Maintain Weight Loss

Coursework: Understanding Obesity Unit 2 of 3

I believe that one of the best things we can do to succeed on our weight maintenance journeys is to learn more about how our bodies work and why we all have the tendency to return to higher weight set points. If we don’t understand how we got here, how can we keep from making those same mistakes again?

I enrolled in the Coursera class Understanding Obesity last year to learn more about this disease. My first blog post on this topic is here: https://lindawbrowning.com/2023/01/02/coursework-understanding-obesity/

This time we will touch on some of the points made in the second unit, Physiology and Stress. Beginning with the physiological component, the instructors explain some of the extremely complex processes that come into play involving hunger. Eating certainly involves conscious decisions, but so much more is going on behind the scenes.

Our body transmits signals in many ways. Since I’m not a medical professional, I won’t attempt to explain them all. However, Professor Suzanne Dickson (University of Gothenburg) mentions two key hormones that you may have heard of before, ghrelin and leptin. Ghrelin is produced by the empty stomach and it signals the brain that we need to eat. Leptin, produced by fat cells, also signals the brain, providing information on our body’s fat – especially changes in the amount of fat (1). So our brain is quite aware when we diet, and it doesn’t seem to be at all pleased by our behavior!

We can see the problem here. If you are actively trying to lose weight, or even maintain a new, lower weight, your brain is being hit with an onslaught of these hormones saying, “eat, eat, EAT!” No doubt there are additional processes going on in our bodies, all trying to defend that old, higher weight so we won’t starve to death in a famine. What was once useful to our ancient and medieval ancestors is now a burden to us in our current environment.

This is further complicated by reward behavior, because the reward and pleasure processing areas of the brain are activated by eating. Yet another reason to eat! Some wonder how this may be related to other addictive activities, such as drugs or alcohol, as the same brain areas are being activated when we eat. So is overeating a form of addiction? Can we be addicted to food (1)?

There is reportedly much debate on this, at least at the time the course was written. While the majority of the instructors for this course find little evidence for food as a substance addiction, they do claim that eating can take the form of a behavioral addiction. Simplifying this, it seems that – in their view – eating is more similar to such addictions as gambling or shopping, rather than alcoholism or drug addiction. (This is a generalization – please take this free course if you’re interested in more technical or specific information.) (1)

Some of the information in this course does seem a bit dated (especially diet drugs dealing with hormones and views on psychological aspects). I can easily find more current sources that maintain that food can indeed be an addictive substance (2). Eliza L. Gordon et al in What Is the Evidence for “Food Addiction?” A Systematic Review explain that

Overall, findings support food addiction as a unique construct consistent with criteria for other substance use disorder diagnoses. The evidence further suggests that certain foods, particularly processed foods with added sweeteners and fats, demonstrate the greatest addictive potential. Though both behavioral and substance-related factors are implicated in the addictive process, symptoms appear to better fit criteria for substance use disorder than behavioral addiction (2).

Several other interesting topics are addressed in this unit, such as exposure to various types of foods during childhood and even during pregnancy. Condensing all that material down – basically exposing your children to wholesome foods as early as possible can play a role in their future health. As early as possible even means before birth! In addition, during pregnancy both over and under eating can later cause obesity as the child matures and into adulthood (1). This information may be a bit late for us, but hopefully we can break the cycle for future generations.

When we look at the third unit of Understanding Obesity, we will examine more psychological factors as well as the economics of obesity.

(1). https://coursera.org/learn/understanding-obesity

(2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946262/

Exercise: Walking Benefits in 5 Minutes

Today I’d love to share a timely news item which I first heard about on my morning news podcast: walking for just 5 minutes every half hour cuts many health risks from a sedentary lifestyle (1). That is quite a time commitment, but even if you can’t get up and stroll every 30 minutes, you are likely to see great health benefits!

Walking for just 1 minute per half hour and simply standing as opposed to sitting were still helpful, though not optimal.

Blood pressure and blood sugar readings were examined in a recent study. Increased readings in these tests are indicators of diabetes and hypertension respectively. Considering that more than a 1 in 3 (2) American adults have pre-diabetes and 1 in 10 (3) have diabetes, it’s easy to see how these findings are important. Even more shocking, nearly half of American adults have hypertension (4). To be able to significantly improve these conditions is an incredible opportunity!

This study tested many different combinations of sitting and leisurely walking and found that the optimal timing of 5 minutes walking per half hour yielded the best results for the minimum amount of effort. In terms of blood glucose levels, this resulted in a 58% reduction in blood sugar spikes after eating (5). Blood pressure readings dropped about 5 mmHg (5).

Movement, whether it is walking or comes in another form, is particularly important for our blood sugar. NPR interviewed Dr. Loretta DiPietro who explained how this works:

When we exercise, our muscles require glucose – sugar – as the fuel source…when we contract our muscles, our bodies use [transporter proteins] which rise to the surface of the muscle cell and escort glucose molecules into the cell. So, physical activity helps to clear glucose out of the bloodstream into the muscle where it can be stored and utilized. And this helps lower blood sugar (6).

Dr. Keith Diaz, as quoted in Medical News Today, explained the blood pressure improvement as follows:

The sitting posture creates bends and constrictions in the blood vessels of the legs,” Dr. Diaz said. “In other words, sitting puts a kink in your legs’ blood vessels. This ultimately changes blood flow and can lead to increases in blood pressure.” Dr. Diaz concluded that “regular short walks can prevent the changes in blood pressure by regularly restoring blood flow to the legs.” (5)

For those of us who work at sedentary jobs, it can be challenging to find excuses to get up and walk throughout the work day. Getting a standing desk may work for some (7). Squats in and out of your chair are another option. Just remember that any active movement, even if it is just your arms, can be helpful.

Of course walking has many other benefits, including support of weight management (7). With all of its benefits, low cost, and ease of implementation, walking is a very healthy form of exercise.

We are all individuals so I recommend talking to your own healthcare provider to learn what workout would be best in your particular case.

(1). https://journals.lww.com/acsm-msse/Abstract/9900/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx

(2). https://www.cdc.gov/diabetes/basics/prediabetes.html

(3). https://www.cdc.gov/diabetes/basics/type2.html

(4). https://www.cdc.gov/bloodpressure/facts.htm

(5). https://www.medicalnewstoday.com/articles/5-minute-walks-every-30-minutes-offsets-effects-too-much-sitting#Health-effects-of-5-minute-walking-breaks

(6). https://www.npr.org/sections/health-shots/2023/01/12/1148503294/sitting-all-day-can-be-deadly-5-minute-walks-can-offset-harms

(7). https://www.healthline.com/health-news/how-5-minute-walks-every-half-hour-can-counter-prolonged-sitting#How-to-walk-while-you-work

Loving Yourself Healthy

I first heard about this concept while listening to the Mindset programming on the 99Walks app. You can read a bit more about this app here:

https://lindawbrowning.com/2022/12/10/habits-exercise-walking/

There is useful material in every section of 99Walks, but the listening section is particularly helpful. These are similar to podcasts which you listen to as you walk. There are all sorts of coaching programs, from high energy get-out-and-go to quieter look inside yourself programming. The five part Progress Over Perfection series by Jillie Johnston was where the idea of “Loving Yourself Healthy” really hit home (1).

