You’ve done the work to reach your goal, but the question is:
Now what?
This site is dedicated to fulfilling a need that many of us have – how to live a life free from the dieting rollercoaster. Let’s move forward to greater health and happiness!
Please join me as we uncover information on how to maintain a healthy weight. How did we get to this point, as individuals and as a society? What does objective data show? How can science help us understand the problem and find the solutions we need? And why is there so little support for weight maintenance as compared to weight loss?
- A New ChapterIt’s been a long time since my last post. While I haven’t been writing my blog, I have been writing my book! Sales of the Kindle version began today here: https://a.co/d/at2Wiga . The paperback version will be published on April 11th. Hardcover to follow, but the printing costs for that one are a bit steep.Continue reading “A New Chapter”
- Looking Backward to Move ForwardWe can be inspired by anyone, from loved ones to new acquaintances to our own innermost thoughts and dreams. The important thing is to keep that inspiration alive – to keep moving forward on our journey to achieving and maintaining our health. Today I had a conversation with one of my sisters and we discussedContinue reading “Looking Backward to Move Forward”
- Dealing with DisappointmentWhat happens when your third race is your slowest race? My first 5K was 45 minutes, and my second one was 44 minutes. My third 5K was 46 minutes. Do I know what happened? I have suspicions. I had slacked off on my training because one of my knees had been bothering me. I gotContinue reading “Dealing with Disappointment”
- In the News: Stress & WeightMany of us like to indulge in comfort foods when we feel stressed. But the relationship between stress and weight gain includes many other factors beyond consuming a few extra calories. “Researchers have long known that rises in the stress hormone cortisol lead to weight gain. Every time you’re stressed, your adrenal glands release adrenalineContinue reading “In the News: Stress & Weight”
- Climbing Out of a Slump or HoleHow to you get out of a slump – where you just don’t want to do anything? Looking at the photo above, we can see both a ladder and a helping hand – two ways out of the hole. To quote Dr. Seuss, “When you’re in a Slump, you’re not in for much fun.Un-slumping yourselfContinue reading “Climbing Out of a Slump or Hole”
- Self-Care: Recognizing the Importance of RecognitionI had an interesting experience recently. I attended the fall rally of central Florida TOPS Clubs where many members received special recognition for their losses over the past year. I don’t normally put much stock in this type of thing, but I cannot deny that the rally gave me some extra motivation! I typically feelContinue reading “Self-Care: Recognizing the Importance of Recognition”
- Exercise: Racing?(Written on October 7, 2023.) I ran my first 5K today! Ran is a bit of a stretch – I never stopped and never walked, so guessing that counts as running. That was my goal – to run the entire 3.10 miles. I didn’t have a time goal – just distance. I haven’t trained toContinue reading “Exercise: Racing?”
- In the News: Ozempic and Intestinal ObstructionIf you are using a GLP-1 agonist drug like Ozempic, Wegovy, Trulicity, Saxenda, Victoza, Mounjaro, Byetta, Bydureon, Rybelsus, Adlyxin, or other related medications (1), please take this new caution seriously. These drugs can contribute to intestinal blockages. Some of these medications already included label warnings about this health issue, but not Ozempic. “Blocked intestines, knownContinue reading “In the News: Ozempic and Intestinal Obstruction”
- Keys to Success: Wrapping It Up With AccountabilityThis is my sixth post on the keys to successful maintenance over the past two months. It will be the final one unless I get additional input in the comments below. Through a bit of reading, we learned about many of these keys: Is there something you’d add to this list? I’m thinking about accountability.Continue reading “Keys to Success: Wrapping It Up With Accountability”
- Exercise: The Effects of Wearables/Fitness TrackersDo you wear a device to track your movement or heart rate? Or do you use an app on your phone? Perhaps you have a favorite watch for this purpose? In a recent Wall Street Journal article, Julie Jargon reported on a systematic study published in The Lancet. It was found that “When people woreContinue reading “Exercise: The Effects of Wearables/Fitness Trackers”
- Keys to Success: Self-MotivationWhat is self-motivation? It’s that inner voice that urges you on. It’s a drive that comes from within and gives you the reason to do more. Rather than relying on encouragement from others, it’s intrinsic – something that resides within (1). Yes, I am driven, like an old Honda Civic that won’t give up –Continue reading “Keys to Success: Self-Motivation”
