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    Donald Hensrud, M.D.

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  • Jan. 13, 2010

    Positive attitude key in tackling weight loss

    By Donald Hensrud, M.D.

23 comments posted

The reason some people aren't as successful at managing their weight as they would like to be can be traced to how they begin their efforts. You need to set yourself up to succeed.

What do I mean by that? In an area that's challenging and has many barriers and bumps in the road, you want to give yourself the best chance possible. This means preparing yourself initially as well as you can.

Attitude is extremely important, but often not appreciated. The common attitude associated with initiating weight loss is "Oohh, I've got to go on a DIET," often said with a forlorn tone that implies the joy has gone out of life.

This negative, restrictive attitude seems to anticipate the drudgery that is sure to follow. Sound familiar? This approach is destined to fail sooner or later because it isn't sustainable. It's like you're constantly trudging uphill toward an elusive goal.

A better approach is to focus on the positive aspects of undertaking lifestyle changes that can lead to better weight management. Yes, positive. For example, many people find that when they were more physically active, they felt better. Listen to this. Use this as motivation to continue to be active.

Does it take some effort to move regularly, especially when just starting? Sure. Will it take more time? Absolutely. But it's well worth it — for your weight, your health, and how you feel. And if you start out with the right attitude, along with a solid program, you can succeed.

In terms of changing the way you eat (it's much more than a "diet"), focus on the opportunities and what you can eat as opposed to what foods you're trying to cut down on. There are many wonderful foods and recipes to explore, and believe it or not we can learn to like new foods.

Think of something you didn't like when you were younger and now enjoy (for me it's cantaloupe and tomatoes, especially fresh garden varieties). There are so many traditional, healthy, ethnic foods to explore — Mediterranean (e.g., Greek salad, tabouli, pasta primavera and many others), Asian (stir fried vegetables, sushi — OK, we'll wait for a while on the sushi for some of you), and others. It can be a veritable gastronomic journey around the world instead of a restrictive "diet".

There are many other issues to consider before undertaking lifestyle changes to promote weight loss, many of which are discussed in The Mayo Clinic Diet (it's more than a "diet" also). Be sure you're ready and can give it your best effort. Starting out with the right attitude and feeling like you're on an enjoyable and sustainable journey will get you well on your way. Happy travels.

23 comments posted

blog index

  • January 24, 2011 2:59 p.m.

    I have had a weight problem my entire life. Have been on weight watchers many times and get to a point and quit. I saw this book on-line and thought I would try it. I started two weeks ago tomorrow and have lost 9 lbs. I'm thrilled with my progress so far and know the weight loss will slow but this was a nice jump start to get me motivated again. I bought a Wii and am having so much fun trying new exercises. FINALLY, am enjoying a healthy diet and exercise program I enjoy.

    - Joan

  • October 31, 2010 1:28 p.m.

    Bunny, congratulations! I hope things are continuing to go well. Joyce, you could easily modify The Mayo Clinic Diet to meet your needs as a vegetarian. Just focus on plant sources of protein such as beans and if you're not a vegan you'll get protein from dairy products. Many other foods contain small amounts of protein. In terms of carbs, try and consume mainly whole grain carbs as we recommend. By doing this and not eating sugar, white flour, and other processed carbohydrates, the total amount of carbs should be lower and your diet will be healthy. Remember, the Mayo Healthy Weight Pyramid recommends all the vegetables and fruits you want, great for a vegetarian!

    - Don Hensrud, M.D.

  • June 21, 2010 5:51 p.m.

    I am an vegeterian and it so hard to find a diet that will fit my needs. I still use dairy. If someone could come up with a diet we could follow without it being full of carbs I would like to try it.

    - Joyce

  • May 18, 2010 4:34 a.m.

    with right attitude comes a better weight management. it 's very good. i really appreciate that.

    - No name given

  • April 29, 2010 2:01 p.m.

    I bought the book, looked through it briefly, and thought "I already know all of this"! Then after about a week I picked it up again and read it with a broader mindset and it all made sense. True it is simple, and logical, but it works. I have just finished the first two weeks, lost 7 pounds and hope to lose two pounds a week til I reach my goal of 25 lbs. I will not look for the magical instant cure anymore. I'm soon to be 70 years old and it fits my lifestyle.

    - Bunny

  • March 9, 2010 4:38 p.m.

