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 and categorize individuals.

“it’s taken on outsized significance for individuals, even sometimes called a ‘scarlet letter.’

‘It is noted in every medical record,’ said Dr. Jamy Ard, a professor of epidemiology and prevention at the Wake Forest University School of Medicine. ‘It is part of the consideration for life insurance; your employer may use BMI to offer certain wellness programs to you.’

BMI is used to determine eligibility for weight loss medications, and it can affect access to joint-replacement surgery and fertility treatment.

‘It is easy to calculate and essentially costs nothing,’ Ard wrote in an email, ‘so this makes it very hard to replace’” (1).

I find this all very interesting on a personal level because I’ve twice been told that I could safely stop losing weight, by two different doctors. The first time, my BMI was 27 and the second was 25.5 – both are in the overweight category. And if you look at the graph below, you will see that there is no clear advantage to a BMI lower than 25.

Excess deaths associated with underweight, overweight, and obesity (2).

It’s concerning to read that people may be denied treatment for some conditions due to BMI status. I can understand that surgeries may be riskier if you are unhealthy, but that’s what preoperative testing is for. A number on a scale should not be the gatekeeper. And as we can see in the graph, a little extra weight may actually be associated with lower risk of death!

Here’s an informative video that explains why BMI is not the best standard for assessing health (3):

Dr. Jen Aston explains BMI categories on Good Morning America.

You may have heard that there is possibly a racist component to BMI. This is something that is basically baked into this data, because BMI measurements were originally gathered disproportionately on non- Hispanic white people (4). If large groups of people are not properly included in the data set, how can we apply the results to them?

There are many other measures that are better assessments of an individual’s health “including waist circumference, body fat percentage, blood pressure, cholesterol levels, and lifestyle habits” (5). According to Physicians News Digest, health is not an one size fits all proposition (5). We are individuals who deserve treatments that are customized to our personal health needs.

As you are likely aware, I am not a medical professional. Because of this, I can only suggest that you see your own medical provider to assess the risks that your body composition poses to your health. It is always best to seek advice from them, not only because of their training, but also because they understand your medical history. Working with your provider is the surest way to advance your health!

(1). https://amp.cnn.com/cnn/2023/06/19/health/bmi-doctors-health-measure-wellness/index.html

(2). https://journals.lww.com/nutritiontodayonline/Fulltext/2023/05000/Body_Mass_Index,Obesity,_and_Mortality__Part_I.4.aspx?fbclid=IwAR0HpUBR_OkuekXiuHpnlyiMJPvfU_leKb0bthGNgtdu-lA1bopHUG3izXk_aem_th_AZxLTeme8UmER5-wuv88M2MvTo-egJtqqCn158rqqTdGqe-N_o94UhOLtAAucwhRQSE&mibextid=Zxz2cZ

(3). https://youtu.be/fs1mJ2Pebz4

(4). https://arstechnica.com/health/2023/06/american-medical-assoc-blasts-bmi-for-historical-harm-racist-exclusion/amp/

(5). https://physiciansnews.com/2023/06/19/new-bmi-policy-acknowledges-patient-health-is-not-one-size-fits-all/

Self-Care: Support Groups

Perhaps 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. One might be perfect for the weight and dietary part of your journey, while another might be best for encouraging exercise and fitness. These can be virtual groups that meet only online. Social media sites like Facebook have groups that offer support and encouragement. I belong to several and often find insight in the posts I read.

These have been an important part of my journey, but I have found that in person meetings with weigh-ins help me even more. You may have seen my post on the non-profit weight loss group TOPS Clubs: https://lindawbrowning.com/2023/03/17/tops-take-off-pounds-sensibly/ This works well for me, but you may prefer WW, Overeaters Anonymous, or yet another group.

Where can you find a group to join? Here are a few ideas, but I’m sure there are many options. Please post in the comments if you are familiar with others. Thank you!

  • Try Meetup to find groups that may interest you. In doing a quick search, I found 57 groups in the Health & Well-being category in my area!
  • Many hospitals have weight loss support groups. In fact both hospital chains in my area have programs for weight loss which include support groups. In some cases, you may need to be a patient to participate long term.
  • For an online option, check out the Obesity Action Coalition here: https://www.obesityaction.org/education-support/tools/
  • Do a search on Facebook to find a group that interests you. Some have thousands of members while others have just a few. You might like to try several for the best fit.
  • Apps are also a great resource. Perhaps you’ve used MyFitnessPal or another app? For fitness (as opposed to diet), I am really enjoying the Slow AF Run Club at the moment. I also love 99 Walks as well as FitOn. Share your favorite apps in the comments!
  • Interested in starting your own support group? Here are some ideas from Healthline: “Start a small support group with interested friends or family with whom you can exercise, plan meals, and keep each other accountable. Start a group on Meetup or Facebook and make a post advertising for people to join. Reach out to a weight loss organization in your area and ask if they have a support group. If not, volunteer to lead a support group” (1).
  • Ask your medical provider if they know of any support groups locally.
  • Of course there are also local weight loss clinics, centers, and spas in many areas. While they may offer support groups, be cautious with these businesses. I feel more comfortable suggesting nonprofits here.

Do support groups actually help? According to a study conducted in Japan, over 90% of participants in a group weight loss program lost a significant amount of weight. Weight Loss Rally was a successful program run for 12 weeks that included both dietary and exercise components and resulted in an average of 8.3 pounds (3.7 kg) lost, along with a waist reduction of about 1.5 inches (3.9 cm) (2). It would have been interesting to read about follow ups of this study, but this isn’t available.

In a 2018 systematic review and meta analysis of prior studies, it was found that groups are effective in promoting weight loss. “Diet and physical activity interventions delivered in groups are effective in promoting clinically meaningful weight loss at 12 months” (3).

I hope you will try a support group and see if it’s that little extra push that you need. We can use all the help we can get as we maintain our healthy weight!

(1). https://www.healthline.com/health/obesity/weight-loss-support#start-your-own-group

(2). https://pubmed.ncbi.nlm.nih.gov/18592983/

(3). https://iaap-journals.onlinelibrary.wiley.com/doi/10.1111/aphw.12121

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 new exercise program. This is especially true if you are heavier or older. The objective is to get healthier, so who better to consult than your health care professional?

Even if you are not at a healthy weight now, that doesn’t mean that you can’t work towards jogging. According to Livestrong, it’s a good idea to start with a walking program. After this foundation, you can transition into a combination of walking and jogging. Gradually increase your jogging time as you become more comfortable. Consistency is key, but do take recovery days off at least once per week (or even every other day) (1). Other important considerations include good shoes, clothing, undergarments, and runners lube or anti-chafe balm to protect your body from the rigors of this type of exercise.

Jogging for just 10 minutes a day provides so many benefits! You can burn up to 150 calories, depending upon factors like weight and speed (2). (At my weight and slow speed, it’s closer to 100 calories for 15 minutes according to the app Map My Run.)

“Including a jog in your fitness routine will strengthen your leg muscles, engage your core muscles, and improve your bone density. As you get older, these are all extremely important when it comes to functionality, maintaining balance, and reducing the risk of falling” (2).

Interested in a longer walk, jog, or run? Gradually increasing to 30 minutes can help fight depression and improve mood (3). In older people, it helps to improve memory, focus, and task switching, while for children it improves focus and working memory. “Researchers think this may be because aerobic exercise increases levels of neurotransmitters like serotonin and norepinephrine, and causes the brain to generate new neurons” (3).

In a study conducted with nearly 20,000 participants in Taiwan, it was found that jogging is perhaps the best choice for avoiding weight gain (4). Other exercises that are very effective include mountain climbing, walking/power walking, international standard dancing (basically ballroom dance), and the longer practice of yoga (4). Exercise forms which were surprisingly less helpful include cycling, stretching, swimming, and Dance Dance Revolution (the old video game).

In a study published in The Journal of the American College of Cardiology, it was found that running, even at slower speeds and shorter distances, was associated with greater longevity.

“Running, even 5 to 10 min/day and at slow speeds <6 miles/h, is associated with markedly reduced risks of death from all causes and cardiovascular disease. This study may motivate healthy but sedentary individuals to begin and continue running for substantial and attainable mortality benefits” (5).

