All entries for January 2013

Choice vs Decisions

Have you noticed how many new diet books have come out this month? From The Dash Diet Weight Loss Solution (Marla Heller, MS, RD) to The Parisian (Dr. Jean-Michel Cohen) to The Shred Revolutionary Diet (Ian K. Smith, MD), every expert seems to be touting a new system to capitalize on New Year’s resolutions.

At Revolution Weight Loss Centers, we maintain our attitude and focus on healthy living, no matter the calendar date. That’s why our Motivation Managers guide clients through healthy behavior change using Acceptance and Commitment Therapy (ACT) techniques, to help people confront their old habits and form new ones.

A recently developed treatment protocol using ACT for weight and diabetes management (Gregg, Hayes & Callaghan, 2012) focuses on the concept of Choice v. Decisions; namely, we make decisions based on feelings or facts, but we can make choices for no reason at all. For example, “[Y]you may decide to go to a movie because you like the actors, want to get out of the heat, etc, but you could choose to go to the movies whether or not you like the actors and whether or not you want to escape the heat; really for “no reason” at all.” The distinction is paramount to healthy behavior change – we can all decide to eat right, exercise more, and take care of our bodies no matter the evidence or emotions or body sensations we experience from day to day. Making the decision for “no reason at all” takes a lot of pressure off individuals to convince themselves that healthy living is the “right” thing to do.

Motivation Managers at Revolution Weight Loss Centers emphasize concepts such as this in order to make it easier to decide on healthy living, and to support clients when they struggle. 


Hitting it Hard

It is common knowledge that fitness facilities across America see an incredible influx of new clients in January and February, but by March, where is everyone? People stop exercising for two main reasons:

(1) the intensity is too high and they cannot maintain this level of exercise, or

(2) weight loss is not forthcoming and they become frustrated.

Research has proven that high intensity interval training (HIIT) is an efficient means of losing weight. According to the International Journal on Obesity, HIIT is easily tolerated and results in higher losses in percentage body fat.

HIIT Training can be extremely beneficial, but if it works so well why are millions of people giving up on exercise by March? The reason is threefold. Understanding these reasons plays a large part why our clients have been so successful at Revolution Weight Loss Centers.

1: High intensity exercise utilizes large amounts of carbohydrates. Cardiopulmonary test allows us to learn which fuels are used at specific heart rates such that we can efficiently utilize HIIT training.

2: Utilizing large amounts of carbohydrates may cause insulin spikes, which can then result in an increase in carbohydrate consumption post-exercise.

3. Exercise adherence is closely linked to enjoyment levels. In fact, the International Journal of Sport Psychology found that ratings of enjoyment predicted exercise adherence. Finding a balance between hard work and enjoyment is a necessary step to keep clients moving forward through March and beyond.

 

1: http://www.carnevalijunior.com.br/wp-content/uploads/2010/03/a-role-for-high-intensity-exercise-on-energy-expenditure-balance-and-weigth-control-1998.pdf


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