelligence, motivation and resilience on academic

performance and the adoption of healthy lifestyle habits among

adolescents. International journal of environmental research and public health, 16(16),

2810. https://doi.org/10.3390/ijerph16162810

8
R2204D14360178
Murcia, J. A. M., de San Román, M. L., Galindo, C. M., Alonso, N., & González-Cutre, D.

(2008). Peers’ influence on exercise enjoyment: A self-determination theory

approach. Journal of sports science & medicine, 7(1), 23.  PMID: 24150130; PMCID:

PMC3763348.

Guertin, C., Barbeau, K., & Pelletier, L. (2020). Examining fat talk and self-compassion as

distinct motivational processes in women’s eating regulation: A self-determination theory

perspective. Journal of health psychology, 25(12), 1965-1977.

https://doi.org/10.1177/1359105318781943

Deci, E. L., & Ryan, R. M. (2012). Motivation, personality, and development within embedded

social contexts: An overview of self-determination theory.

https://psycnet.apa.org/record/2012-03687-006

Teixeira, P. J., Carraça, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise,

physical activity, and self-determination theory: a systematic review. International

journal of behavioral nutrition and physical activity, 9(1), 1-30.

https://doi.org/10.1186/1479-5868-9-78

Patrick, H., & Williams, G. C. (2012). Self-determination theory: its application to health

behavior and complementarity with motivational interviewing. International Journal of

behavioral nutrition and physical Activity, 9(1), 1-12. https://doi.org/10.1186/1479-5868-

9-18

9
R2204D14360178