In a recent article published by The Washington Post, it was explained how exercises like jogging and weight training can help with addiction recovery. “Exercise changes our brains and thinking in ways that can reduce drug cravings and relapse and might even stave off addictions in the first place”(6). Exercise reduces depression and anxiety which many of us experience. Is it too much of a stretch to think this could apply to food/eating addictions as well?

Although jogging is definitely not for everyone, it’s certainly something you can consider if your doctor has cleared you for vigorous exercise. Still, many of its benefits can be achieved through walking.

I do believe that the exact form of exercise isn’t important – any increase in movement is a great place to start! Jogging is just one tool in our toolbox for maintaining our healthy weight.

(1). https://www.livestrong.com/article/13772681-how-to-start-running-with-overweight-obesity/

(2). https://www.eatthis.com/benefits-jogging-10-minutes-a-day/

(3). https://www.businessinsider.com/health-benefits-of-running-2018-4?amp

(4). https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277

(5). https://www.jacc.org/doi/10.1016/j.jacc.2014.04.058

(6). https://www.washingtonpost.com/wellness/2023/04/26/addiction-recovery-exercise-treatment/

Exercise: Pilates Ring Magic

I’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 the small piece of equipment shown in the photo above, a Pilates ring or circle. This is just one piece of equipment that can be used for the type of exercise that Joseph Pilates developed to help soldiers during World War I. These exercises are known to improve flexibility, posture, balance, and muscle tone (1). The ring adds resistance to your workout and can be used for both upper and lower body exercises. But it actually isn’t necessary to have any equipment for this type of workout.

Pilates exercise has many points in its favor because it is:

  • Low impact and easy on your joints
  • Designed to improve mobility and flexibility
  • Useful to align your posture
  • Perfect for core strengthening
  • A help in body awareness and fall prevention
  • A good tool for reducing stress and improving cognition

There are many advantages to using a Pilates ring. They take up little space, are relatively inexpensive, often come with exercise instructions, and are available in different sizes and resistance levels. Since they are commonly used, you can find many articles that review different models. They are available for purchase through department stores like Target or Walmart, and of course there is a wide selection on Amazon.

I ended up choosing the Mantra Sport Pilates Ring Magic Fitness Circle recommended for beginners in a Cosmopolitan review of the 8 best Pilates rings (2). This ring was also recommended by Prevention as the most durable (3). I figured it was worth a try for approximately $25 (at the time of writing).

This equipment is perfect for anyone who has an injury or limitation like me because it can be used in so many ways. That said, I find that the resistance is a bit weak for lower body work. Not a problem though because you can do more repetitions, sets, or use it for more difficult exercises. Speaking of difficult, this ring comes with a wall chart showing exercises at three different levels of difficulty. There are a total of 30 different exercises, which is plenty to keep you busy. You can register your ring using a QR code or on the Mantra Sports website. A download of the wall poster is available upon registration.

While there have been few useful studies on Pilates and weight loss, I was able to find one that show’s improvement in A1C and oxidative stress (malondialdehyde). Participants in the randomized trial intervention group (mean age 61) practiced Pilates for 8 weeks (5) and achieved health improvements in those two blood tests. Since health is the focus of this blog, it’s sometimes useful to look beyond our weight and the scale.

While other exercise may have a greater relationship with weight loss, there are many reasons to include Pilates in your program. It can be done by nearly anyone and will have a positive impact on your life. It’s yet another tool we have to help us maintain our healthy weight.

(1). https://www.webmd.com/fitness-exercise/what-is-pilates-ring

(2). https://www.cosmopolitan.com/health-fitness/g37409129/best-pilates-rings/?psafe_param=1&utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_cos_md_pmx_us_urlx_18778905042&gclid=CjwKCAjwgqejBhBAEiwAuWHioPTF0r9vHdxBP-46UtLvyQErugjVdwk9_y1vsDY-GOeDfgvxIDhk2xoCjzUQAvD_BwE#product-481adb4d-691e-43c8-ae17-3cbfb48fbfa5

(3). https://www.prevention.com/fitness/workout-clothes-gear/g40106714/best-pilates-ring-magic-circle/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_pre_md_pmx_us_urlx_17935086168&gclid=CjwKCAjwgqejBhBAEiwAuWHioGY18MvnQX6ZZiWh6P4OfvyLybponavN1sBw2ARfWFlK14qrgn0XMBoCKWAQAvD_BwE#product-6513253b-a150-4397-907f-d6e90c5741e0

(4). https://www.healthline.com/nutrition/pilates-benefits#benefits

(5). https://pubmed.ncbi.nlm.nih.gov/34391294/

Probiotics, Prebiotics, & Weight Loss

I 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 or who are taking medication that disrupts their immune systems should not consume probiotic supplements. It’s always best to check with your medical provider as they know your health history!

So why would probiotics help with weight loss? According to WebMD, they help to

  • “Break down nutrients
  • Break down medications
  • Protect against disease-causing germs
  • Keep your gut lining healthy
  • Influence your immune system
  • Make vitamin K
  • Make folate (vitamin B9)
  • Make biotin (vitamin B7)
  • Make vitamin B12
  • Absorb magnesium
  • Absorb calcium
  • Absorb iron
  • Break down carbohydrates
  • Ferment fibers
  • Make short-chain fatty acids” (1).

“According to studies done on animals, these short-chain fatty acids can help your body tolerate sugar and use energy more efficiently. They may also help you feel full and suppress your appetite” (1).

These sound like good reasons to give probiotics a try, particularly if you enjoy eating yogurt! In a recent study published in the Journal of Nutrition, it was found that consuming yogurt led to reduced weight gain in women during the transition to menopause (2). This is important because peri-menopause is a time when most women tend to gain weight. Just how much of this is due to the calcium found in yogurt versus the probiotic effects of the yogurt was not directly studied. However, simply consuming more dairy (not yogurt) did not contribute to reduced weight gain (3).

In a review of 27 studies on probiotics Lactobacillus and Bifidobacterium, scientists found that 23 studies (85%) had positive results for weight loss. It has been observed that people who are overweight or obese have “lower microbial diversity compared to people with normal weight…This seems to facilitate energy extraction from the ingested food and increases energy storage in the host’s adipose tissue” (4). In addition, “This suppression leads to an increased storage of triglycerides in adipose tissue and a low release of hormones such as glucagon-like peptide 1 (GLP-1) and the peptide YY (PYY), promoting food intake” (4).

Did that reference to GLP-1 get your attention? It certainly got mine! It’s the same substance that is found in the latest weight loss medications. Now I’m not trying to say that you can just take probiotics, eat yogurt, and you’ll have Ozempic-like results. But the interrelationships are stunning. The health of your digestive tract truly is important in myriad ways.

Eating Well interviewed Will Bulsiewicz, MD, MSCI, a South Carolina-based gastroenterologist and renowned gut health expert, to learn more (5).

“While gut health is relevant to our metabolism, energy balance and weight, that doesn’t mean upping your intake of probiotics—either through a supplement or food—will necessarily give you the results you want…

While ‘probiotic’ is the buzzword of the wellness industry, Dr. Bulsiewicz said we need to consider another crucial part of achieving better gut health—prebiotics. Prebiotic is also a fancy word for soluble fiber and is what the good gut bacteria feed to give our bodies impressive health benefits like reduced inflammation, clearer skin, improved heart health and many others” (5).

So downing yogurt and other foods with probiotics like kefir, kimchi, kombucha, miso, pickles, sauerkraut, and tempeh isn’t enough in itself. Even supplements won’t do the trick if you don’t include lots of soluble fiber in your diet. Luckily for us, fiber is both a filling and a low calorie addition. If you aren’t getting enough fiber (like most of us) Dr. Bulsiewicz recommends a supplement like Benefiber. But remember that fiber is naturally present in fruits, vegetables, legumes, and whole grains as well.

Interested in trying more high fiber foods? While fruits, vegetables, seeds, nuts, and whole grains are all valuable additions to your diet, the fiber powerhouse turns out to be legumes. Most legumes have 2 – 5 times the fiber of these other sources (6). So make your digestive tract happy and eat some beans!

