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Weight Management: Rewire, Prepare and Control by Fredrick Peters, Ph.D. and Grace T. DeSimone, B.A.

A slow, steady weight reduction of 1 to 2 lbs per week is the recommended way to lose and sustain a healthy weight. We are overwrought with misleading informa-

tion on weight loss and fitness programs that lead us to believe exercise is grueling work and nutrition is deprivation. No wonder we are amidst an obesity epidemic! People tend to believe that eating healthy is expensive; but it doesn’t need to be. According to research from the Harvard School of Public Health, the healthiest diets only cost about $1.50 more per day than the least healthy diets (1). To lose weight and maintain weight, a simple, systematic, multifaceted approach is necessary: attitude rewiring, physical preparation, and emotional control.

REWIRE YOUR ATTITUDE Think about health and fitness in a positive way. Often, people think of fitness as a difficult, time-consuming, expensive en- deavor. However, physical activity can be as simple as finding time each day to walk the dog. To create and maintain healthy habits for a lifetime, you need to rewire your behavior. Once

you rewire your attitude, you will approach tasks differently and begin to make changes. Making small changes at first, then gradually introducing more and more “good habits,” is the key to success. Consider exercising after work. If you go home after work, you feel “done” for the evening. Bring exercise clothes to work and leave them in the car. This “cue” is one of the best ways to create a new habit. The cue leads to the desired response (going straight to the gym from work). The desired response then leads to the “reward,” which is the wonderful feeling you get after a great workout. The feeling you get from the reward response then becomes something you desire and seek to obtain daily.

PREPARE PHYSICALLY To ensure adherence, it is imperative to take initiative each day to prepare for your fit lifestyle. This preparation can be accom- plished by preparing meals in advance, gathering gym shoes and

©2018 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM's Health & Fitness Journal ®.

FITNESS FOCUS Brought to you by the American College of Sports Medicine www.acsm.org

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Copyright © 2018 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.

clothes each morning, and plotting out your day to include at least 30 minutes of physical activity.

CONTROL EMOTIONS Emotional control is the most important aspect of this three- pronged approach. People tend to consume “comfort food” in times of distress. This type of behavior can completely sabotage an otherwise fit day. It is very important to recognize a stressful situation and take the proper measures to ensure you are not eating for comfort.

FIRST STEPS Few people can lose weight without cutting the calories they consume. As the saying goes, “You can’t exercise your way out of a poor diet.” A 500 kcal per day deficit is associated with a weight loss of about 1 lb a week (2). Cutting calories can be chal- lenging and may leave you quite hungry. Choosing unrefined carbohydrates with a low glycemic index may help to curb your appetite. For those trying to lose weight, strict portion control of energy-dense foods is essential. Learning to avoid so-called supersize options and choosing mini or snack-size varieties can be a useful strategy.

MAINTENANCE To be successful in the long-term, you need to be able to identify high-risk situations (when you may be likely to overeat) and to develop practical coping strategies. A mental dilemma occurs when you regress to old habits. To avoid this pitfall, new habits must be formed. Good habits can include learning how to shop for groceries or finding new cooking methods. This knowledge also is fundamental when eating at a restaurant or cooking on a budget and is vital for long-term weight loss maintenance.

Here are some quick tips:

• Eat vegetables to help you feel full. • Drink plenty of water.

• Get tempting foods out of your home. • Stay busy — you don’t want to eat just because you’re bored.

• Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.

• Don’t skip meals. • Keep a food journal.

Remember, motivation is what gets you started; habit keeps you going!

1. Rao M, Afshin A, Singh G, Mozaffarian D. Do healthier foods and diet patterns cost more than less healthy options? A systematic review and meta-analysis. BMJ Open. 2013;3(12):e004277. doi: 10.1136/bmjopen-2013-004277.

2. Heymsfield SB, Greenberg AS, Fujioka K, et al. Recombinant leptin for weight loss in obese and lean adults: a randomized, controlled, dose-escalation trial. JAMA. 1999;282(16):1568–75. dojama.282.16.1568./jama.282.16.1568.

Fredrick Peters, Ph.D., is founder and CEO of The Fitness Doctor (www.thefitnessdoctors.com). Dr. Peters has a Ph.D. in Exercise Physiology

and has degrees in Biomedical Science and Health Care Management. He is

a men’s physique national award winner and was named top personal trainer in Northeast Ohio in 2016. Dr. Peters is a member of the American College

of Sports Medicine and is a senior lecturer in his field. His mission is to

"bridge the gap between science and exercise" by offering doctor-prescribed diet

and exercise programs.

Grace T. DeSimone, B.A., is the national group fitness director for Optum. She and her group fitness teams manage group exercise classes in worksite

wellness programs across the country. She serves on the executive council of

ACSM’s Committee on Certification and Registry Boards. She also is the editor for ACSM’s Resource Manual for Group Exercise Instruc- tors (2011) and is the 2016 IDEA Health & Fitness Association Program Director of the Year. She holds a Bachelor of Arts degree in Dance from

Hunter College, City University of New York, in New York, NY, and is

an ACSM Certified Group Exercise Instructor ® and an ACSM Certified

Personal Trainer ® .

FITNESS FOCUS

4 ACSM’s Health & Fitness Journal® September/October 2018

©2018 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM's Health & Fitness Journal ®. Copyright © 2018 American College of Sports Medicine. Unauthorized reproduction of this article is prohibited.