Many experts agree that weight and body mass index (BMI) are insufficient to assess our health. This is because exercise, which is clearly healthy, builds muscle mass. Muscle is significantly more dense than fat, so it is possible to gain weight and actually be thinner and healthier than you were at a lower weight. BMIContinue reading “BMI, Waist Circumference & Waist-to-Hip Ratios”
Tag Archives: Weight maintenance
Exercise: Tai Chi
I recently took my first Tai chi class after reading about its many benefits. I was looking for improved balance but learned much more. Read about other exercises to improve your balance here: https://lindawbrowning.com/2023/02/10/exercise-keeping-balanced/ Tai chi is a traditional Chinese exercise based on the martial arts (1). Its slow breathing and pacing are reminiscent ofContinue reading “Exercise: Tai Chi”
Sick or Injured…Now What?
This post is not intended as medical advice. It does contain common sense ideas for getting back on track with your diet and exercise. As usual, the suggestions are from reputable sources with footnotes provided. Check in with your medical provider if you are feeling sick or have sustained an injury. How to stay onContinue reading “Sick or Injured…Now What?”
Food Prep: Valentine’s Day with The New Mayo Clinic Cookbook
Valentine’s Day is another holiday that we tend to associate with decadent foods. Are you thinking of chocolates or cheesecakes? Maybe a big steak dinner or lobster tails dipped in lemon and butter? Sorry, but we are not going there! Instead, let’s use this day to try out another cookbook. There are at least threeContinue reading “Food Prep: Valentine’s Day with The New Mayo Clinic Cookbook”
In the News: Maintenance After Stopping Ozempic and Other Anti-Obesity Medications
Preface Note: There is a lot of personal history in this post. If you want to get straight to the facts, skip the following paragraphs in blue and start with The Struggle Is Real. As you may know, when I began my last diet, I went to a Bariatric Center at The Mayo Clinic inContinue reading “In the News: Maintenance After Stopping Ozempic and Other Anti-Obesity Medications”
Food Prep: Super Bowl Snacks from The Mediterranean Diabetes Cookbook
Holidays and celebrations can be challenging times for those of us watching what we eat. What about cheat days? They work for some people, but unfortunately not for me. A cheat day can lead me down the slippery slope of a diet vacation, resulting in further problems. I do make a few exceptions – aContinue reading “Food Prep: Super Bowl Snacks from The Mediterranean Diabetes Cookbook”
Exercise: Keeping Balanced
I recently took a tumble while walking one of our dogs. This brought the subject of balance to mind. Balance is a very important health consideration, especially for those of us trying to exercise extensively to maintain our weight loss. In addition, it becomes a greater concern as we age. I only lost one day’sContinue reading “Exercise: Keeping Balanced”
Tracking
According to the Society of Behavioral Medicine, tracking meals and snacks is one of the most important components of our weight loss programs (1). It’s so easy to leave out those hidden calories that can derail our plans if we’re not being mindful. Just a few added snacks or beverages can really add up ifContinue reading “Tracking”
Conflicts of Interest
Whenever possible, I will include journal articles (or reports based on their studies) as support for what I write in my blog posts. There are several reasons for this: As a person whose background is in economics, it’s that last one that is most meaningful to me. I am always wondering. “What’s in it forContinue reading “Conflicts of Interest”
Measuring & Weighing Foods
I read an interesting question recently on Facebook. A dieter had made some very healthy changes in her eating, yet she was only losing a pound per week. She didn’t know why her loss was so slow, since she was at a relatively high weight. After telling her that a pound per week was actuallyContinue reading “Measuring & Weighing Foods”
Exercise: Zumba®
Let’s look at another fun way to improve our fitness. Dancing to a Latin beat sounds like a great candidate, but I had wondered how effective Zumba is for weight maintenance and improving our health in general. Turns out that it’s an extremely good way to rev up our activity level and improve fitness. KeepContinue reading “Exercise: Zumba®”
Food Prep: DASH DIET for Beginners
This is a great little book which explains the DASH diet and how to implement it, plus it contains 144 pages of recipes. The idea behind the book is to adopt a healthy diet so that you can reduce your dependence on the pharmaceutical industry (1). In the second chapter, author Nathalie Seaton explains theContinue reading “Food Prep: DASH DIET for Beginners”
Self Care: Sunlight
Are you looking for an easy way to uplift your spirits and your health? One that doesn’t require a lot of hard work or a big time commitment? How about a free therapy that can help with weight loss and even some diseases? Look no further than your own backyard or the nearest park! BeforeContinue reading “Self Care: Sunlight”
In the News: Looking Older After Dieting?
I’ve been wanting to write about looking younger after dieting for quite some time. However, cursory research revealed that most people believe that losing weight makes you look older, not younger. And there are few articles on feeling younger, as opposed to looking younger. At this point, I began to believe that it’s the wayContinue reading “In the News: Looking Older After Dieting?”
Food Prep: The Everything Guide to the MIND DIET
Have you heard of the MIND diet? This acronym comes from the Mediterranean/DASH Intervention for Neurodegenerative Delay diet. It was designed to lower your risk of developing Alzheimer’s disease, and was found to be highly effective (1). The MIND Diet was conceived as a way to reduce dementia. At the time of research at theContinue reading “Food Prep: The Everything Guide to the MIND DIET”
Exercise & Self-Care: CycleBar – Putting Yourself Out There
Are you the type of person who likes to try new things? I’m always ready for new hobbies, new foods, new music, and new places. But I can’t recall trying a new form of exercise in many, many years. Before embarking on any new fitness activity, check with your medical provider to see if it’sContinue reading “Exercise & Self-Care: CycleBar – Putting Yourself Out There”
Medical Challenges to Weight Maintenance
I’m not looking for something to blame; I’m looking for something to explain. This is how I feel about the medical conditions and medications that have an association with weight gain. If we can understand the reasons, we will be closer to finding the solutions. Please speak with your own physician to find out ifContinue reading “Medical Challenges to Weight Maintenance”
Exercise: Cycling
Here is an exercise that nearly everyone can do, even those who have mobility limitations. And it’s as effective as it is easy! Is cycling part of your weight maintenance routine? Before embarking on any new fitness activity, check with your medical provider to see if it’s a good fit for you! There are numerousContinue reading “Exercise: Cycling”
Self-Care: Volunteering
By helping others, you can truly help yourself. Volunteering is an unexpected way to care for yourself. It’s definitely another tool we can use to help maintain our healthy weight. And it’s one with a far reaching positive impact. Here are some of the benefits of volunteering: How might you find the right volunteer projectContinue reading “Self-Care: Volunteering”
Food Prep: The Anti-Inflamation Cookbook
A friend lent me this great cookbook by Amanda Haas which is subtitled “The Delicious Way to Reduce Inflammation and Stay Healthy.” It’s not low calorie per se, but it’s clear that reducing inflammation in our bodies can assist in maintaining a healthy weight. It’s very difficult to get active and eat right if yourContinue reading “Food Prep: The Anti-Inflamation Cookbook”
Maintain Weight Loss 