Getting Started with a Weight Loss Program

Christopher R. Mohr, PhD, RD

Overweight and obesity are worldwide epidemics. Current statistics show that 66.3 percent of the American population is overweight and 32.2 percent obese. But you have the opportunity to make a change and not be a statistic.

While research is continuously evolving, science has clearly provided sufficient evidence on how we can help clients be successful with their weight loss endeavors. Sure, it's easy to tell someone to eat less and exercise more; it's often a joke I use with clients in that's all it takes. However, it's not what to do that's the issue — but how to do it. HOW do you eat less and exercise more?

By educating yourself and making sure you have all the proper behavior “tools” you can start to make some positive changes and continue to get healthy. Here are five tips to get on the path to achieving a healthy weight:

1. Realize it is not that easy. Many folks become discouraged when beginning an exercise or weight loss program because they expect a magic bullet. But starting a simple exercise program or maybe reading a “diet” book won't cure a 30-year ice cream or soda addiction. Honesty is the best policy. Small steps each day mean big changes in the long run; nothing will happen overnight and it's important to continually encourage yourself. Habits weren't created overnight and they won't be broken overnight. Changing behaviors is difficult, but it can be done.
2. Understand Motivation. Why do you want to lose weight? People often give very superficial, general reasons why they want to lose weight — lose a few pounds, improve health, etc. These are not specific enough. If you ultimately want to change behavior, you need to dig a bit deeper so you can determine what will really help you commit. “Lose weight,” for example, is very general and is not likely to keep people motivated to continue for the long haul. These same folks were likely motivated when they purchased a fad diet book, supplement off an infomercial, or what have you. Remember, you need to find the underlying issue(s) and help change those.
3. Self-Monitor. One of the most valuable tools you have at your fingertips is to self-monitor behaviors. Self-monitoring is the observation and recording of a specific behavior. Self-monitoring can be as detailed as writing everything down regarding that behavior (i.e. specific details, date, time, location, emotions, etc) to as little as placing a checkmark on a calendar indicating that a desired behavior was achieved. Many times individuals are not aware of their own behaviors. Self-monitoring can help increase awareness. Self-monitoring can be useful to gather a baseline for behaviors or as an ‘as needed' measure when struggling.
4. Problem-Solve. A study conducted at the University of Florida showed that individuals who used behavior change and problem-solving strategies when losing weight did better at maintaining weight loss than those who merely used behavior change. Problem solving requires identifying the real problem that is preventing you from reaching your goal. Create possible strategies to overcoming the problem, based on your current lifestyle and likelihood of success. Choose one strategy to implement and evaluate its success at overcoming the barrier. It is important to recognize that not all strategies will be successful. Various strategies can be created to ultimately identify and correct a problem. And also remember that just because something works for one person, does not mean it will work for everyone. There are some generalities that can be made and implemented, but each person is unique and often has their own situations that must be dealt with.
5. Work in groups. Social support has been shown to improve the ability to lose and maintain weight loss. Use this to your advantage. Get a group of friends, family members, or co-workers together to get on a plan and work toward a goal. It's much more likely that you will make time for exercise if you know you are meeting other people; it is just another way to be held accountable.

These are just five of an endless amount of tips, behavioral lessons, and ideas that can help you lose weight. There are always going to be an endless amount of barriers to adopting exercise and nutrition change. Rather than giving up in frustration, use these to your advantage, as a challenge to ensure both you and your clients are successful.

And here are a few simple nutrition strategies to help with weight loss and overall health.

• Eat more fruits and vegetables
• Think fiber, not carbs
• Eat some protein with each meal
• Replace unhealthy, saturated and trans fats with healthy monounsaturated fats
• Drink water regularly throughout the day
• Learn to enjoy unsweetened tea

There is no time like the present to start a weight loss program. It doesn't take a lot to make big changes and there is clearly a lot of job security in this growing, pun fully intended, area.

Need help with your weight loss? Visit www.MohrResults.com or call 502-459-6738 to learn about how you can get involved with one of our ongoing weight loss programs!

Dr. Chris Mohr is president of Mohr Results, Inc ( www.MohrResults.com ). He is a regular nutrition expert on WHAS TV, WHAS radio with Tony Cruise and Cindy Sullivan, and his 500 plus articles have appeared in Weight Watchers Magazine, Men's Health, Fitness, and many more. As a registered dietitian and consultant for the Discovery Channel, Dr. Mohr created the entire nutrition plan for the National Body Challenge, which reached over 500,000 people in 2006.