While probiotics and prebiotics probably won’t have a huge impact on your weight, they seem to be a help. This is yet another tool we can use to maintain our healthy weight.

(1). https://www.webmd.com/diet/what-to-know-probiotics-weight-loss

(2). https:/www.nutraingredients.com/Article/2023/03/22/Probiotics-and-calcium-in-yogurt-may-help-control-menopausal-weight-gain-study-suggests

(3). https://www.researchgate.net/publication/366936460_DAIRY_FOODS_WEIGHT_CHANGE_AND_RISK_OF_OBESITY_DURING_THE_MENOPAUSAL_TRANSITION

(4). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8540110/

(5). https://www.eatingwell.com/article/2053111/can-probiotics-help-you-lose-weight/

(6). https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

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 even though her meals include entrees like beef with veggies and Cheese Whiz. Sounds like the type of diet I would have pulled off when I was young.

For more on those fad diets, see my earlier post called The School of Hard Diets: https://lindawbrowning.com/2023/01/22/the-school-of-hard-diets/

But is there really a diet to “poof” the pounds away like magic? I think that’s what we all wonder when we buy into diet culture. In general, when I engaged in fad diets the plan was not sustainable. Weight quickly lost can be regained even faster. We all wish that this was not the case, but it’s very hard to maintain this type of weight loss.

The latest in pharmaceutical technology has brought us a new class of drugs like Ozempic and Wegovy that almost seem to make this dream a reality. It’s a little soon to know what the long term effects will be for glucagon-like peptide 1 (GLP-1) agonist pharmaceuticals and similar drugs.

What do GLP-1 agonists do? I think that the Mayo Clinic can provide a far better explanation that I ever could!

“These drugs mimic the action of a hormone called glucagon-like peptide 1. When blood sugar levels start to rise after someone eats, these drugs stimulate the body to produce more insulin. The extra insulin helps lower blood sugar levels.

Lower blood sugar levels are helpful for controlling type 2 diabetes. But it’s not clear how the GLP-1 drugs lead to weight loss. Doctors do know that GLP-1s appear to help curb hunger. These drugs also slow the movement of food from the stomach into the small intestine. As a result, you may feel full faster and longer, so you eat less” (1).

But I wonder what the long term effects of producing the extra insulin would be. Also, how safe is it to have excess insulin in your blood for extended periods? Is it healthy to slow digestion down? I’m sure that these questions were studied, but it’s still very early so long term research isn’t possible yet.

I’ve written a number of posts on these popular drugs here: https://lindawbrowning.com/2023/01/05/60-minutes-on-obesity/ , https://lindawbrowning.com/2023/01/06/follow-up-60-minutes-on-obesity/ , and https://lindawbrowning.com/2023/02/12/maintenance-after-stopping-ozempic-and-other-weight-loss-medications/ .

But those of us who are older recall diet drug controversies like Fen-Phen (fenfluramine or dexfenfluramine, appetite depressant, and phentermine, a type of amphetamine) which later proved quite dangerous (2). These two drugs, when combined, caused heart valve damage in some dieters. (3).

“‘It’s a cycle perpetuated by the FDA,’ said Pieter Cohen, an assistant professor of medicine at Harvard Medical School. ‘It’s been going on since the amphetamines came out in the 1920s and ’30s.’ Cohen said that the problem is the FDA typically approves the drugs after they show modest, short-term weight loss — but without proof of a long-term benefit, such as a reduction in heart attacks, strokes, or cardiovascular deaths” (3).

I do not think that the new GLP-1 agonist and related drugs are in this same category at all, but you might consider waiting a bit longer, unless you also have diabetes. In that case, you are treating two diseases with one drug, and the drug is being used as originally intended (for diabetes) (1).

Also please be aware that these medications have a “black box warning” relating to a rare form of thyroid cancer. This is the FDA’s most stringent type of warning. So even though the risk seems to be small, there are always some risks with every medication.

Note that I was prescribed the GLP-1 injectable as Saxenda as Wegovy was unavailable at that time. I was quite upset when insurance declined to cover the extremely high cost. So I simply continued my diet and exercise plan and was able to meet my goal weight without medication. Even though I urge caution, I must admit that I was ready to try these meds on my doctor’s advice.

Another option for some is bariatric surgery, though it is not a magical cure-all either. Whether you choose to have an operation, take medication, or use diet and exercise alone, weight loss is not magical. There is sacrifice and hard work regardless of your method.

Unfortunately, there is no perfect diet and no perfect procedure. Thankfully, our bodies are resilient enough to survive most of what we dish out to them, particularly when we are young. However, it’s always best to seek professional medical advice before embarking on any new diet or exercise regimen. Your doctor or registered dietician likely has some ideas on how you can achieve your goals for the long term.

And that’s where we all long to be, having successfully lost our weight so we can be the healthiest and happiest version of ourselves.

(1). https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955

(2). https://www.nytimes.com/1997/09/23/science/how-fen-phen-a-diet-miracle-rose-and-fell.html

(3). https://www.medpagetoday.com/special-reports/slipperyslope/51044

High-Fructose Corn Syrup & Other Sugars

Most 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 corn syrup (HFCS).

“High-fructose corn syrup is a liquid sweetener made from corn. When corn starch is broken down into individual molecules, it becomes corn syrup, which is 100% glucose, a simple sugar. Enzymes are added to convert some of this glucose into fructose.

High-fructose corn syrup was introduced in the 1970s. It has the same calories as other added sugars. High-fructose corn syrup is cheaper than sugar, with better flavor enhancement and longer shelf life. It’s more stable and consistent, especially in acidic foods and drinks” (1).

You can easily buy cane sugar, which is not healthy, but is at least less processed. According to WebMD, even though it offers little in nutrition, it can be part of a healthy diet if used in moderation (2).

Consuming natural sugarcane juice (not the refined version) seems to have some slight health benefits to diabetics as it helps with blood chromium levels which in turn can help to regulate blood sugar levels (2). But we should be cautious with all sweeteners.

Check with your doctor or other medical provider before adding any new foods to your diet, particularly if you have diabetes or another serious medical condition.

Cleveland Clinic’s Director of Functional Medicine Dr. Mark Hyman, MD cautions readers to avoid HFCS: “‘Fructose goes straight to your liver and starts a fat production factory,’ Dr. Hyman says. ‘It triggers the production of triglycerides and cholesterol.’ He explains that it’s actually the sugar — not the fat — that causes the most trouble for your cholesterol” (3). He further warns that high doses of this sweetener can even punch holes in your intestinal lining, thereby causing leaky gut and inflammation.

Dr. Hyman explains that high fructose corn syrup places great strain on your liver. Only liver cells can process this sweetener (3). Unfortunately, it’s a big contributor to fatty liver disease (3). He suggests that we stay away from high-fructose corn syrup as well as corn sugar.

Studies have found that highly processed fructose contributes more to obesity than other types of sugars like glucose. In a study at Yale University School of Medicine, a glucose beverage caused the participants to feel full; however, fructose can actually stimulate appetite (4). These effects were confirmed by MRI brain imaging which was performed on the study participants.

Even worse, HFCS is associated with increased visceral fat. This is the harmful type of belly fat which wraps around the organs in your abdomen (5).

Just in case the above health effects are insufficient evidence, there are yet more reasons to avoid high sugar consumption. Eating or drinking a lot of sugar increases inflammation, which is a factor in nearly all diseases (5).

So if we accept that it’s healthy to cut back on refined sugar, what can we use instead when our sweet tooth is calling? Johns Hopkins Medicine suggests that we move toward natural sweeteners like fruit juice, honey, molasses, or maple syrup. All of these foods do contain some healthy nutrients even if they are relatively high in calories (6). Although they also suggest artificial sweeteners, I’d personally exercise caution here. We don’t know when the next sugar substitute study will find health risks, like the recent one involving Erythritol.

So let’s avoid consuming excessive sugar by following the American Heart Association guidelines above (7). Not only will it improve our health, but it will also make maintaining our weight easier!