    Betty, I'm very sorry to hear about your husband's recent diagnosis. Obviously, this is a stressful time for your husband, you, and your family and is probably not the best time to make lifestyle changes. It is common to eat out of stress, and certain comfort foods are sometimes preferred. Some suggestions would be to have a good support system in place to help you through this, try and find other ways of managing stress, and instead of trying to not eat, allow yourself to - but try and eat healthier choices. Just as in the program eat all the fresh or frozen vegetables and fruits you want. I fully realize that may not be as satisfying at first, but at least it may help to maintain a lower calorie intake, take some of the pressure off by allowing yourself to eat, and paradoxically may make it easier to not overeat. My best to you and your family in this difficult time.

    - Don Hensrud, M.D.

  • March 5, 2010 11:51 a.m.

    I started off great in January, then my husband was diagnosed with cancer, and we have been super-involved with getting his treatments started, and several attendant complications. The eating plan has simply gone out the window, as has the walking, what with all the time spent at the hospital and the cancer center. I just seem to be eating like crazy, and anything with carbs in it is the top choice. A lot of the weight has crept back on. At this point I think the stress level is so high that to follow any food plan would be difficult, and just an added burden. Any words of wisdom?

    - Betty

  • February 2, 2010 9:33 p.m.

    If you feel this price is too high - try Ebay $10

    - Caryl

  • January 30, 2010 4:01 p.m.

    Tommie, the new Mayo Clinic Diet book is updated and has the new 2-week Lose It! phase. We believe it is the healthiest way to lose weight quickly there is. Cecile, I’m not aware of plans for Facebook but will check.

    - Don Hensrud, M.D.

  • January 27, 2010 5:13 p.m.

    I wish you would offer the forms online for download! DH and I are doing this together, but I'm the meal planner, shopper, etc. All he wants to do is track his daily activity, weight changes and eating. I tried to copy the pages from my journal, but didn't have much luck. We will start on February 1, and I look forward to checking back in to see what everyone is saying!

    - Donna

  • January 25, 2010 8:58 p.m.

    Any plans to allow those of us who use Facebook to become Fans of The Mayo Clinic Diet? I'm four days into the Lose It phase, down four pounds and I feel great. Much more energy and I'm learning to be comfortable with eating less and eating very little sugar (my downfall), and moving a lot more. The simplicity of the diet is great. I've paired the journal with my iPhone Food Tracker app and am becoming much more aware of what I eat and how much I move in a day. I like the user friendly format of the book and the journal. I've personalized pages of my journal copy with the occasional quote, cartoon, or artwork. Great plan for healthy living...so far so good!

    - Cecile

  • January 22, 2010 3:43 p.m.

    VERY happy with mayo clinic way of eating!! It exceeds my expectations! I am eating so much better and have more energy. It's not hard getting up in the morning and I have plenty of energy after work to get my chores done. I've lost 5 punds in 5 days. I knwo it will slow uop in the live it phase, but this is such a moral boost and I know I'm taking good care of what God gave me! -Cali Gal

    - Sylvia

  • January 21, 2010 8:52 a.m.

    I Mayo Clinic's Healthy Weight for EveryBody, is there any difference in the diet part of my book and the new Diet Book? I do love the Mayo Clinic Cook Books, the food is delicious. I am HypoThyroid and have a devil of time with my weight and the extra weight makes my colesterol too high, by losing, that should go down. I should lose approx. 20 lbs and just cannot seem to do it. I eat fresh will prepared foods, I do on a the diet and my husband loses 10 lbs in nothing flat. I also have the Health Book, the letters, I do try, I do exercise, need to do more.

    - Tommie

  • January 20, 2010 11:24 p.m.

    Hi-dee-ho everyone, thanks for your comments. Anna, this program should work fine for Type 2 diabetes. The main factor that influences blood glucose is weight, so if you lose weight you’re fasting blood glucose should decrease. Some people worry about the sugar in fruit. However, there isn’t a lot of sugar (or calories) in fruit and if you follow the program, overall sugar intake will decrease. There are some similarities with Weight Watchers. Our specific recommendations are a little different, but many of the same foods are emphasized. Regardless of the specifics, the bottom line for any program is that if it works, it must decrease calories in and increase calories burned! Joanne, regarding simple meals, I agree with you that simple can be good. For example, think of all the different kinds of apples there are, each with a little different flavor. Or garden fresh tomatoes. I’ve had many wonderful meals that are simple, fresh, and tasty made with foods from our local farmer’s market in the summer.

    - Don Hensrud, M.D.