Perhaps you’ve heard of the very unfortunate dieting concept called hate yourself thin. This is where you punish yourself for your imperfect food and exercise choices, trying to make up for years of unwise habits with short-term fixes like fasting, grueling workouts, insane diet practices – you get the picture. This is extremely unlikely to succeed in the long run, even though there may be some quick, temporary changes. It’s harmful and unsustainable.

For more on this idea, see my prior post on Sustainability here: https://lindawbrowning.com/2023/01/15/sustainability/

A good example of of unsustainable weight loss is illustrated by the reality TV show, The Biggest Loser, where abusive tactics are used to push the contestants to lose weight. Those who are not “good enough” are eliminated and some might say humiliated. What you may not see are things like hospitalizations due to the dangerous practices used (2). If this isn’t hating yourself, I don’t know what is. And the results of all this pain are a slowed metabolism and nearly inevitable weight gain (3).

Have you participated in similarly unhealthy weight loss regimes? I definitely have – literally dozens of them. But diet history isn’t what our maintenance journey is about. We are moving forward, having learned from the past but not dwelling in it.

If we stay on that diet rollercoaster, knowing that it’s harmful to our bodies and psyches, then we truly are hating ourselves unhealthy. Let’s turn that around and start loving ourselves healthy.

Start with a level of acceptance – appreciate where you’ve been.
Learn to value progress over perfection – understand that we are enough even though we can’t be perfect.
Continue on the journey with faith – believe that we are moving forward.
Persevere with love – see this through to achieve our personal best levels of health.

We are worthy of the investment it takes to manage our weight. Let’s continue on this journey to better health!

(1). https://www.99walks.fit/jillie

(2). https://www.nytimes.com/2009/11/25/business/media/25loser.html?ref=health&pagewanted=all

(3). https://www.businessinsider.com/new-show-biggest-loser-winners-regained-weight-big-fat-truth-2017-6?amp

Self-Care: Clothing, Part 2

Last time, we looked at the first two items in the list below. Today we will consider the final three.

Ideas of what to wear while you’re still losing weight, or if you’re in a temporary maintenance holding pattern.
Purging clothes that you don’t love, even if they fit – let’s remember that this is part of self-care.
Having clothing altered, or even altering them yourself (1) and (2).
Wearing comfortable clothes, or what feels good on your skin (3).
Building a wardrobe that represents your self and your own style.

Alterations

I’m fortunate in being able to sew and I also have a nice sewing machine with ample supplies. I’ve been able to alter many of my clothes as I lost weight. But if something is 3+ sizes too large or has significant wear, it’s generally not worth altering. I have many pieces that I still wear that were 2X or XXL that I’ve taken down to about a size L, but that’s where I give up. Too many proportions are just wrong after that point.

There are many advantages to doing alterations yourself, beyond financial. These small projects give you experience without a lot of commitment. If it’s a piece you were going to toss anyway, you have nothing to lose if you make an unfixable mistake. It will give you a greater understanding of what work is going into your clothing – whether it turns out to be good or bad quality. These projects enable you to save old favorites that you otherwise might have let go.

Also, when you succeed with your alterations, it’s a real confidence booster! You’ve gained so many skills from losing weight to problem solving in doing your own alterations. You are truly reinforcing your weight maintenance journey on another level!

Speaking of unfixable mistakes, I wanted to share this useful, albeit obvious, advice: sew first, try on second, and cut last. Nothing is permanent until you take out those scissors!

For great ideas on do-it-yourself alterations, read 5 Tips to Start Altering Your Own Clothes:

https://www.loveyourtailor.ca/tailor-blog/5-tips-to-start-altering-your-own-clothes/

If you’re not handy with a needle and thread, and don’t wish to learn, then I suggest you look at Get a New Wardrobe Without Buying a Thing, which covers the topic far better that I could.

https://www.weightwatchers.com/us/article/get-new-wardrobe-without-buying-thing

From first hand experience I can say that I dislike wearing clothes that are too large – I have worked so hard on my weight loss! I don’t want to see ill fitting clothes when walking by a mirror.

Comfort

Since our emphasis here is on self-care, it seems important to address comfort. Are there some fabrics that you find to be scratchy? Are you allergic to some fibers, like wool? Do hook and eye closures irritate your skin? Are some garments with embroidery stiff or annoying? Are manmade fibers like polyester bothersome to you? Do you feel badly when wearing animal products? Does a garment fit, but just look so unflattering? How comfortable are you feeling in your clothes?

It’s important to recognize that our negative feelings about our clothes can play a role in our mood. If your clothes are uncomfortable, might you seek comfort in what or how much you eat instead? We might consider how these choices play into our weight maintenance plans.

Style

If we can accept that stress leads to weight gain (4), is it a stretch to believe that happiness and self-expression could help on our weight maintenance journeys? Let’s dig deeper into this idea.

Have you heard of dopamine dressing? It’s a style trend aimed at helping us to feel happier, based upon what we are wearing (5). This neurotransmitter plays an important role in reward behavior – do you ever feel that wearing your favorites is almost like a reward?

Which clothes in your wardrobe put you in that happy place? Can you wear them more often? If there are clothes that bring you down, try to eliminate them from your regular lineup. If you are in the market for new clothes, be particular and find the pieces that bring you joy. (All of this assumes we aren’t considering work clothes that include a uniform or other mandatory requirements.)

It isn’t surprising to learn that what we wear can affect what we eat. In fact, a recent study showed that wearing more formal clothing led to healthier food choices (6). Consider how your style and self-awareness can be expressed by what you wear and how this could lead to healthier food choices.

Clothing is an important part of self-care. We are literally in touch with our clothes every day! Best of all, it’s something that is easier to update than many other aspects of our lives. Let’s rebuild our wardrobes to fit our healthier lifestyles and feel the positivity that self-care can bring!

(1).https://www.weightwatchers.com/us/article/get-new-wardrobe-without-buying-thing

(2). https://www.loveyourtailor.ca/tailor-blog/5-tips-to-start-altering-your-own-clothes/

(4). https://www.webmd.com/diet/features/stress-weight-gain

(5). https://lagazettemag.com/2022/02/16/can-wearing-happy-clothes-really-make-us-happier%EF%BF%BC/

(6). https://food.ndtv.com/news/dress-up-for-good-health-study-reveals-surprising-link-between-formal-clothes-and-healthy-food-choices-2345517/amp/1

Sustainability

You’ve likely heard this term before, often involving environmental issues. But the same concepts can be applied to many aspects of our lives, including weight maintenance. Can we continuously support our dietary, exercise, and other healthy lifestyle habits?