- Keys to Success: Self-RegulationPractice makes (mostly) perfect… I recently read a Facebook post asking how to develop self-discipline, or the ability to put off short-term pleasures in pursuit of long-term goals. Many people responded in different ways. But they all added up to one thing: you just have to do it. Practice self-discipline to improve, just like anyContinue reading “Keys to Success: Self-Regulation”
- Food Prep: The Everything Low-FODMAP Diet CookbookWhat is low FODMAP? It’s a way of eating that is designed to decrease symptoms like gas, bloating, abdominal distention, diarrhea, constipation, and abdominal pain. It can improve the symptoms of irritable bowel syndrome (IBS), but can also be used to identify triggering foods for other functional gastrointestinal disorders as well, such as gastroesophageal refluxContinue reading “Food Prep: The Everything Low-FODMAP Diet Cookbook”
- Keys to Success: Self-EfficacyBelieve in yourself and commit to your goals – you truly are capable of achieving them! As we learned two weeks ago, “Those who have high self-efficacy (belief in your capacity to execute certain behaviors) for exercise in particular are more successful at sustaining weight loss” (1). At age 61, I decided to become anContinue reading “Keys to Success: Self-Efficacy”
- Keys to Success: Flexible DietingOnce you’ve been dieting for an extended period and have met your goals, how do you transition into maintenance without gaining weight? I guess this really is the important question we ask at this stage. How can we remain flexible in our eating habits so we don’t quit, yet disciplined enough so we don’t backslide?Continue reading “Keys to Success: Flexible Dieting”
- Keys to Success: IntroductionToday’s post is an introduction to the study of factors which have been scientifically shown to aid in long term weight management. This is the first in a series of posts. Let’s look at key factors that directly affect successful weight maintenance. And let’s put to rest factors which have been shown to be insignificant.Continue reading “Keys to Success: Introduction”
- In the News: Sodium and Artery BlockageToday’s post is not about losing weight, though that may be a result of balancing your sodium intake. And I’m not going to tell you to cut out all salt, because that can be unhealthy too. But the latest reporting from Harvard Health Publishing shares a warning regarding excessive salt intake: “Salty diet linked toContinue reading “In the News: Sodium and Artery Blockage”
- Exercise: Pelvic Floor Muscle WorkoutsEveryone has pelvic floor muscles, although these exercises are more often associated with women. For women, these muscles have more functions as well as greater opportunity for injury, especially with pregnancy and childbirth. However, the weakening of these muscles can occur due to a variety of reasons, such as “age, menopause, surgery, repeated heavy lifting,Continue reading “Exercise: Pelvic Floor Muscle Workouts”
- Food Prep: Diabetes Meals for Good Health CookbookToday I prepared these delicious muffins from the 3rd edition of Diabetes Meals for Good Health Cookbook (1). Written by Karen Graham, RD and Mansur Shomali, MD this book is a great guide for anyone wanting to adopt a healthy diet. Both authors are diabetes experts. It includes nine types of meal plans that rangeContinue reading “Food Prep: Diabetes Meals for Good Health Cookbook”
- Exercise: Seated & MobilityAt times when we are injured, recovering from an illness, or just plain tired, we may wish to ease up a bit on our exercise. The important thing is to never give up, but to do whatever we are capable of. Think about using this time to try something easier but perhaps new, like meditation,Continue reading “Exercise: Seated & Mobility”
- In the News: BMI Is Not the Measurement We Need!Not really a new idea for many of us, but the American Medical Association (AMA) has finally acknowledged that the Body Mass Index (BMI) in itself is an insufficient and inaccurate screening tool to assess health. While it’s useful for large scale studies of various populations, it has serious limitations when used to evaluate andContinue reading “In the News: BMI Is Not the Measurement We Need!”
- Self-Care: Support GroupsPerhaps the most important tools that have helped me maintain my healthy weight are my support groups. Sure, I have family and friends who care for and encourage me. But there’s something special about sharing your journey with others who are on a similar path. There are many types of groups you can join. OneContinue reading “Self-Care: Support Groups”
- Exercise: The Joys of Jogging?If you’ve reached a certain age, or a certain weight, you might be hesitant to try jogging. Especially if you weren’t a runner before, it seems like a questionable idea, one that can cause injury and possibly even derail your exercise program. It’s always a best to see your medical practitioner before beginning a newContinue reading “Exercise: The Joys of Jogging?”