(1). https://www.webmd.com/diet/what-to-know-about-high-fructose-corn-syrup

(2). https://www.webmd.com/diet/health-benefits-cane-sugar#091e9c5e82095058-1-1

(3). https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video/

(4). https://pubmed.ncbi.nlm.nih.gov/23280226/

(5). https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad

(6). https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes

(7). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

Avoiding Diet Burnout

I’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 MyFitnessPal interview with registered dietician and certified nutritionist Maya Feller, burnout occurs when we become bored with so-called healthy foods. We feel deprived so we have a cheat day, which can turn into cheat weeks, and before you realize it, we are back to where we started (1).

“‘When we polarize food and place it into good or bad categories, every food interaction becomes charged, it turns into an act that will be praised or punished,’ she notes. ‘What’s needed is to reframe the relationship with food’” (1).

It’s hard to stay motivated if you’re punishing yourself for dietary infractions! Achieving and maintaining a healthy weight is a lifelong journey. It’s impossible to be perfect over an entire lifetime! What we can do is improve our relationship with food and exercise so that we are moving in the right direction.

I’ve already written about some of the practices that can help with diet burnout, like practicing self care, trying new recipes (15 cookbooks/diet books reviewed for this blog so far!), and experimenting with different forms of exercise, but I’m always ready to find new ways to combat the burnout problem. Let’s do this together!

Knowing that I’m writing this blog really does help to motivate me. It also keeps me accountable. How could I continue writing on all of these topics if I didn’t follow my own advice?

Here are some ideas that may help. Please comment below with any others that have worked for you.

  • Allow small indulgences on a regular basis. “If you eat what you want in small amounts as you reach your goals, you don’t feel overly restricted or tortured, and reaching your goals will feel more manageable and sustainable” (1).
  • Don’t get discouraged by a weight loss plateau. According to psychologist Nancy Irwin, “The body has thousands of switches and levers and buttons that are all readjusting to the weight loss,” says Irwin. “During these plateaus when it seems as if nothing is happening, the whole body is ‘catching up’ to the new settings and waiting patiently for every other part of the body to readjust before going farther” (2).
  • Adjust your weight loss goals so that they are realistic and achievable (3). For example, try not to have the expectation that you can have the body of an 18 year old model if you’re 50. Also remember that the bodies you see in media and entertainment outlets are not real – they are generally edited and tuned toward society’s current idea of perfection. Many times influencers have had cosmetic procedures as well.
  • Change your plan if your current diet is unsustainable. Fad diets really are not meant to be followed long term. They are a passing phase or fancy. It’s advisable to avoid them altogether, but switching to another plan is always an option. Numerous studies have shown that burnout is more common among dieters on unhealthy diets. A recent study in Finland found that “Frequent consumption of healthy food items is associated with [a] low level of burnout symptoms. Our results emphasize the importance of [a] diverse and balanced healthy diet to promote…well-being” (4).
  • Certain foods and drinks can exacerbate burnout symptoms (all types of burnout – not just diet burnout). These are: refined carbs, sugar, alcohol, and caffeine. “Ironically, we crave sugar and refined carbs when stressed. This is because our bodies know these are fast acting forms of energy and our bodies think we are about to ‘fight or flee’. Sadly though the fast action of these energy sources lead to a crash in energy very soon afterwards leaving us hungry for more – i.e. craving the next fix” (5). Alcohol and caffeine increase our cortisol levels which in turn increase appetite (5).

If we keep these ideas in mind, avoiding burnout should be a little bit easier. It’s still a big challenge, but together we can learn more and maintain our healthy weight .

(1). https://blog.myfitnesspal.com/5-ways-to-avoid-healthy-food-burnout/

(2). https://www.webmd.com/obesity/features/dont-get-burned-by-diet-burnout

(3). https://community.thriveglobal.com/how-did-i-recover-from-diet-burnout-6-effective-tips/

(4). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308766/

(5). https://www.nutritionist-resource.org.uk/memberarticles/combating-burnout-with-nutrition

Set Point & Settling Point Theories

Imagine 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 bodies adapted so that we could survive during the hard times. But how does that affect us now, when most of us live near stores that stock a seemingly endless variety of calorie rich foods?

Some scientists believe that this adaptation acts as a set point. Our bodies defend our set point weight and biological processes are at work to maintain this. Others point to the inadequacies of this theory to explain the problem we now have with increasing obesity in our society. Settling Point is one of many alternative theories. It includes the study of outside factors and their effects on weight and equilibrium.

Let’s define our terms:

Set Point Hypothesis: “the brain is constantly adjusting the metabolic rate and manipulating behavior to maintain a target weight; although the setpoint changes with age, it reflects a fixed genetic program; while diet and exercise can shift the setpoint, the target is immutable” (1).

Settling Point Hypothesis: “weight is maintained when the various metabolic feedback loop[s], which are ‘fine-tuned’ by the relevant genes, settle into an equilibrium with the environment. The increased obesity seen in the general population is explained by cultural and economic factors” (2).

Our weight seems to be more complex than either one of these theories by itself. But scientists believe that we are able to change our set or settling points by stepping our weight downwards by 10% increments, maintaining each successive step before moving to a lower weight range (3).

If the dieter suffers from an eating disorder (which can apply to those who are underweight as well as those who are overweight), their “body and brain are in a struggle to regain a set point weight. Based on this, it’s more helpful to implement smaller adjustments to weight rather than strict calorie restrictions with large energy burns from exercise” (3).

These ideas point again to the benefits of slow, measured weight loss. As you may know, I worked with the Bariatric Center at the Mayo Clinic for my weight loss. At the time, I didn’t want to maintain my first goal weight for months before moving on. But the wisdom of this practice has become increasingly clear.

This is confirmed by MD Anderson Center. They further explain how you can adjust your set (or settling) point with ample time and support.

“Time: If you make changes over time and lose weight gradually, your body systems can adapt to the new circumstances…Your systems will stop trying to return you to your previous “normal” weight. Your body will slowly understand that your new lower weight is permanent and try to keep you there instead” (4).

Support: Awareness is key when you are trying to make a change. If you notice your body trying to return you to your old weight, you may be able to take action to stop it…If you can become aware of when you are acting on cravings and understand the reasons, it can be easier to stop” (4).

So we can make it our goal to lose weight gradually, but what about the support component? A trusted doctor, a registered dietician, a caring friend, or a weight loss group can all fill most of our support needs.

Do you have a favorite support method that has worked well for you? Comment below to share your ideas. Together, we can help each other maintain a healthy weight!

(1). https://medical-dictionary.thefreedictionary.com/setpoint+hypothesis

(2). https://medical-dictionary.thefreedictionary.com/settling-point+hypothesis

(3). https://www.healthline.com/health/set-point-theory#surgery

(4). https://www.mdanderson.org/publications/focused-on-health/what-is-your-body-s-set-point-weight-and-can-you-change-it-.h15-1593780.html

Maintain Habits to Maintain Weight Loss

As 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 where I was last year. Hunting for how-to books that didn’t exist…starting this blog to learn more…

It is like you’ve reached a precipice. You have hiked up the mountain which is the weight loss phase of your journey. You’ve reached the heights – almost there! Then you arrive at the pinnacle and it’s a fabulous view. But now what? A steep cliff is before you. Where is the guardrail? Wait, there isn’t one? Don’t fall off the edge – don’t gain that weight back!

Somehow, the solution to this problem crystallized in my mind today. It was so obvious, yet for 40 years I’ve overlooked it. To maintain weight loss, you must maintain all the good habits you’ve adopted.

This means that if you were on a healthy diet to achieve your newfound level of fitness, you would basically continue what you were already doing. Yes, you can have a bit more to eat, but it’s likely that your rate of weight loss had already significantly slowed as you approached your ideal levels of weight and exercise.

What if you lost your weight using methods that are not sustainable? Have you given up eating entire food groups or have you used fasting excessively? Have you been taking a diet medication that you can no longer use? If this is the case, you may want to develop some new habits for your long-term health. Perhaps do this gradually, so that you don’t regain any of your hard earned weight loss. Speak to your doctor or a registered dietitian for any suggestions that could be helpful.