I’m not writing about eco-friendly eating here, though it’s definitely a concern. I want to keep this blog politics free. Caring for our planet shouldn’t be political, but with the realities of life in the United States, it is.

I first became aware of this type of sustainability last spring, when it came up several times at multiple doctors’ visits at the Mayo Clinic. Here are some of the ideas from those appointments:

If I had continued at my obese weight, good health was not sustainable.
Eating too few calories was not sustainable – I needed to actually consume more than my initial diet had recommended.
Walking is a good, sustainable exercise.
Without doing some strength training, my muscle mass will not be sustainable as I age.

Let’s look at each of these. For those of us who have reached our goal weights, we have likely already seen health benefits. There are objective measures, like test results, that support this. But if we continue to be in an overweight, obese, or underweight range, particularly as we age, our health cannot be sustained. We would find ourselves on an ever-increasing number of medications. Eventually, we would be able to do less and less, which is not sustainable.

For weight management – both loss and maintenance stages – we must take precautions to keep our diet sustainable as well. Adopting severe restrictions in terms of caloric intake, elimination of entire food groups, and omitting meals are generally not sustainable (1). As an example, a dietician instructed me to increase my calories from 1,400 daily to 1,800 on days that I exercised. I had told her that I was hungry often and that I was going to bed hungry every night. She replied that this was not sustainable. We both felt that I could not go on this way indefinitely.

I firmly believe that the best exercise is the one you will do. Certainly some are better for your heart health, or calorie burning, but this matters little if you won’t actually do the exercise! For me, it’s walking, and always has been. I recall walking for miles as a child, and it’s still something I love. So I’m not really even looking to improve here, though I bet I’d get lots of disagreement about this. Do you feel like me, that you were made for walking? Or is there some other form of movement that really clicks with you?

While I’m good at getting my walking in, when it comes to strength training, not so much. I’ve been advised several times to include this into my plan, even just a few times weekly, yet I resist resistance exercise. I hope you’ll share your experiences here, and motivate me to do more!

There are several reasons why strength training is important, especially for dieters and those of us over age 35: it increases muscle mass which increases your caloric needs, the exercise itself burns even more calories, it can rebuild muscle mass lost through aging and/or dieting, it prevents bone density losses, it improves balance and mobility which are key in injury prevention, and it can add years to your independent lifespan (most of these ideas are from (2)).

And yes, that really is age 35, not a typo! Muscle mass begins to decline at this age, slowly at first, but more rapidly as age increases.

Here is an excellent excerpt from Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults by Chrysi Koliaki et al that summarizes what we should be looking at:

The ideal weight loss maintenance diet should be continuous, easy to comply with, and of low energy density. Predictors of successful long-term weight maintenance after initial weight loss involve frequent self-monitoring of body weight, medical supervision for psychological support and positive feedback, consistency of food intake, eating breakfast, low-fat intake, low intake of unhealthy snacks, and high levels of regular physical activity. It has been further suggested by preliminary evidence that the space of a meal consumption (fast vs. slow) may also affect body weight control and maintenance (1).

We will look at these maintenance predictors in upcoming blog posts. For now, let’s keep them in mind daily: frequent self-monitoring, medical supervision, consistent food intake, eating breakfast, low-fat intake, avoiding unhealthy snacks, high levels of physical activity, and slower food consumption. Let’s learn how to make our weight maintenance journey sustainable!

(1). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163457/

(2). https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age#training

Self-Care: Clothing, Part 1

Building your wardrobe can be enjoyable, but also costly in terms of time and money. It’s a complicated topic and can even be triggering for many of us. So much of our identity, both positive and negative, is reflected in our clothing choices. Let’s try to value and care for ourselves. Let’s wear the things that make us happy!

If you believe you may suffer from a shopping addiction, you are not alone – about 5% of Americans have this same problem (1). That said, this is not the topic of our blog and I’d be concerned about giving you incorrect information. Please be cautious when reading below. Maybe take a look at the first footnote at the bottom of this post.

Now let’s look at our clothing in several different ways. This blog post will cover the first two items in our list below. In Self-Care: Clothing, Part 2 we will look at the final three considerations:

Ideas of what to wear while you’re still losing weight, or if you’re in a temporary maintenance holding pattern (2).
Purging clothes that aren’t right for us, even if they fit – let’s remember that this is part of self-care (3).
Having clothing altered, or even altering them yourself.
Wearing comfortable clothes, or what feels good on your skin.
Building a wardrobe that represents your self and your own style.

What to Wear

Before we go through our existing wardrobe, let’s consider what types of clothing are friendly for those of us who may still be in the process of weight loss or are in a temporary maintenance holding pattern. This includes me! (I lost about 35 pounds last year, and nearly 30 five years ago, but I’m purposely maintaining at this point per my doctor’s instructions. I have about 10 – 15 to go!) Here are some ideas for clothes you can buy before you reach your final goal (2):

Quality clothes with some stretch so that they will still be wearable as you lose any additional weight. I don’t really mean oversized sweats here, but more tailored pieces that include elastic or spandex fiber content.
Shop at thrift stores for nice pieces that would be wasteful to buy new, especially if your intent is that they are for a temporary wardrobe.
Use belts to continue to wear some of your older pants, skirts, or dresses.
Some of us have tried the creative use of safety pins, knot tying, or cardigan/sweater clips to make tops smaller. Give it a go if you are attempting to cinch in the waist for a more fitted look. There are many types of pins and clips for this purpose, from plain to jewel encrusted. See the images below.
Buy inexpensive “Instant Buttons” or “Adjustable Jeans Buttons” on Amazon or elsewhere. I’ve been using these for years and they work very well – as long as you remember to remove them before washing your garment. Note that they do create a small hole in the fabric so they’re not a good choice for anything delicate or light weight. See the photo below, as they’re hard to describe!

Organizing

Whether you find organizing fun or burdensome, it’s undeniable that having an orderly closet with clothes that you love and that fit makes getting dressed so much easier! Here are some ideas to help (3):

Get four large boxes or bins (or bags in a pinch). Label them Keep, Donate, Tailor, and Toss.
Take out all of your clothes from your closet and/or drawers and shelves.
Listen to your Happy Playlist (see the blogpost on Self-Care: Music) and begin trying on every item.
If it doesn’t fit, doesn’t feel good, doesn’t represent your style, or doesn’t seem in good repair, place it in any box except Keep.
Do this for every item, even shoes and other accessories.
Review the contents of each box and reconsider if necessary.
Finally, do what is written on each box.
Important note: feel free to get a temporary storage bin to hold items you’re not quite ready to purge. Store it away in case you have an emergency need for an item. After a few months, you may be ready to let those clothes go permanently.

