3 Easy Ways to Get Back Into Shape

Most us enjoy being in shape, but it doesn’t always come easy.

Sometimes it’s nice to find a few easy ways to help us get there. After a bit of research, I found a few that might interest you, and they are backed by scientific studies.


1. Read Food Labels

Studies show that reading food labels was more effective than exercise for weight loss success (1).  Reading food labels appears to increase diet habit awareness and more mindful eating is key for weight loss.

2. Dine With Light Eaters

Research reveals that external factors influence our food intake without our awareness or acknowledgment (2).  When we eat with folks who eat light, we’re more apt to do the same, and most times we don’t even realize it.

3. Focus on How Great You’ll Feel When You’re Done!

People who focus on how great they feel when after exercise increase their intention to exercise and enjoy it more than people who focus on how miserable it feels to get started (3).  When we focus on the end feeling, we enhance our chances of getting that workout done!


(1)  “Use of Food Labels as a Weight Loss Behavior” from Journal of Consumer Affairs, Volume 44, Issue 3, pages 516–527, Fall 2010.

(2) “Are we aware of the external factors that influence our food intake?” from Health Psychology. Vol 27(5), Sep 2008, 533-538.

(3) “The invisible benefits of exercise.” from Health Psychology, Vol 30(1), Jan 2011, 67-74

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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