- With Mayo Clinic preventive medicine specialist
Donald Hensrud, M.D.
read biographyclose windowBiography of
Donald Hensrud, M.D.
Donald Hensrud, M.D., M.P.H., M.S.
Dr. Donald D. Hensrud is chair of the Division of Preventive, Occupational and Aerospace Medicine with a joint appointment in the Division of Endocrinology, Diabetes, Metabolism, & Nutrition at Mayo Clinic. He is an associate professor of preventive medicine and nutrition at Mayo Clinic College of Medicine. Dr. Hensrud directed the Executive Health Program at Mayo Clinic for more than 10 years.
He received his B.S. from the University of North Dakota, M.D. from the University of Hawaii, M.P.H. from the University of Minnesota and M.S. in nutrition sciences from the University of Alabama at Birmingham. He completed residency training in internal medicine and fellowship training in preventive medicine at Mayo Clinic and completed a clinical nutrition fellowship at the University of Alabama at Birmingham.
Dr. Hensrud is certified by the American Board of Internal Medicine, the American Board of Preventive Medicine and the American Board of Physician Nutrition Specialists, of which he is a past president.
His career interests have combined nutrition, weight management, and prevention. He is the author of many scientific articles and book chapters and was editor of Mayo Clinic Healthy Weight for EveryBody; The New Mayo Clinic Cookbook, which won a 2005 James Beard Foundation award; The Mayo Clinic Plan: 10 Essential Steps to a Better Body & Healthier Life; and The Mayo Clinic Diet, published in January 2010.
Dr. Hensrud says healthy lifestyle habits in diet and physical activity are extremely important as evidenced by a large body of scientific evidence. He also says implementing these lifestyle habits is realistic, sustainable and enjoyable. A primary goal of his work is to help people achieve this.
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The Mayo Clinic Diet blog
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Feb. 16, 2012
Can-do attitude, action plan key to weight loss resolutions
By Donald Hensrud, M.D.
It's long past the time to make New Year's resolutions, but it isn't too late to assess how you're doing on the ones you made. Weight loss is one of the more popular resolutions, and one of the more challenging ones to continue.
Now is the time of year when you experience the many obstacles of sustaining health behavior changes to promote weight loss. Good intentions to begin the year require renewed vigor to reach your goals.
So, what can help keep you on track? Before going there, let's look at some things you should consider when you're beginning a weight loss program. Is this a good time in your life to do this? Are you able to commit the time? Or, are there things going on in your life that you need to attend to first? There are other similar considerations outlined in Chapter 1 of our book "The Mayo Clinic Diet".
Once you decide to make a commitment to continue your weight loss efforts, then you can identify obstacles you may be experiencing and consider solutions and strategies to deal with them. These obstacles may include time pressures or something more specific such as portion control. The important point is there are many obstacles, they vary for each of us, and the strategies to overcome them may vary individually as well.
When undertaking weight loss, everyone experiences obstacles and challenges. Expect them and use problem solving behaviors to address them. For every obstacle, there are strategies and potential solutions. They may not be perfect, but something can be done. By approaching obstacles in this manner, you can adopt a can-do attitude, which will make you much more likely to achieve your goals.
Beginning on page 180 in "The Mayo Clinic Diet", there's an action guide that describes many different obstacles in nutrition, physical activity, and behavioral change along with strategies on how to deal with them. You may have experienced others. Please share with us what obstacles you've experienced and how you've overcome them.
20 comments posted
September 26, 2012 9:07 p.m.
Well most fibre is of course not comesnud as it's juicing only, but in my case I had very little fibre and a heck of a lot of other bad stuff going in before the juice fast, so this is a lot better overall. Juicing would probably not be a long term strategy by itself, thats why I am only doing it for 56 days then moving to a largely fruit and vegetable diet so I get the fibre as well. Stools are fine thanks for asking Different people have different experiences. For me.. ok
- Carlitos
September 24, 2012 11:17 p.m.
if there was at least one prduct (pill, patch, seeplumpnt, drink etc) that worked there would be no obese people dont you think?find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.eat 5-6 small meals a day (eat every 2-3 hours)5-8 servings of fruit and veggies a day8 glasses of waterhave complex carbs for breakfast they give you energyhave lean meat (protein) for dinner repairs musclecardio exercise 4-6 times a week for 30-50min, light weight trainingdont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.ofcourse you can spoil yourself once in a while with a little treat:)
- Gjhhfj
June 18, 2012 7:22 a.m.
Now days weight loss become a very popular resolutions and challenges for loss weight. It is difficult to do for everyone. To making a commitment to loss weight or making fitness of body is very good thinking.Thanks for sharing with us. Kennewick Health Department
- benmiller
June 7, 2012 1:36 a.m.