What did you learn from this exercise? Do you feel that you have a good selection of clothes that you love to wear and that fit (or can be altered to fit)? Or is a long overdue shopping trip in your plans to acquire new pieces that fit your lifestyle?

Next time we will consider the final three items on our Self-Care Clothing list, alterations, comfort, and style. Let me know if you have any additions to include!

(1). https://www.webmd.com/connect-to-care/addiction-treatment-recovery/signs-of-a-shopping-addiction

(2). https://www.sparkpeople.com/resource/article_amp.asp?id=2324

Self-Care: Music

Let’s start off with a self-care practice that’s near to my heart, music. I’ve been learning the harp for four years and have found that playing is a wonderful way to de-stress. It is also one of the things I routinely do when I think I’m hungry, but know that it’s definitely not time to eat.

Trying a new instrument, or returning to an old one, can be an effective activity for weight maintenance.

Playing an instrument will immerse you in a different world and can totally occupy your mind and body. You tend to forget about life’s challenges when your focus is on music. In addition, it uses energy/calories, as I find I get noticeably warmer after I’ve played for awhile.

There are many simple and folk instruments that you can learn to play. Some can be picked up using just an instruction book, but there are also many videos available to help. These instruments include: dulcimer, ukulele, bongos, kalimba thumb piano, singing bowls, lyre, psaltery, therapy harp, recorder, and harmonica. I’m sure I’ve left many out! Are there any you’ve tried?

Some of these you can make yourself. In fact there is a wonderful company we have bought kits from and have successfully assembled, Musicmakers (1). I’ve included a photo of my favorite, the Reverie Harp, which is very therapeutic to both play and hear (2). It requires no instruction as it’s intuitive to play.

*Musicmakers Reverie Harp we assembled from a kit*

But you can also get many of the same effects by listening to music. Kiki Eli has some helpful suggestions for creating a Happy Playlist (3). There is a great bonus to making your own playlist, as you get to listen to all of your favorites while creating it! Here is a concise version of her steps, as described in The Complete Guide to Self Care:

Brainstorm about songs that lift your spirits, then go through your music collection.
Include songs that you enjoy listening to when you’re happy.
Create your digital playlist using an app that will be easy to edit and reorder.

Speaking of apps, I use Spotify, which already has happy mixes and playlists. I’ve used them on road-trips and they work wonders for my stress level! Creating your own list is more suited to your preferences, but in a pinch a ready-made list will do.

Here are some ideas to consider when selecting music to play on your favorite instrument or to listen to whenever you can fit it into your schedule. It’s great to employ these ideas when selecting workout music as well!

A recent study which took place in a café has shown that listening to quieter music (55 decibels as opposed to 70) leads to consuming healthier foods. This is regardless of music genre (4).
A similar effect was found in a grocery store study. That is, when the store played louder music, customers purchased more unhealthy foods (4).
When students in a cafeteria listened to no music (silence), their choices were similar to the loud music group (4).
If you listen to music while you exercise, you will likely exercise longer (5).
Research has shown that if you exercise to music that you personally know, your workout will be even longer (5).
Dr. Andrew Minigutti suggests that we “Pick the year you graduated high school, subtract two years and then Google the top 100 songs for that year. Pick six and load” into the device or app of your choice (5). This seems to be under the assumption that we were healthier in our youth. If this doesn’t apply to your situation, you might want to choose a happier or healthier time in your life.

So here are some options for you: quiet and calm playlists during meals and food shopping, nostalgic playlists for exercise, and happy playlists for other times. Pick up a new folk instrument or go back to one you left behind in your youth. Any of these will be a help on your maintenance journey.

Whatever you choose, bring more music into your life. You are worth the time and energy this takes and you will be healthier for it!

(1). https://www.harpkit.com/folk-instruments

(2). https://www.harpkit.com/reverie-harp

(4). https://www.medicalnewstoday.com/articles/321922

(5). https://methodistmckinneyhospital.com/the-key-to-exercise-and-weight-maintenance-is-music/

Quitters Day? Ditch Resolutions Day? No Way!

In an earlier blog post, I mentioned that the vast majority of New Year’s Resolutions are broken. Here’s a link:

https://lindawbrowning.com/2022/12/29/be-part-of-the-9/

But maybe the most surprising part is that they are often broken three weeks into the new year! According to a study by Strava, the world’s largest sports community, January 19 is the day people are most likely to give up on their shiny new year’s goals (1). There are several “fun” holidays celebrating this phenomenon. Quitters Day takes place on the second Friday of January – Friday the 13th this year. A similar holiday, Ditch Resolutions Day always falls on January 17.

The exact date isn’t important. What’s important is that we recognize the urge to give up and get past those feelings.

Let’s look at more ways to succeed – how to persevere and achieve your goals! These will help in conjunction with the ideas found in my earlier post.

See failure as a lesson – a temporary setback that contributes to learning how to improve (2). Turn around that old adage about insanity (Insanity is doing the same thing over and over and expecting different results, attributed to Einstein (3)). Do something new!
Try to improve a little each day – foster a growth mindset (2). Remember why we are calling this a journey, not a destination.
Set benchmarks for recognizing your successes – no matter how small (2). Then break out the (non-food) rewards when you achieve them!
Go for the fun – it’s been shown that looking at a low calorie/nutrient rich food as a healthy choice is not fun! Rebrand your “Healthy Choice Turnips” as “Herb ’n’ Honey Balsamic Glazed Turnips” for more appeal (4).
Give in to temptation – associate your resolution with something positive, which is called temptation bundling. For example, if walking more is part of your goal, only allow yourself to listen to a favorite podcast or audiobook while you are walking (4).
Remember why you are here – whether that’s why you got into an unhealthy condition or why you’re working to improve your health (2). Think about your reasons and you’ll recall what makes your goals so important.

I believe we can get past these so-called holidays and continue on this journey of a healthier and better life. Let’s instead celebrate that we won’t give up!

I hope you’ll feel free to comment and share the tools you use to help maintain your weight management. And please follow to learn about more ideas in maintenance!

(1). https://www.strava.com/clubs/231407/posts/7881647

(2). https://www.success.com/9-ways-to-improve-your-perseverance-skills/

(3). https://www.scientificamerican.com/article/einstein-s-parable-of-quantum-insanity/

(4). https://www.psychologytoday.com/us/blog/get-it-done/202201/why-most-people-ditch-their-new-year-s-resolutions-february?amp

Food Prep: The Skinnytaste Cookbook

The Skinnytaste Cookbook was Gina Homolka’s first healthy recipe book, and it’s a winner! There are 320 pages full of deliciousness in this New York Times best seller. If you visit a bookseller’s website, you can find the recipe for Buttermilk Oven ‘Fried’ Chicken to get an idea of the content.