  • January 18, 2010 4:43 p.m.

    I know some folks wonder why the book, why not just for free, maybe online? Well I for one love having all this information and help in bookform. Truth is, you could always find this information out on the Mayo clinic website, but to have it all contained in a book and journal is perfect! I have always been a book person anyway as are MANY people.Thank you Dr Hensrud for this blog and the encouragement!! We out here need it -California Gal

    - Sylvia

  • January 17, 2010 8:00 p.m.

    This is such an important and informative blog. Thank You! There is nothing more important than a positive attitude!! The Chapter in the book that relates to this subject has so much information. Thank You!

    - Joanne

  • January 16, 2010 7:15 p.m.

    I bought the book on Amazon and it was half the price before shipping costs. I started the diet 5 days ago and I'm sold on it. I bought the journal on Amazon after I read the book. It's good - I think it's better for the live it weeks that come after the lose it weeks. I hope the authors will post regularly to this blog.

    - Dana

  • January 13, 2010 9:16 p.m.

    I thought Weight Watchers had a good program when they had the exchanges - and we ate real food. The thing for me with Weight Watcher points is the fiber. So many foods are pumped full of all this fiber - makes the points go down but you are eating way more calories for the points. Weight Watchers yogurt is 100 calories - because of the fiber in it - it counts as 1 point. I like the Mayo Clinic because I am eating real food and a balanced diet. I LOVE the food lists in the book - very complete - And the breakfast lists etc. are just great. It is a beautiful book! Like the food journal also!! I like simple meals - and it is so easy for me to pick something from each list and make my meal. I also love that green frozen sweet peas are now counted as a Protein!! One of my favorite foods!!

    - Joanne

  • January 13, 2010 8:21 p.m.

    I have done Weight Watchers in the past (long while ago), and I just started this diet on Monday. From what I can see, in some ways it is very similar to Weight Watchers. The first 2 weeks are quite different - with Weight Watchers, you start dealing with exchanges, points, or whatever is being used now, while with the Mayo Clinic diet your focus is on healthy eating habits. After the first 2 weeks, you start eating to the pyramid, which means eating a certain number of servings of each type of food. I find this to be somewhat similar to Weight Watchers. One difference is that the Mayo Clinic diet gives you visual cues for what a serving is, and that's close enough - no need to find out actual calories, or fat grams, or find the label on the package. There is a bit more emphasis on exercise, too. Weight Watchers works well, and I feel it is a good plan, but I like what I see in the Mayo Clinic diet - it might actually be easier to live it.

    - Rod

  • January 13, 2010 11:16 a.m.

    What about those of us with diabetes? I scanned the book at the bookstore and didn't see anything about this plan and diabetics (I guess I could have missed it if it were a page or two), which surprises me with obesity and Type 2 diabetes at epidemic proportions. Does it mean this plan is not for me?

    - Anna

  • January 13, 2010 9:46 a.m.

    Hi-dee-ho, Donald! I bought the book last night and it’s great. So far I have made it 16 hours without cookies! Dude! (Okay that lil’ joke actually had quite a bit of truth to it.) I’m a mom with a young family and $26 was a lot of bones on our budget. But you know what? I needed to psychologically make an “investment.” I also realized that will save at least $26 the first week by not buying the enormous amounts of high-priced, high-processed food, and by not eating out three or four times a week. So I happily shelled out. Remember folks, Mayo is a business, a fantastic non-profit one, but a business nonetheless. (I am a patient there for Crohn’s disease.) I honestly don't think there is another health care institution that has given out more information for free on virtually every topic than Mayo. I have a great set of lips, but I ain’t giving out my kisses for free every time, know what I mean, jelly-bean? I have a lot more to add, but good ol' Donald sez this is considered "screen time." ;-) I’m on my way out the door for a run baby, (okay… it will be more like a waddle, but whatever. I’m out the door and moving.) Yo!

    - Renee-the Friendly Moo

  • January 13, 2010 8:14 a.m.

    A big part of the problem for alot of people who want to lose weight is having to pay for the information. If this is such a great diet plan why wouldn't you want to really help people out by letting them have this information free? This is a big red light for a lot of people. You would think the Mayo Clinic would really want to help people get healthy freely. I can't see paying $25.00 for information that is already out there.

    - Patricia

  • January 13, 2010 6:21 a.m.

    What makes this diet different than any sensible weight loss diet, like Weight Watchers?

    - Mary

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