- Exercise: Pilates Ring MagicI’ve been wanting to write about Pilates for several months, but a shoulder injury has kept me away from trying a structured class. Still, it’s important to consider that many forms of exercise can be modified so that you can participate regardless of your abilities or disabilities. Upon realizing this, I read up on theContinue reading “Exercise: Pilates Ring Magic”
- Probiotics, Prebiotics, & Weight LossI am always looking for any help in maintaining my weight. There have been several studies in the past few years that have found that probiotics and prebiotics can be beneficial for weight loss. Including probiotics and prebiotics in your diet can provide that extra boost we need. Caution: some people with immune disorders orContinue reading “Probiotics, Prebiotics, & Weight Loss”
- Weight Gone – POOF!Today I read a post on Facebook by a dieter who said she needed her excess weight to be gone – POOF! I was kind of alarmed when I read further and saw that she’s doing intermittent fasting for 20 hours a day, only eating during a 4 hour window. She’s dropping pounds quickly evenContinue reading “Weight Gone – POOF!”
- High-Fructose Corn Syrup & Other SugarsMost of us are quite aware that sugar – other than what occurs naturally in fruits and vegetables – is not healthy for us. And this is true whether or not you have an issue with your weight. Let’s dig into the reasons for this, looking especially deep into that sweet culprit, high fructose cornContinue reading “High-Fructose Corn Syrup & Other Sugars”
- Avoiding Diet BurnoutI’ve been on my current eating plan for over a year straight. In the past, I don’t think I’ve lasted more than a few months before giving up in disgust. Why do we sometimes lose our motivation? How can we avoid diet burnout? First of all, what exactly is diet burnout? According to a MyFitnessPalContinue reading “Avoiding Diet Burnout”
- Set Point & Settling Point TheoriesImagine our prehistoric ancestors – captives of seasonal food availability, no security net to provide food during times of famine, no advanced medical care to set a broken bone. Something like stumbling down a ravine and breaking your ankle could be fatal if your body couldn’t sustain itself when food was scarce. Luckily, our bodiesContinue reading “Set Point & Settling Point Theories”
- Maintain Habits to Maintain Weight LossAs you may know, I belong to several Facebook weight loss and maintenance groups. Oftentimes the questions I read there are the inspiration for my blog posts. This happened recently, when I read about a dieter who is near her weight loss goal. She wanted to know what comes next. And that is exactly whereContinue reading “Maintain Habits to Maintain Weight Loss”
- In the News: Low Fat vs. Low Carb Diets’ Effects on MortalityIn a (very) long term study of nearly 400,000 participants aged 50-71, it was found that those eating low fat diets had significantly reduced overall mortality “by 18%, cardiovascular mortality by 16%, and cancer mortality by 18%” (1). The study differentiated between healthy and unhealthy diets for both low carb and low fat versions. ForContinue reading “In the News: Low Fat vs. Low Carb Diets’ Effects on Mortality”
- In the News: Jenny Craig Shut Down in US & CanadaIt’s been reported that 40 year old weight loss company Jenny Craig has shut down all of its centers in North America. When I checked their website, it appeared that they are still conducting business. Given this news, I would be very cautious about placing any orders at this time. “In WARN Act letters sentContinue reading “In the News: Jenny Craig Shut Down in US & Canada”
- My Life Is a Mess – I Deserve a Brownie!The title of this post is the same as scholarly paper by Ali Tezer and Kamila Sobol. I love the honesty of it – who hasn’t had a similar experience? Having a bad day can result in justifying behavior that’s…less than optimal. And companies use this insight to influence your decisions when you’re at yourContinue reading “My Life Is a Mess – I Deserve a Brownie!”