And I want you to know that it’s very possible to maintain weight loss even if your plan had been unhealthy. I lost weight in a very unproductive way at age 54 and maintained that loss for 7 years. In fact, I have to credit that unhealthy diet, in part, for my success this past year. Because I started at a much lower weight, it was easier for me to finally reach my goal.

It’s true that with slow and steady weight-loss you are more likely to maintain your healthy weight (1). But maintenance is always possible, regardless of how you lost weight. Let’s keep at this together!

(1). https://www.cdc.gov/healthyweight/losing_weight/index.html#:~:text=But%20people%20with%20gradual%20and,easy%2C%20and%20it%20takes%20commitment.

In the News: Low Fat vs. Low Carb Diets’ Effects on Mortality

In 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. For example, “the high quality [healthy] carbohydrates included carbohydrates from whole grains, whole fruits, legumes, and non-starchy vegetables…low quality carbohydrates included carbohydrates from refined grains, added sugar, fruit juice, and starchy vegetables” (1). In terms of fats, consuming a low saturated fat diet was categorized as being healthier than diets low in unsaturated fats (1). Eating any low fat diet was associated with improved mortality. Eating a healthy low carb diet was actually associated with a “marginally lower total mortality” (1). But it comes down to this: low fat diets were healthier than low carb diets.

Although I personally do not feel that ketogenic or low carb diets are healthy, there are a few points to consider if you are thinking about changing from a ketogenic diet to a lower fat diet based on the results of this study.

First, if your low carb diet is working well for you, consider whether the risk of quitting and gaining weight is greater than the risk of this type of diet. If you are technically at a healthy weight, it may not be worth the continued risk. But if you have severe obesity, it may be a more serious problem to stay at a high weight. Please check with your physician or dietician to determine the best course of action.

Second, people younger than 50 were not part of this study. The scientists also noted that most of the participants were non-Hispanic and college educated. So it’s difficult to say if these findings would apply to every adult.

And finally, although some media outlets have chosen not to report on this, those eating healthy keto type diets did not have increased deaths. It may not be optimal for health, but these diets may be effective for some people. For example, the Daily Mail reported the following, just below the headline Low Carb Diets INCREASE Your Risk of an Early Death (2).

  • “Eating a low fat diet can reduce your risk of early death up to 34 percent
  • Meanwhile, a diet low in carbs can raise mortality risk by around 38 percent” (2).

As usual, the media chooses to highlight the most extreme parts of any story. I did not see those particular numbers in the study, but check the first footnote to read the study for yourself.

So is there a way to “have your cake and eat it too”? Perhaps if you try a healthy keto diet plan similar to this one from the Mayo Clinic (3):

Click to access sample-keto.pdf

The link above is for a one week sample menu which will give you a few recipes and an idea of what to expect if you followed this diet. It is one of six options for the Mayo Clinic Diet online program. I have tried the original and higher protein versions with success, but not this particular one. Please comment below if you have, or share a different healthy low carb diet.

Even though the Mayo Clinic has provided this plan, they don’t recommend most ketogenic diets for long term health (3). It’s important to remember the original reason for this way of eating:

Over one hundred years ago Dr. Wilder, a doctor at the Mayo Clinic, developed the ketogenic “keto” diet to treat children with severe epilepsy. Since then, the keto diet has been successfully used around the world to treat drug-resistant epilepsy. In the 1970s, the diet became popular for weight loss thanks to the Atkins diet, which catapulted keto into the weight-loss limelight. While the Atkins diet recommends slowly reintroducing carbohydrate-containing foods back into your eating plan, the keto diet strictly limits these foods at all times (4).

So this type of diet was not designed for long term use or for adults. If you’re using it in that way, please consult your doctor or registered dietician for the best way to maintain your weight, and most importantly, your health!

(1). https://onlinelibrary.wiley.com/doi/10.1111/joim.13639

(2). https://www.dailymail.co.uk/health/article-12038715/Low-carb-diets-INCREASE-risk-early-death.html?ITO=applenews-us

(3). https://diet.mayoclinic.org/media/vcrm1vtn/sample-keto.pdf

(4). https://diet.mayoclinic.org/us/blog/2022/how-to-make-the-keto-diet-healthy/?utm_medium=cpc&utm_term=&utm_source=google&utm_campaign=&gclid=Cj0KCQjw0tKiBhC6ARIsAAOXutn8xPWvXjUd9RoN_hiRZ1Ludv2SjDzaaV4qQBQf42ytmw5n-d7yr4oaAkXEEALw_wcB

In the News: Jenny Craig Shut Down in US & Canada

It’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 sent by the company to employees and obtained by ABC News, Jenny Craig notified employees that it plans to close its Carlsbad, California, company site, which houses its corporate offices, and ‘end the bulk of operations’ at the facility on or about June 24, but wrote that if it can’t secure financing to continue its operation then the facility may close as early as May 5” (1).

Of its 600 locations, more than 500 were located in North America. It seems that operations in Australia and New Zealand will continue at this time (2).

Jenny Craig reported “like many other companies, we’re currently transitioning from a brick-and-mortar retail business to a customer-friendly, e-commerce-driven model,’ a spokesperson said in a statement to CNN” (3).

Most news sources state that increased competition from newer diet drugs as well as financial fallout from the pandemic led to Jenny Craig’s difficulties.

In looking at their Facebook page, the company hasn’t posted since mid April though they had posted about weekly before this. Their last Instagram post was in March, but that wasn’t an active outlet for Jenny Craig. I’ve also contacted them but don’t expect to hear back. I’ll update you in a new blog post if I get any useful reply.

This is very unfortunate news for the staff and the dieters who relied upon their diet plan. If you are affected by the shut-down, please take a look at the other programs that are available to you. There are so many options! Another idea would be to visit a dietician to get advice.

Whatever you decide, please don’t let this derail your progress! Feel free to comment below about programs that have worked for you. By sharing information, we will be better equipped to maintain our healthy weight.

(1). https://abc7ny.com/jenny-craig-weight-loss-center-closing-news-today/13199744/

(2). https://amp.theguardian.com/us-news/2023/may/04/jenny-craig-says-it-will-continue-australia-and-new-zealand-operations-despite-us-closure

(3). https://fox5sandiego.com/news/local-news/jenny-craig-closing-all-locations-report/amp/

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 your weakest.

Neuromarketing Principle: When given the choice between a goal-aligned choice or succumbing to an indulgent treat or purchase, a consumer will justify the indulgence by overstating their life problems, essentially validating their indulgent choice as being deserving of it (1).

Application: By subtly implying a customer deserves your product or service, a customer may more likely justify the purchase and deviate from goal-aligned choices to satisfy the indulgence (1).

Did you grow up hearing, “You deserve a break today” like I did? Advertising Age named this phrase from McDonald’s commercial the slogan of the century, and it still rings in my ears some 50 years later (2).

Yes, I deserve all the treats, whether they are desserts, the latest electronics, or pretty new clothes! But how does this align with my long term goals? Do we want to be influenced by marketing ploys designed to increase corporate bottom lines and our waistlines?

The video above is one of the many versions of “You deserve a break today,” which shows the boring dinner options busy women could prepare for their families. The husbands heroically whisk the families away to McDonald’s – exciting! Nothing here is realistic, but the message that you deserve to eat out at McDonald’s is strong. McDonald’s made versions for different markets, including entertaining characters and settings from America to Australia. McDonald’s made it easy for a whole generation to justify eating junk food.

I recently saw a Facebook post where the author was asking for justification ideas from readers. Many people made suggestions about why it was fine to have a cheat day. In fact my bariatrician at the Mayo Clinic suggested a weekly cheat day (since I was to begin maintenance). This may work for some, but for me, it’s the beginning of the end. I have succumbed to this slippery slope many times in the past. (See my post on The School of Hard Diets for more!)

Yes, I have “cheat” meals on major holidays and the birthdays of immediate family members, but that’s all I can manage. How do you feel about this? Do you have cheat days on a regular basis but remain able to hop right back on your eating plan? How do you justify cheating – or do you at all?