Here is a little sample for you, Seasoned Sweet Potato Wedges, shown above. I selected this recipe from the book because we had a nice crop of sweet potatoes to use from my husband’s garden. (The book’s index does help with finding recipes to suit the ingredients you may have on hand.) They were so delicious – perfect to have as a snack or side. They seem a little decadent, but only have 215 calories per serving. (Each serving amounts to one medium sweet potato.) The recipe uses spices and herbs that really make the flavor pop! Plus, we use healthy olive oil and the oven rather than frying on the stove or deep fryer.

Each of the 150 recipes includes nutrition facts per serving: calories, fat, saturated fat, cholesterol, carbohydrates, fiber, protein, sugars, and sodium.
Many include photos, parings, substitution ideas, and all sorts of interesting food facts.
Ms. Homolka worked along side registered dietician Heather K. Jones to come up with these healthy yet flavorful recipes.
The directions are easy to understand and implement.
There is a comprehensive introductory chapter on The Skinny Basics that provides direction on how to makeover your kitchen, prepare real food, and stay motivated.
There are recipes for nearly everyone! The categories are: Sunny Mornings, Skinny-licious Soups & Chilis, Sandwiches on the Lighter Side, Skinny Bites, Fabulous Main-Dish Salads, Perfect Poultry, Lean Meat Dishes, Fabulous Fish, Meatless Mains, Veggie-licious Sides, Skinny Sweet Tooth.
This is not a diet book, and I’d caution anyone who is severely restricting to be careful. This is healthy eating at it’s best though!

This book is ideal for both dieting and maintenance. Because she has included introductory helps it’s a perfect fit for new weight watchers. Because there is such great variety and flexibility it’s a perfect fit for seasoned maintainers.

Ms. Homolka has published five other cookbooks: The Skinnytaste Air Fryer Dinner Cookbook, Skinnytaste Meal Prep Cookbook, The Skinnytaste Air Fryer Cookbook, Skinnytaste One and Done, and Skinnytaste Fast and Slow. In addition, Ms. Homolka has two meal planning books to help users track and plan their meals.

Self-Care: What and Why?

You’ve likely heard of self-care, a phrase that seems to mean just about anything that improves your life. But what is it really and why does it matter in terms of weight maintenance?

Self-care is a sort of nebulous term, as it includes so many possible activities. These are actions you undertake to improve your mental and physical wellbeing by focusing on your personal needs (1). Do any search or read any book on the topic and you’ll see dozens of ideas from aromatherapy to finding your zen. They go way beyond the (somewhat annoying) advice you’ve heard to eat right and exercise.

It is important to remember that self-care is not selfish. It is correctly prioritizing your needs and health, which will, in the end, improve your ability to care for others (2).

So why is this important? For so many reasons!Let’s take a look at some that apply to our weight maintenance journeys:

Cortisol, a hormone that increases with stress, makes weight management more difficult. Self-care can be used to reduce stress (3).
When we are stressed, we often reach for comfort foods which are not healthy options. This is yet another reason for stress reduction (3).
Self-care gives us something to occupy our bodies and minds, something which we can engage in rather than snacking.
It may improve sleep, which is also associated with healthier weights (3).
Your mindset is crucial to your success in weight management. Realizing that you are worthy of care can improve your mental state (1).
Self-care is empowering! Once you’ve made it a practice, you will become more aware and health-literate (4).
According to the study linked below, there is a negative relationship between BMI and self-care practices, although this study was done on a limited sample and specific population (5). We cannot say that there is causation – just a statistically significant relationship between lower self-care practice and higher BMI.

In later blog posts, we will share ideas on specific actions you can take to experience different types of self-care. What has worked well for you? Any thoughts on types of self-care you’d like to try?

(1). https://www.livestrong.com/article/13727004-self-care-weight-loss/

(2). https://liwli.com/self-care/

(3). https://blog.myfitnesspal.com/8-at-home-self-care-strategies-that-can-help-you-lose-weight/

(4). https://obesitycanada.ca/oc-news/self-care-make-time-for-you/

(5). https://openprairie.sdstate.edu/cgi/viewcontent.cgi?article=2089&context=etd

Food Prep: What is Skinnytaste?

Skinnytaste website recipe – Flaugnarde of Mixed Berries

Skinnytaste was started by Gina Homolka as a way to slim down favorite recipes. From this beginning, Ms. Homolka has developed Skinnytaste into an amazing website, a collection of books, and a partnership with Home Chef.

While visiting our nephew and niece last fall, I first learned about Skinnytaste. Their family has adopted a very healthy lifestyle which inspired me. Upon returning home, I purchased two used Skinnytaste cookbooks on Amazon thinking I had found some great new tools. But it turned out that I was already using Skinnytaste without realizing it!

This is because I dabble in meal kits, Home Chef in this case. Now meal kits can be pretty pricy, so I’m not proposing that you run out and subscribe (I’m not sharing my link because I want to remain independent and trusted.) But they clearly are more convenient, so if time is an issue, it might be worth a try. Home Chef really has some healthy meals that use Skinnytaste recipes! Most meal kits don’t have the best choices for weight maintenance.

For those on a tight budget, or who wish to spend their money elsewhere, the Skinnytaste website has many free recipes. As if that wasn’t enough, they have free 7 day meal plans! Here is the most recent week at the time of this blog post: https://www.skinnytaste.com/7-day-healthy-meal-plan-jan-9-15/

You can also sign up for email reminders as menus become available. Several Skinnytaste Facebook groups allow you to share your experiences. Printable shopping lists and ideas for particular diet plans like Weight Watchers round out the offerings. All are by Gina Homolka, who has graciously provided so much to us at no cost.

Ms. Homolka has also written six cookbooks. Each is full of creative recipes and vivid illustrations. I will be reviewing the two that I own coming up soon. But for now, I’m sharing the photo above from a dish on her website. This is Flaugnarde of Mixed Berries. Sounds difficult, but it’s easy and delish!

Give the Skinnytaste website a try. It’s such an amazing resource for our weight maintenance journeys!

Food Prep: The Mayo Clinic Diet 2nd Edition, Recipes Only

Quinoa Cakes – Substituting Chickpeas for Quinoa

The 2nd edition of The Mayo Clinic Diet does not have as much focus on recipes as the 3rd edition. For this reason, if you are mainly buying a book for recipes, this is not the best choice.

I’m including the 2nd edition here as I would be remiss to omit the book that helped me so much with my weight loss in 2022.