- What Do You Do When the Refrigerator Calls? Solutions for CravingsLately I’ve been reading a lot of Facebook posts about cravings and snacking. It’s very easy to succumb to the siren call of the refrigerator. Sure, you can avoid keeping treats in the house, but if you have a car or public transportation, you can easily get the snack or delicious drink you’re craving. WhatContinue reading “What Do You Do When the Refrigerator Calls? Solutions for Cravings”
- Self Care: JournalingJournaling can take many forms, from letter writing or poetry to long term goal planning – or even a blog like this one. We can use journaling to express our thoughts and feelings and create a lasting record of our journey. Getting in touch with this side of ourselves can be a healthy exercise andContinue reading “Self Care: Journaling”
- Taking a Break: Intermittent DietingIf you are in the maintenance phase of your journey to better health, you have already been taking a break from more stringent dieting and calorie deficits. But even if your goal is to lose more weight, it may be a good idea to take a planned break where you learn to maintain your weight.Continue reading “Taking a Break: Intermittent Dieting”
- Exercise: Creating a Home GymMy home gym, pictured above, took shape as a matter of happenstance. Our last child permanently moved out and our neighbor decided to trash her functional treadmill at right about the same time. Physical therapy for my knee was actually making it worse but I realized that my knee felt better after cycling. And thatContinue reading “Exercise: Creating a Home Gym”
- Non-Scale VictoriesWe need to keep our motivation up throughout our journey to achieve and maintain a healthy weight. Often it seems like the scale just isn’t cooperating, especially during the holiday season. Even healthy changes, like increasing our strength training, can result in a plateau. At times like these, we should celebrate the non-scale victories inContinue reading “Non-Scale Victories”
- Healthy Fast Food OptionsFast food has the reputation for being unhealthy, and in most cases this is richly deserved. However, there are always healthy options that won’t derail your progress. The choice seems to be yours, but we need to be aware of marketing practices that could lead us into choosing what profits the restaurant rather than us.Continue reading “Healthy Fast Food Options”
- Food Prep: Cook Smart, Eat WellCook Smart, Eat Well by Jennifer Welper is a new cookbook published by the Mayo Clinic Press. It does not strictly adhere to the Mayo Clinic Diet, but is based upon the principles of the Mayo Clinic Healthy Weight Pyramid. According to the Mayo Clinic, the foundation of our diet should consist mainly of fruitsContinue reading “Food Prep: Cook Smart, Eat Well”
- Setting Goal WeightsWhether you are currently in the maintenance or the weight loss phase, establishing goals can be motivational. This is an important step we may take many times during our journey. Let’s learn more about setting goal weights that can help us to move forward even when it feels like progress is slow. For more onContinue reading “Setting Goal Weights”
- Self-Care & Exercise: Deep BreathingDeep breathing exercises have been associated with reduced stress, anxiety, and depression in numerous studies (1). By reducing cortisol levels, deep breathing exercises can normalize our hormone levels, leading to fewer cravings and reduced appetite. Deep breathing can also improve focus which is a valuable skill for weight maintenance (2). Diaphragmatic breathing (explained below) canContinue reading “Self-Care & Exercise: Deep Breathing”
- Women’s Clothing Sizes: The Marketing of VanityIf you have ever used a commercial sewing pattern, you were probably shocked to discover that your ready made clothing size was not your pattern size. For example, currently I’d take size 20 shirt in Butterick patterns, as compared to a size 14 in Target’s Knox Rose brand (1, 2). This is because most women’sContinue reading “Women’s Clothing Sizes: The Marketing of Vanity”
- Food Prep: Very Low Calorie FoodsLooking for foods to help you feel full without derailing your eating plan? As it turns out, there are many low calorie options, and some of them are great alternatives to the more calorie dense foods you may be craving. To learn more about cravings and how to address them, please see https://lindawbrowning.com/2023/03/18/dealing-with-cravings/ Remember toContinue reading “Food Prep: Very Low Calorie Foods”
- Exercise: Joining a Gym or Health ClubJoining a health club can provide a much needed boost to your current fitness routine, but only if you actually show up and participate. Is a gym membership right for you, or is it a waste of money and time that might be better spent on home equipment and/or a fitness app subscription? I haveContinue reading “Exercise: Joining a Gym or Health Club”
- Dealing With CravingsA craving is a strong eating motivation for a specific type of food. At times we can feel a compulsion to eat these particular foods even when we are not hungry (1). Let’s look at why we have cravings, and what we can do to help decrease their influence over our eating choices. Cravings “actuallyContinue reading “Dealing With Cravings”