In a study published in Psychology & Health, researchers found that experiment participants who were supplied with justification cues consumed more calories than participants who were not given such suggestions. In three different scenarios, participants who engaged in justification (also called self-licensing) ate more unhealthy snacks. “The observed increase in consumption resulting from self-licensing processes ranged from 54 to 130 kcal” (3). Keep in mind that this increase was for just one snack. The calories would add up quickly if this behavior was repeated on a daily basis!

But there are times when it really does seem important to have that special treat. When you indulge, do you tell yourself that you’ll make up for it later by increased exercise or by cutting back on other foods? If so, how about turning that around and exercising or cutting back in advance? Yes, this would involve some planning. It’s a little like using a debit card instead of a credit card. Save up those extra calories before your special event and then use them for that treat you’ve been anticipating.

Yes, this is all easier said than done. There will always be exceptions and sometimes we truly are deserving of a little extra comfort in our lives. But let’s not give in to junk food justifications too often. Instead, let’s be proactive and maintain our healthy weight!

(1). https://www.newneuromarketing.com/justifying-indulgent-choices-the-role-of-deservingness-in-consumer-decisions

(2). https://musebycl.io/clio60/you-deserve-break-today-story-classic-mcdonalds-jingle-almost-wasnt#:~:text=’%20The%20Story%20of%20the%20Classic%20McDonald’s%20Jingle%20That%20Almost%20Wasn’t,-The%20winding%20road&text=Some%20ideas%20may%20be%20the,the%20century%20by%20Advertising%20Age.

(3). https://www.tandfonline.com/doi/full/10.1080/08870446.2018.1508683

What Do You Do When the Refrigerator Calls? Solutions for Cravings

Lately 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. What do you do when cravings seem to take over all of your thoughts?

I found several articles on what to do when your appetite for the wrong foods is about to get the best of you. Try some of the ideas on this list and please share whatever works for you in the comments below.

  • Be sure to eat enough food – and get the proper levels of all needed nutrients – to help avoid cravings (1).
  • Try not to get overly hungry which can leave you feeling out of control (1).
  • Manage your blood sugar and stress levels to help keep cravings at bay (1).
  • Avoid too many refined carbs which can intensify cravings further (1).
  • Drink more water to be sure it’s actually hunger that you’re feeling and not thirst (2).
  • Distance yourself from your craving with a walk – you’ll get added exercise and won’t have the treats nearby (2).
  • Try to get enough sleep for more positive energy and a better mindset (2).
  • Never go grocery shopping on an empty stomach which could lead to having more treats readily available in your house (2).
  • Skip sweets and artificial sweeteners – have some fruit instead (3).
  • Gum can help curb cravings according to some studies (3).
  • If you feel that you must give in to your craving, have a very small serving. Think bite-sized (3).
  • Find some new activities you enjoy that don’t mix with snacking, like writing, knitting, sewing, painting, or drawing.
  • Take up a musical instrument and whenever you feel a craving coming on, take a break and practice making music.
  • If it’s near bedtime, brush your teeth and get ready for bed a bit early.
  • Chat with a friend who can get you through the rough spots.
  • Rethink your comfort foods and create or find recipes for healthier substitutes.
  • Spend some extra time caring for your pets or plants.

I have tried all of these at various times. The last six (with no footnotes) are the activities I’ve incorporated into my maintenance plan on a regular basis. I still succumb at times, but they’re a big help!

I hope you’ve gotten some new ideas on how to alleviate your cravings. Let’s not let them have power over us. Let’s maintain our healthy weight!

(1). https://www.healthline.com/nutrition/how-to-stop-food-cravings

(2). https://www.healthline.com/nutrition/11-ways-to-stop-food-cravings#TOC_TITLE_HDR_2

(3). https://www.webmd.com/diet/features/13-ways-to-fight-sugar-cravings

Self Care: Journaling

Journaling 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 and even aid in weight loss or maintenance.

In this post, we will look at journaling, as opposed to tracking. For more on tracking, see this post: https://lindawbrowning.com/2023/02/09/tracking/

In The Complete Guide to Self-Care, Kiki Eli writes about several kinds of journaling techniques. The first is a daily morning exercise that can be done in as little as 5 minutes. By expressing your thoughts, daily goals, intentions, thankfulness, and dreams, Ms. Eli believes we can start our day with less anxiety and more joy. She also describes a gratitude journal, journal prompts, and how to manifest goals. Perhaps most interesting are her instructions for writing letters to yourself. This includes your past self, your future self, and a love letter to your present self (1). What kinds of things would you put into a letter to yourself? How can they help you reach your goals?

If you’d like to apply your journal more closely to your health plans, you could also try bullet journaling. Perhaps you could keep a record of trends, like common situations when you are more likely to overeat and how you feel at those times. You could include handy lists of your cravings with ideas for healthier substitutes along side (2). In this way, your journaling can help you make better decisions in the future.

Example of a bullet journal (3).

If you’re looking for a journaling success story, look no further than Charmaine Jackson, who calls herself an emotional eater. Ms. Jackson has lost 130 pounds and she gives journaling the credit. CNN wrote a report on her remarkable story:

“(Journaling has) really helped me get an idea of what my behaviors are, what my patterns are, how I can make change for myself for good,” she said. “You wouldn’t see it unless you look at it over time and you really get a chance to see this worked and why.” She was able to identify when she was mad or sad, and wanting to eat more. “It was my truth serum,” Jackson said. “It made me be honest with myself” (4).

If you have been reading my blog, you may have realized that my website has become my way of journaling. This is where I put my thoughts about weight maintenance into words. I do think it’s a huge help to me.

  • It keeps my mind on the issues surrounding health and weight.
  • It helps me to live up to the standards that I’m writing about.
  • It encourages me to try new things, like an exercise class I would have never taken if I had not wanted to write about it.
  • It pushes me to learn more so that I can write about important topics.
  • It makes me feel positive about the possibility of helping others who are reading my posts.

Blogging might not be for you, but there are many other options for journaling. You can buy a beautiful notebook, download a convenient app, use a word processing program, or even jot notes on slips of paper. It’s up to each individual to express their feelings in the form that suits them.

Have you tried journaling your road to better health? If you have any ideas to share, please comment below. I hope that this practice can become yet another tool to help us maintain our healthy weight.

(1). The Complete Guide to Self Care by Kiki Ely (c) 2020.

(2). https://www.prevention.com/weight-loss/a20511023/bullet-journal-weight-loss/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_pre_md_pmx_us_urlx_17935086168&gclid=Cj0KCQjwxYOiBhC9ARIsANiEIfZ3CjGPPacHs3fDAAEcyrnqyVtQXSdqPkj4J44XYRPgT2WS2-9ycIoaAuq4EALw_wcB

(3). https://commons.m.wikimedia.org/wiki/File:Bullet-Journal-by-Matt-Ragland.jpg#mw-jump-to-license

(4). https://www.cnn.com/2013/03/01/health/journaling-weight-loss/index.html

Taking a Break: Intermittent Dieting

If 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. This is sometimes called intermittent dieting or refeeding.

Intermittent dieting (ID) is very different than intermittent fasting (IF), though if you do a search for ID, the results will likely be for IF since it’s trending on social media. For more on intermittent fasting, please see https://lindawbrowning.com/2023/01/23/in-the-news-intermittent-fasting/

Let’s be careful to define our terms. ID is not IF or the yo-yo dieting I practiced for 30-40 years! Rather it is the practice of taking planned, short breaks from a more strict or rigid diet. ID has been associated with greater weight loss than consistently dieting with no breaks. The breaks are typically for one or two weeks – perfect for vacation or holiday planning. But, this does not mean that you overeat during your break! Instead, you strive for maintenance.

Please contact your own healthcare provider to learn what type of eating plan would be best in your particular case. Don’t make any changes without speaking to a professional who knows your medical history.

ID could be excellent practice for weight maintenance after you have achieved your goals. But what is the evidence for the success of this type of eating plan?

