Weight loss is a journey, and like any journey, it's more manageable with the right information and support. This article explores various strategies and resources to help you achieve your weight loss goals and improve your overall well-being.
Finding the Right Support System
Embarking on a "new year, new me" resolution often begins with identifying the right support system. Several options can aid in this transformation, from self-care spots to fitness communities.
Local Self-Care and Wellness Spots
Local businesses can play a significant role in supporting your wellness journey. For example, Lakshmi Salon in Philadelphia offers hair care services that can provide an immediate confidence boost. Contour Body Studio, also in Philadelphia, provides a range of services from basic skincare to advanced body sculpting treatments like acoustic wave therapy and kresotherapy, a heated full-body massage bag that stimulates the lymphatic system and is believed to aid in fat burning and post-operative healing.
Gyms and Fitness Centers
Gyms offer various resources, including equipment, classes, and community support. City Fitness, with multiple locations in Philadelphia, offers a free one-day pass to explore its amenities, including free weight areas, cardio equipment, group fitness classes, and even hydro massage chairs.
Royal Fitness in Barrington, New Jersey, stands out as the longest-operating health club in the Delaware Valley under the same ownership. Its family-owned atmosphere fosters a sense of community. The facility offers a fully stocked weight area, cardio space, yoga room, a swimming pool, and a large outdoor tent for socially distanced classes. These classes cater to all ages and fitness levels, ensuring that everyone feels welcome and supported. The gym provides cold towels in the summer and heaters in the winter to ensure the comfort of its members during classes.
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The Importance of Community and Socialization
The social aspect of fitness is crucial. Marilyn Patterson, a member of Royal Fitness, highlights the importance of socialization and friendship in maintaining her exercise routine. Regular exercise and social interaction can significantly boost the immune system and overall well-being, especially for seniors.
The Role of Physical Activity After Bariatric Surgery
Bariatric surgery is an effective treatment for severe obesity, often resulting in sustained weight loss and remission of weight-related comorbidities. However, maintaining long-term weight loss can be challenging, with many individuals experiencing weight regain. Experts recommend at least 150 minutes per week of moderate to vigorous physical activity (MVPA) after bariatric surgery.
The GOALS Trial: A Positive Psychology Approach
The Gaining Optimism After weight Loss Surgery (GOALS) trial is a research study that explores the use of positive psychology and motivational interviewing to increase physical activity in adults 6-12 months after bariatric surgery. This trial recognizes that emotional factors play a significant role in physical activity engagement and health outcomes.
Key Components of the GOALS Intervention
The GOALS intervention includes positive psychology techniques, goal-setting, self-monitoring using Fitbits, and motivational interviewing to address barriers and enhance motivation. The intervention aims to improve well-being and increase positive associations with physical activity, making it more enjoyable and sustainable.
Positive Psychology and its Impact
Positive psychology focuses on increasing positive emotions and improving overall well-being. By experiencing positive affect during physical activity, individuals are more likely to repeat the behavior, creating an "upward spiral" of lifestyle change. This approach can be particularly effective for individuals who have undergone bariatric surgery, as they may face emotional and physical barriers to physical activity.
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Motivational Interviewing
Motivational interviewing is a technique that helps individuals clarify their motivation, address ambivalence, and set achievable goals. This approach can be combined with positive psychology to create a powerful intervention that promotes long-term adherence to physical activity.
Study Design and Outcomes
The GOALS trial is a 2-arm, 24-week pilot randomized controlled trial (RCT) that compares a positive psychology-motivational interviewing (PP-MI) telephone intervention to a control arm. The primary outcomes are the feasibility and acceptability of the intervention, measured by session completion rates and participant ratings of ease and utility. Secondary outcomes include changes in accelerometer-measured moderate to vigorous physical activity (MVPA) at post-intervention and 24-week follow-up.
Recruitment and Assessment
Participants in the GOALS trial are recruited through hospital systems and advertisements. They undergo screening phone calls and attend assessment visits at baseline, end of treatment, and follow-up. Assessments include self-report measures, physiological measures, and the use of accelerometers to track physical activity.
Intervention Delivery
The GOALS intervention is delivered over 10 weeks via weekly phone calls, supported by a written participant manual. Each week includes a topic related to increasing physical activity and a positive psychology skill. Interventionists are doctoral-level psychologists or psychology doctoral students who use a motivational interviewing approach.
Control Condition
Participants in the control condition receive a Fitbit and educational materials from the Centers for Disease Control and Prevention, as well as psychoeducation material on overcoming barriers to physical activity. However, they do not receive specific physical activity goals.
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Measuring Feasibility and Acceptability
The feasibility of the intervention is measured by the number of sessions attended by each participant. Acceptability is measured using participant ratings on the ease and utility of each intervention topic.
Assessing Physical Activity
Physical activity is assessed using accelerometers and the International Physical Activity Questionnaire-Short Form. Accelerometers provide objective data on MVPA, while the questionnaire assesses self-reported physical activity.
Maintaining a Positive Mindset
Maintaining a positive mindset is essential for achieving and sustaining weight loss goals. Positive psychological constructs such as optimism and positive affect are associated with improved health outcomes.
Overcoming Emotional Barriers
Emotional barriers such as anxiety, shame, and weight stigma can hinder physical activity engagement. Addressing these barriers through positive psychology interventions can improve adherence and overall well-being.
The Upward Spiral Theory
The "upward spiral" theory suggests that experiencing positive emotions during physical activity increases the likelihood of repeating the behavior. Over time, health behaviors become reinforcing rather than burdensome.