- TOPS: Take Off Pounds Sensibly75 years ago, Esther Manz invited friends into her Milwaukee, Wisconsin home for a weight loss, mutual support meeting. Take Off Pounds Sensibly (TOPS) is still helping dieters with weekly meetings throughout the United States and Canada, as well as Zoom meetings for those unable to attend in person. Other tools and videos available onContinue reading “TOPS: Take Off Pounds Sensibly”
- Food Prep: The Dangers of Restaurant FoodIf you are a proponent of frequent weigh-ins like me, you may have noticed an unfortunate pattern between your weight and your restaurant visits. Eat out more often, and your weight goes up, even if you select menu items that are listed as lower calorie options. How is that possible? Could it be the addedContinue reading “Food Prep: The Dangers of Restaurant Food”
- Exercise: The Benefits of YogaYoga can have many health benefits – both physical and psychological. Let’s take a look at some studies to learn if this exercise is right for you. Yoga is based upon an ancient practice first recorded in India about 5,000 years ago (1). Modern yoga focuses on strength, flexibility, agility, and breathing. There are manyContinue reading “Exercise: The Benefits of Yoga”
- Fat Shaming, Weight Stigma & BiasThis can be a painful topic, and it was hard to even know where to start. But it’s important to address the unfair treatment that many of us have experienced. I chose this image of a strong person breaking through a barrier of bricks to represent today’s topic. It symbolizes what I’d like for usContinue reading “Fat Shaming, Weight Stigma & Bias”
- Self-Care: Vision BoardsWhat Is a Vision Board? A vision board is a tool that can help us to visualize a dream that we hope to realize. It can help us to be more positive and motivated to achieve our vision for the future. I’ve created a little one here that uses recent photos that make me feelContinue reading “Self-Care: Vision Boards”
- Meal Prep: Skinnytaste One & DoneGina Homolka has created quite the cookbook series for us. In addition to her books, you can visit her website for many free recipes, plus free weekly planners complete with shopping lists. She really is an incredible chef who creates so much deliciousness with so few calories! This is my fourth blog post on Skinnytaste.Continue reading “Meal Prep: Skinnytaste One & Done”
- The Weighty Effects of Time Change & Jet LagYou’ve likely heard that our bodies run on a 24 hour cycle called a circadian rhythm. Disruption of this rhythm can cause many health issues, including diabetes, obesity, and mental health conditions (1). In case you need convincing, take a look at this data! “During the week after the shift to DST, research shows anContinue reading “The Weighty Effects of Time Change & Jet Lag”
- Exercise: Aqua Fitness / Water AerobicsAqua Fit is the name for the water aerobics classes at my local gym. I thought it would be fun to give it a try as I’ve lately been injured (followed by an allergic reaction to the meds for my injury) and was looking for exercise that would be a little less intense. Can waterContinue reading “Exercise: Aqua Fitness / Water Aerobics”
- In the News: Weight Watchers Is New Owner of Sequence, Wegovy, Ozempic SupplierYou may have seen reports of some major weight loss industry news – WeightWatchers (WW) has purchased a company called Sequence. Sequence has a weight management program that includes weight loss medication, a nutrition plan, a fitness plan, medical insurance coordination, and access to health care professionals. It’s known for its access to GLP-1 agonistContinue reading “In the News: Weight Watchers Is New Owner of Sequence, Wegovy, Ozempic Supplier”
- Exercise: Workout Music PlaylistsWe have all felt the positive effects of hearing that perfect piece of music at just the right time. Music can motivate you to put in that little bit of extra effort that can make a big difference over time. Workout music is a key component to the fitness routines that we establish to helpContinue reading “Exercise: Workout Music Playlists”
- Water EssentialsYou’ve likely heard that the human body is largely made up of water – the exact percentage varies considerably based upon age and sex (1). And, it’s common diet knowledge that many of us don’t drink enough water, which can actually slow weight loss or even lead to weight gain. How can water help us?Continue reading “Water Essentials”
- Dealing With DetractorsYou have just reached a health milestone! Whether it’s a smaller pants size, a weight loss goal, or your fastest 5 mile walk, you’re excited and anxious to tell your friend or relative. But rather than sharing in your happy success, your loved one minimizes your achievement, or worse yet, cuts you down. Has thisContinue reading “Dealing With Detractors”
- What Is Skinny Fat?Today I read a Facebook post that mentioned “skinny fat.” I thought that this unfortunate phrase could be either a typo or a joke, but instead discovered that it’s a true health concern. Metabolically-Obese Normal Weight (MONW) is a real condition that increases your risk factors for the same diseases as typically found with obesityContinue reading “What Is Skinny Fat?”