  • Scientists at The University of Tasmania discovered that dieters using a two weeks on and two weeks off schedule lost more weight and regained less than those who dieted for 16 weeks straight. (Each group dieted for 16 weeks total, so the ID group took longer to complete the program.) The ID group ate to simply maintain their weight during breaks. They maintained an average loss of 8 kg (17.6 pounds) more than those who dieted for 16 weeks straight (1).
  • The MATADOR (Minimising Adaptive Thermogenesis And Deactivating Obesity Rebound) study found that intermittent energy restriction eating plans resulted in greater weight loss than continuous energy restriction diets. “Interrupting [dieting] with energy balance ‘rest periods’ may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency” (2).
  • A Cambridge University study found that dieters who were on a very low calorie diet for 12 weeks lost more and were more successful at maintaining weight loss if they completed a six-week refeeding program (which was “an ordinary, energy-reduced diet”) (3). The group in this study who only did a short one-week refeeding program regained significantly more weight.
  • However, alternate day fasting did not provide greater weight loss as compared to daily calorie restriction in a yearlong study of 100 obese adults (4). In addition, the alternate day fasting participants had a higher drop out rate than the other dieters in the program.
  • Dieting followed by refeeding is a technique used by some athletes, particularly bodybuilders. Refeeding (ID) can “help to boost metabolic rate by reducing cortisol levels and boosting leptin levels…[as well as] provide a needed psychological break from caloric restriction which will allow the individual to stay consistent with their nutrition plan once dieting is reestablished” (5).

We can see that there are some great reasons to give ID a try, particularly if you’ve plateaued but wish to lose more. However, it’s important to remember that these breaks aren’t really excessive cheats. You are still paying attention to the foods you consume, it’s just that you’ll be eating to maintain for a week or two, rather than to lose additional weight during your refeeding phase.

This blog post has information that can help you figure out the number of calories your body needs: https://lindawbrowning.com/2023/02/27/basal-metabolic-rate-resting-energy-expenditure-calculations-and-accuracy/ This information could be useful if you are planning to maintain your weight as part of ID.

Since you probably won’t be part of an organized study for your ID, all the planning will be on you. It might be easy to start your refeeding weeks, but what about returning to more restrictive eating afterwards? This is when tracking could be a big help to you: https://lindawbrowning.com/2023/02/09/tracking/

I hope that intermittent dieting will be another useful tool for us to help maintain our healthy weight. If you’ve already used this technique, please share your experiences in the comments below. Thank you!

(1). https://www.sciencedaily.com/releases/2017/09/170918222235.htm

(2). https://www.nature.com/articles/ijo2017206

(3). https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/prolonged-refeeding-improves-weight-maintenance-after-weight-loss-with-verylowenergy-diets/7827BDC0C3BDA3213B15B1BF6E3F2AFB

(4). https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528

(5). https://blog.nasm.org/refeeding-101

Exercise: Creating a Home Gym

My 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 that old rowing machine didn’t look so great in the family room. A guest room home gym was born!

For other related posts, info on rowing can be found here: https://lindawbrowning.com/2023/01/20/exercise-rowing/ and cycling here: https://lindawbrowning.com/2023/01/27/exercise-cycling/

Although this was a budget friendly approach, I would have been better off by actually planning for a home gym. There is a lot of useful information on this topic, as many people switched to working out at home during the pandemic. Some found that a home gym is actually preferable to a gym membership. It’s always available and you don’t need to dress or drive to get there. Here are some ideas that I hope you’ll be able to use to further your exercise goals:

  • Allow your fitness plans to determine the type of space and equipment you’ll need. And don’t get that equipment all at once. “Start off with a few things you know you’ll use right away and build from there. Your home gym should be customized to you. Stock it with items you know you’ll use” (1).
  • Find a spot with some space, but most importantly, it should be an area that can be permanent. It’s not convenient to move around a lot of heavy equipment on a regular basis (2).
  • You don’t need bulky equipment like weight lifting machines (in most cases). A few dumbbells, kettlebells, and resistance bands can go a long way. (These are in the background of my photo, with an organ bench serving as my rack.) And although you see plenty of cardio equipment in my photo, this really isn’t necessary if you can jump rope or move freely about the space (3).
  • Buy secondhand equipment when filling out your home gym – no rush though! There are stores in my area that specialize in this, but many social media platforms also advertise used equipment. You might get lucky and find neighbors who are downsizing and score some great deals.
  • It’s helpful to have access to a television or monitor if you like using fitness apps or YouTube workouts. I do have one across from the equipment shown in the photo. It can make cardio time more enjoyable!
  • Choose quality equipment, particularly for exercises you do frequently (4). Here’s where I made my biggest mistakes. At the time, I didn’t realize how much I’d love cycling. Buying one of the least expensive stationary bikes on Amazon was not a good move.
  • Save enough floor space for other forms of exercise, like stretching or yoga. I bunched my equipment together for the photo, but there is some space for floor exercise in my home gym. Think about space saving equipment if you are tight on room, like a door mounted pull up bar, a TRX system, or resistance bands that you can attach to a door (5).

What can you add that will help you achieve your goals? It doesn’t need to be a major purchase. But it does have to be something that you will enjoy using. It’s much more likely that you’ll stay with whatever form of exercise you actually enjoy.

“Enjoyment is the key to sticking to an exercise plan. Choose an activity you enjoy, not one you think is ‘good for you’” (6).

(1). https://health.clevelandclinic.org/how-to-create-a-home-gym-youll-actually-use/amp/

(2). https://garagegymexperiment.com/2021/11/09/the-home-gym-guide/

(3). https://www.shape.com/fitness/workouts/how-build-perfect-home-gym

(4). https://www.tonal.com/blog/best-home-gym-setup/

(5). https://www.cnet.com/google-amp/news/how-to-build-an-at-home-gym-on-a-budget/

(6). https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-choosing-the-one-for-you

Non-Scale Victories

We 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 in our lives.

When doing the research to write this post, I was very surprised by the dearth of peer reviewed studies conducted on non scale victories and their role in weight management. In fact, I found 0. We might make some generalizations based upon similar research.

Sonja Lyubomirsky, Laura King, and Ed Diener analyzed numerous studies on happiness and it’s relationship with many key life outcomes, including health. They did find that happiness is associated with superior mental and physical health (1, p. 835). However, there is no cause and effect identified in their American Psychological Association journal article.

An intriguing article in the Harvard Business Review reported on a study of 238 professional workers and their nearly 12,000 diary entries. They found that achieving minor milestones was very motivational for workers.

“Even ordinary, incremental progress can increase people’s engagement in the work and their happiness during the workday. Across all types of events our participants reported, a notable proportion (28%) of incidents that had a minor impact on the project had a major impact on people’s feelings about it” (2).

In our case, our work is weight management, so let’s try to apply the Harvard study ideas to our own situation. We can also consider that achieving small goals makes us feel happy. And, according to the American Psychological Association study, happiness is associated with better health. By putting those two together, let’s create a list of small, non-scale victories would be a useful tool in weight and health management.

Note: I’ve purposely used many sources for our list and linked them below. This way, you can take a look at the articles and find even more non-scale victories that may apply to you. Have any others to share? Please comment below. Thanks!

List of Non-Scale Victories

  • Your clothes are fitting better – they are more comfortable and lay better on your frame (3).
  • You’ve reached a new fitness milestone, such as the ability to lift a heavier weight, complete more repetitions, or sustain longer exercise sessions (3).
  • You have begun to crave healthier snacks, like fruits or veggies, rather than just eating them because you think you should (4).
  • You catch a glimpse of positive changes in the mirror, like more muscle definition or a smoother contour (4).
  • You feel more flexible, and simple things crossing your legs or clipping your toenails are noticeably easier (5).
  • You find it easier to fit in small seats in airplanes or amusement park rides (5). (Or in my case, it’s possible to share my chair with my dog!)
  • Your mood is brighter or you feel happier (6).
  • You have less joint pain, likely because there is less pressure on joints like your knees (6).
  • Your digestion has improved – examples include less bloating, constipation, and indigestion (6).
  • You’re better able to keep up with the kids (or fur babies) (7).
  • You’re stepping out of your comfort zone and trying new things (7).
  • Your ability to focus has improved – you have more mental clarity (8).
  • You’re drinking more water (8).
  • You’re able to use a tighter hole in your belt or a tighter hook on your bra (9).
  • You are craving less sugar, perhaps because of increased serotonin from your exercise program (9).
  • You see a difference in photos, whether it’s selfies you are taking to mark your progress or group photos taken by others (10).
  • You are able to cut back – or halt increases – on medication (10). Don’t forget that medication dosages typically increase as we age or if we gain weight. So even staying at the same level is a victory!
  • Your sleep is better, perhaps due to improvement in sleep apnea (11).
  • Your health numbers are better, whether it’s blood sugar, cholesterol, blood pressure, pulse, or any other medical measure (11).