In terms of recipes, you will find:

14 complete recipes with nutrition facts and photos
10 complete recipes (no facts, few photos)
About 30 basic recipes with quick instructions

So, if you come across this book in the library or used at a great price, it may be worthwhile. Otherwise, pass and go for another cookbook or the 3rd edition.

Here’s a list of some of the recipes, in no particular order. Don’t want to violate any copyright rules, so just consider this as a highlight: blueberry muffins, barbecue chicken chopped salad, Dijon Parmesan crusted salmon, shrimp stirfry, brown rice with vegetables, southwestern taco seasoning, and pita pizza.

The picture above is of their Quinoa Cakes, but I substituted chickpeas for quinoa. This substitution was based upon nutritional content, and this brings me to a kind of obvious hint. When you don’t have or like an ingredient, simply substitute rather than feeling frustrated and heading for the nearest restaurant. Weight maintenance isn’t about perfection; it’s about prioritizing health when possible and doing the best you are able to do.

In the coming days, you can expect reviews of cookbooks with many more recipes to help on our weight maintenance journeys. Until then, think about ways to substitute and edit using your favorites!

Food Prep: The Mayo Clinic Diet 3rd Edition, Recipes Only

Breakfast Trifle in a Banana Split Dish!

Today I will begin sharing ideas on the recipes found in healthy cookbooks as well as a few diet books. Since the focus of this blog is weight maintenance rather that weight loss, I won’t comment (much) on diet content.

What better way to maintain our weight than to find recipes that are tasty – so we don’t feel deprived – yet healthy – so we don’t get back on that diet roller coaster? This is one of the keys to sustainability. Let’s dig right in!

The Mayo Clinic Diet 3rd Edition was released at the opening of the new year. Just in time for the 2023 resolutions! As you may know, I lost my weight using this plan, so I was interested to see what the new edition would bring. While this isn’t the book for you if you’re strictly looking for a cookbook, there are some great options here:

15 full recipes with photos and nutrition facts
20 full recipes in the menu guide, most with photos
About 30 basic recipes with quick instructions
Lots of substitution ideas for those who prefer various diet types, such as Mediterranean, Keto, and vegetarian

Also, maintenance is a strong focus of the Mayo Clinic Diet, so there is a lot of direction here to help. In fact, more than half of this book is applicable to the maintenance journey.

Back to the recipes, I’ve included a photo above of one, Breakfast Trifle. I’ve eaten a similar meal for breakfast dozens of times now, and it never gets old. Basically, you layer low fat Greek yogurt with various fruits (strawberries and smashed mango in this picture), a small amount of nuts or seeds, and muesli.

That last ingredient is an important one. Muesli has far fewer calories than granola, which is often full of added sugars and fats. Muesli can be harder to find in your grocery store, but it’s worth looking for it. Nope, it does not taste as good as sweetened granola – won’t lie to you here! But you can get used to it and it will help you get away from sweets. Once you’re accustomed to muesli, you won’t miss granola…much.

Here’s a list of some of the recipes, in no particular order. Don’t want to violate any copyright rules, so just consider this as a highlight: broccoli and smoked Gouda frittata, tofu pad Thai, chickpea zucchini burgers, white bean and kale soup, Italian chicken cacciatore, roast beef and mustard wrap, hoisin beef and sesame stirfry, and cranberry apple crisp.

Because The Mayo Clinic Diet has been a #1 New York Times best seller, it is likely you can take a look at this book in a public library or bookstore. I hope you find some great ideas in it!

Food Prep: The Power of Cooking at Home

Finding healthy food that you actually want to eat can be a bit of a challenge. There are many options available, but what fits best for you? I will have upcoming blog posts on this topic, including cookbook reviews. But let’s get started today with the advantages of cooking at home:

You control the ingredients and amounts of each.
You can edit the recipes to suit your tastes.
There are no hidden calories, fats, carbs, or sodium unless you hide them yourself!
Cooking at home is associated with consuming fewer calories, fat, and sugar, even if you are not dieting (1).
You are able to eat a healthier diet, including fresh produce and meats, at a similar cost to eating lower quality foods out (2).
Studies have found that those who consume home cooked meals at least five times weekly were 28% less likely to be overweight (3).
Cooking at home seems to reduce appetite, based on anecdotal evidence.
You will generally eat smaller portions (4).
You can choose to use smaller or special dinnerware, flatware, and glasses which helps with portion control and overall enjoyment of your meals.
You can easily store leftovers immediately, rather than taking a few bites more as you are waiting for a server to clear dishes.
Cooking has been found to have psychologically therapeutic properties, which may also help decrease overeating (5).

I’m sure you have more ideas on this. What are the reasons you cook your own meals? How does sharing a home cooked meal add to your life? How can we remove the negative factors in our cooking experience – and there are a few of those too!

Let’s look at some cookbooks that may be helpful on our weight maintenance journey. I have collected quite a few that may interest you. Share what you’ve found as well. This is a long trip and new ideas will definitely be helpful!

(1). https://www.cambridge.org/core/journals/public-health-nutrition/article/is-cooking-at-home-associated-with-better-diet-quality-or-weightloss-intention/B2C8C168FFA377DD2880A217DB6AF26F

(2). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401643/

(3). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561571/

(4). https://www.eatthis.com/eating-home-cooked-food/

(5). https://www.everydayhealth.com/emotional-health/home-cooking-good-for-the-soul/

In the News: Follow Up 60 Minutes on Obesity

Yesterday I shared some thoughts on the 60 Minutes January 1, 2023 report on obesity and diet drug Wegovy. Today, I’d like to add to it with insights from Dr. Tom Rifai, whose YouTube videoing on the topic is quite critical. First, here’s my blog post which links the original 60 Minutes story:

https://lindawbrowning.com/2023/01/05/60-minutes-on-obesity/

And here is Dr. Rifai’s rather lengthy rebuttal:

This video is really packed with information. Besides explaining how Wegovy works, Dr. Rifai critiques many points from the 60 Minutes report. Instead of blaming our genetics for suddenly changing our weight status, he looks at the food industry as the most important contributing factor to the obesity epidemic.

His explanations seem reasonable. It would likely take centuries (or perhaps millennia) for long lived animals like us to change to such a degree. Consider this National Institutes of Health graph illustrating obesity in youth: (1).

Trends in obesity among children and adolescents ages 2–19 years, by age: United States, 1963–1965 through 2017–2018

What has changed in the last 50 years that could have caused childhood obesity to rise from about 5% to close to 20%? Dr. Rifai has a clever acronym for the cause: CRRAHP, pronounced crap, Calorie Rich Refined And Highly Processed foods. Yes, he says we are eating crap, and for the most part he is right! We are consuming more calories which generally translates to higher weight.