- In the News: World Obesity Day 2023I was surprised to read several headlines about obesity today – all revolving around the global obesity situation we are facing. It’s then that I discovered that March 4th is World Obesity Day. Each year, there is a different theme that the World Obesity Federation (WOF) organization hopes will make a difference in addressing theContinue reading “In the News: World Obesity Day 2023”
- Food Prep: Breakfast IdeasWe have long read that breakfast is the most important meal of the day. Today’s post will first explain the importance of breakfast and then follow up with meal prep ideas so that you will actually have time to eat it! There is no shortage of studies which indicate an association between eating breakfast andContinue reading “Food Prep: Breakfast Ideas”
- In the News: Erythritol Linked to Heart Attack, Stroke, DeathI noticed this news item in CNN Health and thought it was important to share it with you quickly. If you do an internet search, you will find that most news outlets have picked it up. Basically, a study published on February 27, 2023 in the journal Nature reports that people with the highest bloodContinue reading “In the News: Erythritol Linked to Heart Attack, Stroke, Death”
- Basal Metabolic Rate / Resting Energy Expenditure – Calculations and AccuracyAs you may know, I’ve been very fortunate to have had the opportunity to visit the Mayo Clinic Bariatric Center in Jacksonville, Florida. While there, they performed many tests, including my resting energy expenditure (REE) and basal metabolic rate (BMR). These terms are sometimes used interchangeably though there are slight differences. REE includes some lowContinue reading “Basal Metabolic Rate / Resting Energy Expenditure – Calculations and Accuracy”
- Food Prep: The Complete Paleo Cookbook for BeginnersI’ve tried many diets, but must admit that paleo was not on my radar. I’m always willing to learn more, so I selected this book to review. The goal of this diet is to reduce health problems by returning to the foods that our Paleolithic ancestors may have eaten. Fast foods, processed foods, refined grains,Continue reading “Food Prep: The Complete Paleo Cookbook for Beginners”
- Self Care: MindfulnessHave you been seeing the term mindfulness more often lately? It’s not always associated with dieting, but it is often discussed in terms of health benefits. As it turns out, it can play a role in maintaining a healthy weight. Sometimes mindfulness is coupled directly with food, as in mindful eating. In that case, it’sContinue reading “Self Care: Mindfulness”
- Food Prep: The WW Personal Points CookbookThis is a beautifully illustrated book with 125 recipes that conform to the Weight Watchers (WW) diet plan. But even if you are using a different program, the recipes can be a valuable addition to your diet. It’s not just about WW, but includes all sorts of cooking and nutritional information, much of it interspersedContinue reading “Food Prep: The WW Personal Points Cookbook”
- Weighing In on ThatHow often should you weigh in to check your maintenance progress? Short answer: it depends on the individual. For the long answer, read below to find out what studies and experts suggest. But in the end, it still comes down to what you feel is best for you! I weigh myself daily, though I’ve beenContinue reading “Weighing In on That”
- How to Support Others on Their Weight Maintenance or Weight Loss JourneysToday let’s talk about ways we can help others as we strive to maintain our healthy weight. So the focus will be on support for friends and family, whether we interact with them in person, or online in various groups and websites. And while we are helping others, we will be learning how to beContinue reading “How to Support Others on Their Weight Maintenance or Weight Loss Journeys”
- Body Dysmorphia & Other Related ConcernsLet’s learn about body image issues that can keep us from maintaining a healthy weight. If you feel that the descriptions below sound like the struggles you are dealing with, I hope you’ll talk about it with a medical provider. You don’t need to be alone in this! There are 6 common eating disorders accordingContinue reading “Body Dysmorphia & Other Related Concerns”
- Food Prep: The Essential Vegan Keto CookbookI haven’t tried the keto diet, but I know that many people find that it’s successful for them. This cookbook keeps the typically high cholesterol level of ketogenic diets down by its heavy use of vegetables and healthy fats. Still, it’s best to speak to your doctor before changing your diet. The Essential Vegan KetoContinue reading “Food Prep: The Essential Vegan Keto Cookbook”
- In the News: Childhood and Adolescent Obesity GuidelinesHow do you feel about offering prescription diet medications to 12 year olds? Permanent weight loss surgery to a 13 year old? Weight loss counseling to a toddler? Yes, I’ve taken the obesity interventions recommended by the American Academy of Pediatricians (AAP) to their extreme conclusions, but those really are are part of their guidelines.Continue reading “In the News: Childhood and Adolescent Obesity Guidelines”
- Coursework: Hacking Exercise For Health, Unit 1I’ve decided to take another free class through Coursera. It’s an amazing opportunity to learn from knowledgeable professors at reputable universities at no cost to you, unless you need a certificate. This one is through McMaster University in Ontario, Canada and is called Hacking Exercise For Health: The Surprising New Science of Fitness (1). BeforeContinue reading “Coursework: Hacking Exercise For Health, Unit 1”
- BMI, Waist Circumference & Waist-to-Hip RatiosMany experts agree that weight and body mass index (BMI) are insufficient to assess our health. This is because exercise, which is clearly healthy, builds muscle mass. Muscle is significantly more dense than fat, so it is possible to gain weight and actually be thinner and healthier than you were at a lower weight. BMIContinue reading “BMI, Waist Circumference & Waist-to-Hip Ratios”
- Exercise: Tai ChiI recently took my first Tai chi class after reading about its many benefits. I was looking for improved balance but learned much more. Read about other exercises to improve your balance here: https://lindawbrowning.com/2023/02/10/exercise-keeping-balanced/ Tai chi is a traditional Chinese exercise based on the martial arts (1). Its slow breathing and pacing are reminiscent ofContinue reading “Exercise: Tai Chi”
- Sick or Injured…Now What?This post is not intended as medical advice. It does contain common sense ideas for getting back on track with your diet and exercise. As usual, the suggestions are from reputable sources with footnotes provided. Check in with your medical provider if you are feeling sick or have sustained an injury. How to stay onContinue reading “Sick or Injured…Now What?”
