Whether 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”
Author Archives: Linda W Browning
Self-Care & Exercise: Deep Breathing
Deep 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 Vanity
If 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 Foods
Looking 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 Club
Joining 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 Cravings
A 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 Sensibly
75 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 Food
If 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 Yoga
Yoga 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 & Bias
This 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 Boards
What 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 & Done
Gina 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 Lag
You’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 Aerobics
Aqua 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 Supplier
You 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 Playlists
We 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 Essentials
You’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 Detractors
You 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 2023
I 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”
Maintain Weight Loss 