Dr. Rifai agrees with some of the points made in the report, such as set-point weight increasing due to the pandemic. He also finds fat shaming appalling. He does see some value in this class of drug. But, he places more importance on the foods we are eating. For example, most processed foods are calorie dense which translates into small volume portions. Consider that a small handful of chocolates may have more calories than an entire bowl of strawberries. We don’t feel that fullness or satiety when we eat calorie dense processed foods, causing us to crave more.

As he suggests in his video, lifestyle changes are important in weight management. This is a part of Dr. Rifai’s commercial business, and he charges $349 for his master class on the topic – which I am not promoting (but have linked to attribute the information (2)). He feels we should consider nutrition, activity, environment, accountability, and psychology, his Flex5. We have to take responsibility and exercise our agency in weight maintenance.

As with all medications, there are downsides to taking Wegovy. Each of us must decide, with the aid of our medical team, if the risks are justified. But, it seems worrisome that no one has mentioned the black box warning on this class of drugs. Although it’s extremely unlikely, these drugs are associated with the risk of medullary thyroid cancer. For 60 Minutes to basically promote a drug with the FDA’s most serious warning, yet not mention the risk, is a significant omission (3) (4).

We don’t know the long term effects of these costly drugs. We don’t know what may happen if large segments of the population take these drugs and how they will get off of them, if they ever can. Will they regain weight? Will they experience long term side effects? Can they be used for weight management for those who have met weight loss goals but have difficulty with maintenance?

If you read my first post on this report you may have seen that I was originally prescribed this class of medication. (Due to shortages, Saxenda was prescribed rather than Wegovy.) Let me be honest with you – I really wanted it and hoped it would be the fix I needed. But at this point, I’m glad that it didn’t work out and that I found another way to reach my goal.

Weight maintenance truly is a journey with twists and turns. But with perseverance we will find continued success!

(1). https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

(2). https://dpm.drtomrifai.com/

(3). https://www.goodrx.com/healthcare-access/medication-education/fda-black-box-warning

(4). https://online.epocrates.com/drugs/1022111/Wegovy/Black-Box-Warnings

In the News: 60 Minutes on Obesity

60 Minutes started off the new year with a compelling segment on obesity and one of the promising new weight loss medications. According to the report, nearly half of American adults are obese, or rephrased properly, have obesity. Yes, I noticed their subtle phrase which recognizes that obesity is actually classified as a disease. This is one of the many things I liked about their video, which I’m including below:

Obesity deserves much more recognition and those of us who suffer from the disease deserve much more understanding. This video is a good start, but in some ways it falls short.

Probably the most glaring flaw is the conflict of interest between the program and its sponsor, maker of Wegovy Novo Nordisk. While the reporter accurately portrays Wegovy and sister drug Ozempic as effective new medications to battle obesity, she fails to specifically mention similar medications such as Saxenda and Mounjaro, and no doubt there are several more that I’m not familiar with.

Getting back to the positive, I do like that the report mentions set point weights (1). This concept became clear to me when I visited the Mayo Clinic Bariatric Center in Jacksonville, Florida. It wasn’t overtly stated, but when completing the patient history about milestones in my life, how much I weighed at these dates, and how long those weights were maintained, it became evident. Also, I was instructed to maintain a lower weight, nearer to my goal, for 6-12 months before attempting that final goal.

In the 60 Minutes video, it was suggested that the COVID-19 pandemic may have contributed to our obesity problem and upped our set-point weights. Additionally, they explained the extraordinarily low success rates of rapid weight loss programs, such as the television series, The Biggest Loser. Without any time to gradually adjust to reduced caloric intake, increased exercise, and abrupt weight changes, it can be nearly impossible to maintain rapid weight loss. This has been proven by studying weight maintenance in former contestants (2). The concept of set-points can be applied to our own weight maintenance journeys.

Also of interest was the discussion of health insurance and prescription drug coverage of what could be a life-changing treatment for a disease. This is something I experienced first hand. When I began my last weight loss journey, my endocrinologist (3) proposed that I take Wegovy and see a bariatrician. It took months to get into the program, then months to find out that Wegovy or Saxenda coverage would be denied. Finally, the bariatrician suggested that I try a different drug, but by that time, I had gone below a 27 BMI, and would no longer be eligible. Success I suppose, but still a frustrating process! For those with more serious obesity disease, this could lead to a very negative outcome.

The situation with insurance coverage will likely continue until effective medication becomes less expensive than the cost of treating the conditions obesity causes. This makes financial sense when merely considering the direct, short-term medical costs of obesity. However, if we could quantify the indirect and long-term costs of decreased mobility, the psychological toll of fat-shaming, reduced preventative medical care due to prejudicial treatment, lost productivity because of poorer health, and so much more, I feel that coverage for obesity treatment would be vastly improved. Currently, there is insufficient incentive for insurance companies, and insufficient health care for those suffering from obesity.

I hope you’ll find time to watch the above video. Next time, I’ll share a video critiquing the 60 Minutes report. I’d love to hear your thoughts on this topic!

(1). https://www.bidmc.org/about-bidmc/wellness-insights/nutrition/week-one-the-science-of-set-point

(2). https://www.health.harvard.edu/diet-and-weight-loss/lessons-from-the-biggest-loser

(3). I see an endocrinologist at the Mayo Clinic for parathyroid and thyroid diseases, not for any type of diabetic condition. Insurance coverage would likely be different for those with diabetes or pre-diabetes.

Coursework: Understanding Obesity Unit 1 of 3

In order to understand the struggles of maintaining a healthy weight, I tried several classes on the website and app, Coursera. Most of their training is free unless you need a certificate. For some, you can even take the exams and write the required essays without paying any fees. So this is what I did. And even though I didn’t pay for Understanding Obesity, my completed course and grade appears on my Profile page (1).

As I write more posts, I’ll discuss some of these interesting and helpful courses. If you know of any reputable resources, please share them with me. Thanks!

Understanding Obesity is a four week course that is presented by the University of Edinburgh and in in English with subtitles available in many languages. It’s at a beginner level with multiple choice tests and two writing assignments. Your writing will be graded by your peers and you will also grade written assignments. But no worries – the quizzes may be attempted several times if you’d like. This is not difficult to understand – though it could be difficult to put the ideas into practice in your life!

We learn first that obesity is a worldwide problem with increasing incidence. Then we can begin to appreciate the difficulties in addressing this condition. Those who are restricting calories to lose – or even maintain weight – are battling against very real physiological responses our bodies developed over millennia. These effects include:

Lower metabolic rate
Decreased body temperature
Lethargy
Decreased immune response
Intense feelings of hunger

This course also stresses the importance of using reputable sources – not accepting “information” from sources selling something, or social media based sites which may have a certain view to push on unsuspecting readers. I’ve really taken this to heart, which is why I’ve mainly tried to use science based sources here. This is also why you won’t find any affiliate links on my website.