- Food Prep: Valentine’s Day with The New Mayo Clinic CookbookValentine’s Day is another holiday that we tend to associate with decadent foods. Are you thinking of chocolates or cheesecakes? Maybe a big steak dinner or lobster tails dipped in lemon and butter? Sorry, but we are not going there! Instead, let’s use this day to try out another cookbook. There are at least threeContinue reading “Food Prep: Valentine’s Day with The New Mayo Clinic Cookbook”
- In the News: Maintenance After Stopping Ozempic and Other Anti-Obesity MedicationsPreface Note: There is a lot of personal history in this post. If you want to get straight to the facts, skip the following paragraphs in blue and start with The Struggle Is Real. As you may know, when I began my last diet, I went to a Bariatric Center at The Mayo Clinic inContinue reading “In the News: Maintenance After Stopping Ozempic and Other Anti-Obesity Medications”
- Food Prep: Super Bowl Snacks from The Mediterranean Diabetes CookbookHolidays and celebrations can be challenging times for those of us watching what we eat. What about cheat days? They work for some people, but unfortunately not for me. A cheat day can lead me down the slippery slope of a diet vacation, resulting in further problems. I do make a few exceptions – aContinue reading “Food Prep: Super Bowl Snacks from The Mediterranean Diabetes Cookbook”
- Exercise: Keeping BalancedI recently took a tumble while walking one of our dogs. This brought the subject of balance to mind. Balance is a very important health consideration, especially for those of us trying to exercise extensively to maintain our weight loss. In addition, it becomes a greater concern as we age. I only lost one day’sContinue reading “Exercise: Keeping Balanced”
- TrackingAccording to the Society of Behavioral Medicine, tracking meals and snacks is one of the most important components of our weight loss programs (1). It’s so easy to leave out those hidden calories that can derail our plans if we’re not being mindful. Just a few added snacks or beverages can really add up ifContinue reading “Tracking”
- Conflicts of InterestWhenever possible, I will include journal articles (or reports based on their studies) as support for what I write in my blog posts. There are several reasons for this: As a person whose background is in economics, it’s that last one that is most meaningful to me. I am always wondering. “What’s in it forContinue reading “Conflicts of Interest”
- Measuring & Weighing FoodsI read an interesting question recently on Facebook. A dieter had made some very healthy changes in her eating, yet she was only losing a pound per week. She didn’t know why her loss was so slow, since she was at a relatively high weight. After telling her that a pound per week was actuallyContinue reading “Measuring & Weighing Foods”
- Exercise: Zumba®Let’s look at another fun way to improve our fitness. Dancing to a Latin beat sounds like a great candidate, but I had wondered how effective Zumba is for weight maintenance and improving our health in general. Turns out that it’s an extremely good way to rev up our activity level and improve fitness. KeepContinue reading “Exercise: Zumba®”
- Food Prep: DASH DIET for BeginnersThis is a great little book which explains the DASH diet and how to implement it, plus it contains 144 pages of recipes. The idea behind the book is to adopt a healthy diet so that you can reduce your dependence on the pharmaceutical industry (1). In the second chapter, author Nathalie Seaton explains theContinue reading “Food Prep: DASH DIET for Beginners”
- In the News: Contemplating “The Whale”I’m not keenly interested in movies, but when I read about The Whale in my news feed, I felt compelled to watch it. I was expecting an uncomfortable depiction of obesity, something like My 600 Pound Life or The Biggest Loser but with an artistic bent. However, screenplay author Samuel D. Hunter takes things inContinue reading “In the News: Contemplating “The Whale””
- Self Care: SunlightAre you looking for an easy way to uplift your spirits and your health? One that doesn’t require a lot of hard work or a big time commitment? How about a free therapy that can help with weight loss and even some diseases? Look no further than your own backyard or the nearest park! BeforeContinue reading “Self Care: Sunlight”
- Food Prep: Clean Slate – A Cookbook and GuideToday I’m reviewing a book from the editors of Martha Stewart Living, Clean Slate: A Cookbook and Guide – Reset Your Health, Detox Your Body, and Feel Your Best. There are quite a lot of promises in that title. The first 70 pages of this book are all about the principles of clean eating, whichContinue reading “Food Prep: Clean Slate – A Cookbook and Guide”
- Coursework: Food Insecurity & ObesityPerhaps you’ve encountered this paradox: many people who experience low food security have an increased risk of becoming overweight or obese (1). On the surface, this seems odd – that you might have a shortage of food yet are likely to weigh more than those with ample food choices. I believe that last word givesContinue reading “Coursework: Food Insecurity & Obesity”
- In the News: Looking Older After Dieting?I’ve been wanting to write about looking younger after dieting for quite some time. However, cursory research revealed that most people believe that losing weight makes you look older, not younger. And there are few articles on feeling younger, as opposed to looking younger. At this point, I began to believe that it’s the wayContinue reading “In the News: Looking Older After Dieting?”