How can you track these victories? Try journaling about them or taking photos of your progress (11). The main thing is to recognize or record them so that you can celebrate these milestones!

By acknowledging our non-scale victories, we can keep our motivation high. This can help us to achieve our goals and maintain our healthy weight.

(1). https://www.apa.org/pubs/journals/releases/bul-1316803.pdf

(2). https://hbr.org/2011/05/the-power-of-small-wins

(3). https://www.healthline.com/health/non-scale-victories#non-scale-victories-to-celebrate

(4). https://www.womenshealthmag.com/weight-loss/a19983979/weight-loss-victories/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_whm_md_pmx_us_urlx_17871928004&gclid=Cj0KCQjwuLShBhC_ARIsAFod4fJ2OavedSgnX96vJntZe_GP5tnXCeqlFefdO16zkmSkPbZ5-LgWwmwaAs9SEALw_wcB

(5). https://www.iowaweightloss.com/news-and-events/blog/2018/02/21/top-10-non-scale-victories-with-weight-loss

(6). https://www.prevention.com/weight-loss/g25832230/non-scale-victories-weight-loss/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_pre_md_pmx_us_urlx_17935086168&gclid=Cj0KCQjwuLShBhC_ARIsAFod4fK8amwXEFB8qbfe68S4V-cN1MOQV25tthK02lQvng8p77_F7AW61qcaAr4PEALw_wcB

(7). https://www.weightwatchers.com/us/blog/weight-loss/nsv

(8). https://www.today.com/health/diet-fitness/walking-routine-non-scale-victories-rcna34791

(9). https://www.cnn.com/2021/06/09/health/non-scale-victories-weight-loss-fitness-wellness/index.html

10. https://www.adventhealth.com/hospital/adventhealth-celebration/blog/celebrating-non-scale-victories-after-bariatric-surgery

(11). https://community.jennycraig.com/healthy-habits-blog/live-life/non-scale-victories-list/

Healthy Fast Food Options

Fast 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.

Let’s be careful to avoid fast food marketing tactics that add unwanted calories to our food choices. I’ve touched on the problems with fast food in the past, particularly with portion size:

If a large meal is the default option on a fast-food menu, and customers are in a hurry since it’s fast food they’re buying, the restaurant will sell more large meals. It’s in the restaurant’s best (short-term) interest to do this, so they can maximize profits. They have nudged their customers in the direction that benefits the business (1).

What to drink at a restaurant? The best choices are water, unsweetened tea, or black coffee. If you are ordering a beverage that contains sugar, try to size down if possible. Perhaps some lemon slices can dress up your water or tea.

When doing an internet search, you will find a number of articles that share healthy take out options. Here is a compilation that may spark some ideas for you:

  • Panera Bread: Avocado, egg white, spinach on bagel flat 350 calories (2).
  • Starbucks: Spinach, feta, and egg white wrap 290 calories (3).
  • Starbucks: Egg white and roasted red pepper bites 170 calories (6).
  • McDonald’s: Egg McMuffin 310 calories (6).
  • Dunkin’ Donuts: Wake-up wrap with Turkey sausage 240 calories (6).
  • Chick-Fil-A: Egg white grill (with grilled chicken breast) on multigrain English muffin and American cheese 290 calories (6).
  • Einstein Bros. Bagels: Avocado veg out 410 calories (6).
  • Chick-Fil-A: Market salad with grilled chicken 540 calories (4).
  • Chick-Fil-A: Grilled chicken nuggets 140 calories (5).
  • Subway: Rotisserie chicken bowl (no bread) 220 calories (2).
  • Subway: 6” Turkey breast (bread included but type not specified) 260 calories (4).
  • Chipotle: Burrito bowl, calories are variable depending upon toppings. The suggestion is chicken, beans, fresh salsa, and lettuce, starting at 340 calories (4).
  • Wendy’s: Small chili 240 calories (4).
  • Wendy’s: Grilled chicken sandwich 321 calories (6).
  • Taco Bell: Steak fresco soft taco 150 calories (5).
  • McDonald’s: Artisan grilled chicken sandwich 380 calories (5).
  • Pizza Hut: Veggie lover’s thin and crispy pizza, medium slice 170 calories (6).
  • Sonic: Grilled chicken wrap 480 calories (6).
  • Panda Express: Eggplant tofu with veggies (only) 340 calories (6).
  • Panda Express: Broccoli beef (only) 150 calories (6).
  • Starbucks: Chicken & Quinoa protein bowl with black beans and greens 420 calories (6).
  • Panera Bread: Fuji apple chicken salad (including dressing) 560 calories (6).
  • Domino’s Pizza: Thin crust pizza with chicken and veggies (size not given but I’d assume medium) 143 calories (6).
  • 5 Guys: Bun free bowl 372 calories (6).

It’s always best to have a basic plan of what to order before you arrive at any restaurant. With more information, we can make choices that will work for us.

If you have any suggestions to add to the list, please comment below. By working together, we will find new ways to maintain our healthy weight.

(1). https://lindawbrowning.com/2023/01/24/coursework-understanding-obesity-unit-3-of-3/

(2). https://www.humnutrition.com/blog/healthy-fast-food-options/

(3). https://www.starbucks.com/menu/product/371/single

(4). https://www.insider.com/guides/health/diet-nutrition/healthy-fast-food?amp

(5). https://www.usatoday.com/story/life/2019/01/17/healthy-fast-food-mcdonalds-taco-bell-starbucks-chipotle-chickfila-panera/2582149002/

(6). https://www.prevention.com/food-nutrition/healthy-eating/g19601242/healthy-fast-food-options/

Food Prep: Cook Smart, Eat Well

Dijon Parmesan Salmon

Cook 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 fruits and vegetables, followed by a smaller amount of complex carbohydrates. Proteins and dairy make up the next level of the pyramid. They are followed by a smaller amount of healthy fats. A tiny portion of sweets tops off this healthy pyramid.

Basic instructions on food preparation are covered next. Many important food facts are discussed, along with ideas on how you can combine different foods to create a mix-and-match meal. They even share a two page menu for a week’s worth of healthy meals.

Finally, we get into the recipes, which are organized into these categories:

  • Breakfast
  • Sandwiches & Salads
  • Soups
  • Appetizers & Snacks
  • Vegetables
  • Sides
  • Entrees with Meat or Fish
  • Vegetarian Dishes
  • Sauces
  • Kid-Friendly Foods
  • Desserts

Nearly every recipe includes photos, often two different shots. The following nutritional information is given: serving size, calories, fat, saturated fat, protein, carbohydrates, fiber (where applicable), and sodium. Unfortunately, there are no values for cholesterol or sugar. This may limit the value of the book if you are tracking this information. Other than these omissions, I feel that Cook Smart, Eat Well would make a useful addition to any health conscious cookbook collection.

I chose to prepare Dijon Parmesan Salmon. The recipe suggests that you can substitute cod, trout, or other whitefish for the salmon, which I did. With an avid fisherman in the house, I was able to use freshly caught snook. It came out perfectly! It was a simple recipe but so tasty that I’m sure to cook it again.

As you can see in the photo, I’ve served this dish up Mediterranean style, with lots of veggies, pita bread, olives, and feta mixed with pesto. This is a filling meal that’s healthy too!

Let’s continue to look for new cookbooks and recipes that will keep our meals fresh and interesting. This is an important part of maintaining our healthy weight.

(1). Cook Smart, Eat Well. Jennifer A. Welper. (c) 2022.