I’ll pick up next time on some of the hormones at play with weight maintenance. Hopefully with increased knowledge we will be able to address the factors that make our journey difficult, but definitely not impossible.

(1). https://www.coursera.org/learn/understanding-obesity Included in this post are ideas from the first week of this course.

Dealing with Weight Gain

Maybe you’ve enjoyed your holidays a little too much. Maybe you’ve been sidelined due to an injury or illness. Maybe a stressful situation was a factor in your unintended weight gain. But whatever the reason, the key is to address the weight gain and not look at it as a failure. It is a part of life that, for most, is inevitable.

Let’s look at some ways we can address a short term weight gain effectively! This is a list of what not to do.

Don’t skip meals, which can destabilize blood sugar and even affect rational decision making (1).
Don’t punish yourself, but instead look at your total weight maintenance journey (1).
Don’t become sedentary – get moving to feel better and improve fitness (2).
Don’t forget to monitor your habits regularly so you will know when you’ve gained a few pounds and what habits you’ve changed that may have led to the weight gain (2).
Don’t go overboard on comfort or simple carb foods because you are feeling down (3).
Don’t sleep less if at all possible, as lack of sleep has been linked to weight gain (3).
Don’t get distracted – from your plan or while you’re eating (3).
Don’t eat highly processed foods, but try to include more fiber into your meals as it is healthy and filling (3).
Don’t try a fad diet or eliminate entire food groups because once you quit the new regime, it’s likely you will regain the weight (1).

Most importantly, don’t give up! You’ve made it this far – go the distance on your weight maintenance journey!

(1). https://www.womenshealthmag.com/weight-loss/a19950692/post-weight-gain-tips/

(2). https://www.cdc.gov/healthyweight/prevention/index.html

(3). https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/9-ways-bounce-back-weight-gain/

Be Part of the 9%

As we approach New Year’s Eve, many of us are considering our goals, those annoying yet invigorating New Year’s Resolutions. There are countless articles on the failures of these well intentioned goals. Some cite as much as 91% failure by the end of the year (1)! How can we do better to achieve our maintenance goals?

Let’s start off with this Mayo Clinic Minute video to get on track quickly.

Here is a list of suggestions from Mayo, as well as a few others I’ve found:

Schedule time to work on your goal, making it a priority in your life.
Plan ahead for healthy eating, being sure you’ve stocked up on nutritious foods.
Set specific goals that are challenging (1), though not overwhelming – a Goldilocks goal (2).
Make your goal something that truly motivates you, so that you have the drive to achieve it (1).
Find your support, so that you don’t give into temptation when you find yourself at a low point (1).
Consider small goals, which can be used as stepping stones to reach your main goal (1).
Use a visual or aural reminder of your goal – for example, last year I used a Daruma doll who glared menacingly at me every time I opened my refrigerator!

Remember to create SMART goals: Specific, Measurable, Achievable, Relevant, and Timely (3). I’ve decided to lose another 10-15 pounds this year as my goal. How about you?

How can we resolve to be part of the successful 9% in 2023?

(1). https://www.inc.com/marcel-schwantes/studies-show-91-percent-of-us-wont-achieve-our-new-years-resolutions-how-to-be-9-percent-that-do.html

(2). https://www.99walks.fit/blog/2020/7/26/how-to-set-a-goldilocks-goal

(3). https://www.claritychi.com/setting-smart-goals-new-years-resolutions/amp/

Can AI Help with Weight Maintenance?

Perhaps you have heard about artificial intelligence and the new chatbot ChatGPT. It opens up many exciting possibilities as well as some scary ones. The control and flow of knowledge is certainly a concern, but it can also be a great aid to us in many ways.

After listening to the December 16, 2022 New York Times podcast, “The Daily,” I decided to give ChatGPT a try (1). Since reporter Michael Barbaro and guest Kevin Roose discussed the use of this tool in counseling, it seemed that perhaps it could help us with weight maintenance.

Question 1: Why is it difficult to maintain weight loss?

“There are many factors that can contribute to the difficulty of maintaining weight loss. Some of the common reasons include:

Metabolic changes: When you lose weight, your metabolism may slow down, making it more difficult to maintain your weight loss.
Lifestyle changes: Making significant changes to your diet and exercise habits can be difficult to sustain over the long term. It can be challenging to stick to a healthy eating plan and exercise regularly, especially if you have a busy schedule or other commitments.
Psychological factors: Emotional eating, stress, and other psychological factors can all contribute to weight gain. It can be challenging to address these underlying issues and develop healthy coping mechanisms in order to maintain weight loss.
Social and environmental factors: Your social and physical environment can also play a role in weight maintenance. For example, if you have a lot of tempting unhealthy foods available or if you have a sedentary job, it can be more difficult to maintain a healthy weight.
Genetics: Your genetics can also influence your ability to maintain weight loss. Some people may have a greater tendency to gain weight or find it more difficult to lose weight due to inherited factors.

Overall, maintaining weight loss requires a combination of physical, psychological, and social factors. It can be a challenging process, but with the right approach and support, it is possible to achieve and maintain a healthy weight.” (2).

Question 2: What can I do to maintain my weight loss?

“Maintaining weight loss can be challenging, but there are several strategies that can help:

Continue to eat a healthy and balanced diet: It’s important to continue eating a diet that is rich in whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins. Avoiding sugary drinks and snacks and limiting your intake of added sugars and saturated and trans fats can also help you maintain your weight loss.
Exercise regularly: Engaging in regular physical activity can help you maintain your weight loss by burning calories and building muscle. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by the Centers for Disease Control and Prevention (CDC).
Find support: Surrounding yourself with a supportive network of family and friends can help you stay on track with your weight loss goals. Consider joining a support group or working with a health coach or registered dietitian to help you maintain your weight loss.
Monitor your weight: Regularly monitoring your weight can help you identify any weight gain early on and take corrective action. Weigh yourself at least once a week and record your weight in a log or journal.
Be consistent: Maintaining weight loss requires consistency in your healthy habits. Try to stick to a consistent eating and exercise routine, and be patient with yourself if you have setbacks. It’s important to remember that weight loss is a journey and there may be ups and downs along the way.” (2).

Both of these responses seem accurate. How do you feel about taking advice from ChatGPT? What questions do you have for this free model? Is it appropriate to accept behavioral or medical advice from AI? Lots of questions – and ChatGPT seems to have ready answers.

(1). https://podcasts.apple.com/us/podcast/the-daily/id1200361736?i=1000590380925 Or https://www.nytimes.com/2022/12/16/podcasts/the-daily/chatgpt-openai-artificial-intelligence.html?smid=url-share

(2). https://openai.com/blog/chatgpt/