- Food Prep: The Everything Guide to the MIND DIETHave you heard of the MIND diet? This acronym comes from the Mediterranean/DASH Intervention for Neurodegenerative Delay diet. It was designed to lower your risk of developing Alzheimer’s disease, and was found to be highly effective (1). The MIND Diet was conceived as a way to reduce dementia. At the time of research at theContinue reading “Food Prep: The Everything Guide to the MIND DIET”
- Exercise & Self-Care: CycleBar – Putting Yourself Out ThereAre you the type of person who likes to try new things? I’m always ready for new hobbies, new foods, new music, and new places. But I can’t recall trying a new form of exercise in many, many years. Before embarking on any new fitness activity, check with your medical provider to see if it’sContinue reading “Exercise & Self-Care: CycleBar – Putting Yourself Out There”
- Medical Challenges to Weight MaintenanceI’m not looking for something to blame; I’m looking for something to explain. This is how I feel about the medical conditions and medications that have an association with weight gain. If we can understand the reasons, we will be closer to finding the solutions. Please speak with your own physician to find out ifContinue reading “Medical Challenges to Weight Maintenance”
- Exercise: CyclingHere is an exercise that nearly everyone can do, even those who have mobility limitations. And it’s as effective as it is easy! Is cycling part of your weight maintenance routine? Before embarking on any new fitness activity, check with your medical provider to see if it’s a good fit for you! There are numerousContinue reading “Exercise: Cycling”
- Self-Care: VolunteeringBy helping others, you can truly help yourself. Volunteering is an unexpected way to care for yourself. It’s definitely another tool we can use to help maintain our healthy weight. And it’s one with a far reaching positive impact. Here are some of the benefits of volunteering: How might you find the right volunteer projectContinue reading “Self-Care: Volunteering”
- Food Prep: The Anti-Inflamation CookbookA friend lent me this great cookbook by Amanda Haas which is subtitled “The Delicious Way to Reduce Inflammation and Stay Healthy.” It’s not low calorie per se, but it’s clear that reducing inflammation in our bodies can assist in maintaining a healthy weight. It’s very difficult to get active and eat right if yourContinue reading “Food Prep: The Anti-Inflamation Cookbook”
- Coursework: Understanding Obesity Unit 3 of 3This is a look into the content of the third unit of Understanding Obesity, a free class on Coursera*. You can also pay a fee to receive a certificate if you desire, but everyone has access to a record which shows your final grade with no charge. Here are links to my prior posts onContinue reading “Coursework: Understanding Obesity Unit 3 of 3”
- In the News: Intermittent FastingYou are an intelligent person – an individual who knows what works best for your own body and mind. But there is so much for all of us to learn. It’s hard to keep up with so many conflicting opinions – especially with experts changing their advice, which we hope is based upon the objectiveContinue reading “In the News: Intermittent Fasting”
- The School of Hard DietsThe opinions below are based on my personal experiences. Please work with your doctor or registered dietician to find a plan that will work for your individual needs. Like most Americans who have struggled with maintaining a healthy weight, I’ve embarked on countless diets. I started early, when I actually was not overweight but believedContinue reading “The School of Hard Diets”
- Food Prep: Skinnytaste with Home ChefI love meal prep delivery services like Home Chef, Dinnerly, Blue Apron, Factor, Hello Fresh, EveryPlate, and Marley & Spoon. Yes, I’ve used every one of those, and no, I’m not trying to lure you in with affiliate links. Honestly, these cut out so much work that’s involved with planning, shopping, and in some casesContinue reading “Food Prep: Skinnytaste with Home Chef”
- Exercise: RowingStrength training is important, but just not my thing. Does that sound familiar? Or do you love lifting weights, but can’t quite get to the cardio part of your workout? It turns out there is a solution for both types of people – rowing! There is widespread agreement that rowing is a total body workout.Continue reading “Exercise: Rowing”
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