I keep a diary using an application on my phone - works on a computer, too or tablet/ iPad but I prefer the phone so I can check before I go out to eat. It tracks calories in and exercise so you aim for a net calorie amount which for me is 1200. It also keeps track of nutrients. I have lost 21 pounds since mid-February - a lot the first two weeks by increasing my fiber with vegetables and whole fruits and now steady at a pound a week. I walk mostly and eat healthy with very little meat but good fish like salmon. The app I use is My Fitness Pal and I found it via a computer magazine review of apps. There are others, too... What matters most is that it gives me discipline and it is easy to use. Good luck and plan your foods and stock healthy stuff - I even make my organic PB&J on whole wheat in advance and freeze half sandwiches for grab and go.
- Carol
May 22, 2012 1:23 p.m.
Wow, so glad i found this blog. Just finishing week 4 of the Mayo Clinic Diet. This has been a tough week. I hit a big set back or maybe we could even call it a meltdown. I have no excuses really except that I got lazy in my planning and had no will power. This posting has helped today as I decided not to beat myself about the setback and I'm going to chalk it up as a obstacle and overcome it today! Weigh in is tomorrow and I will have new mind set. Thanks for the posting.
- Dorie
May 21, 2012 10:28 a.m.
My co-workers and I try to lose weigh together, we have up and down, this week is down. I was looking for the list of food that is low on carb, can some one help me.
- Kham
May 10, 2012 9:07 p.m.
I really enjoyed your post here. I have hit somewhat of a plateau recently with my weight loss goals and this article along with others helped me a lot. I was reading an article on another site that also talked about the need for "stick to itiveness". I have found it to be very inspirational when I get discouraged.
- Joe
May 7, 2012 1:27 p.m.
Regarding an article about coconut oil. I have used coconut oil (probably more than I should in qty.) and have gone to a vegan/raw type of diet. I feel full and sometimes more than full. I have lost about 10 pounds in the last two weeks in doing so. I had used coconut oil last year and after 4-5 months had a cholesterol test and I was well within good numbers. I cut out dairy and meat, and use nuts, hemp, chia and other alternatives, and some soy, but not alot. What is amazing is that I don't miss meat or dairy, and that most of all I feel stuffed. I think there should be more proponents of eating low on the food chain. My skin looks healthier too. So far coconut oil is not a negative. Thanks for reading.
- Cynthia
May 7, 2012 9:30 a.m.
Do you have any recommendations for weight GAIN? I have been trying to gain back lost weight and am not having much success. Are there safe alternatives that do not include sugar and fatty foods? Will B-12 help?
- Marsha
May 1, 2012 4:23 p.m.
Anyone who is interested i learning how to lose weight without have to eat tasteless diet meals click this link:click here if you cant click it, copy and paste into address bar. Diet is one that teaches you have to lose weight by eating foods that burn fat its a must see, click link and select one of the two recommended products.
- Michael
April 11, 2012 4:56 a.m.
I am diabetic was diagnozed 2 years ago I am on insulin. My sugar is always high 17-21 i inject myself twice a day.My weight has been constant for the last few years I weigh 69 and actually wish that I could put on a little.
- Rita
April 1, 2012 5:45 p.m.
When running errands, I had the tendency to take a detour to the nearest convenience store to buy French-vanilla cappuccinos. I don't do that anymore, and in fact have found it unnecessary to do most of the errands that once seemed so important. Instead, I'm spending that time walking the dog. So far, so good. I hope I don't deviate from this. There's a great freedom in being cappuccino-free!
- Susan
March 31, 2012 6:45 a.m.
A good weight loss diet plan is all you need for a healthy life. Congrats' all for loosing weight, and remember, dieting should be enjoy and not forced!
- James
March 29, 2012 3:59 p.m.
Ok, now we have a plan for when we mess up our eating plan. Why? Because you are fueling the body with sugars, and sugar is like a drug. And it is very easy to over eat (over use) the drug. Then the sugar messes up our intestinal bacteria, and messes with the transport of vitamin C. And walking to lose weight! So, what you are doing, is burning all the sugar in the blood, so the body burns your body fat as a fuel source, and we will be in a state of ketosis, or doing OMG low carb. So, you basically put the body in the same state as low carb, to lose weight. Anybody see what is wrong this this?
- Walking Club
March 6, 2012 2:53 p.m.
I have lost 15 lbs since mid January, about 2lbs a week. I am taking a fitness class and have be part of a weight loss group at work. My husband and I are doing this together. we enjoy the extra time together. Our work version of the biggeest loser will end in one week. However, I am just beginning. I want to keep going, so our nurse has agree to "weigh " me in each week to keep me honest. I just ordered the Mayo Clinc Diet Book. I want to keep going. I already feel better. Some times it is hard to focus on the positive...I need to lose 40 more lbs....But at least I do not need to lose 55!!!
- Wendy
February 26, 2012 12:36 p.m.
Ferne, a good attitude and sense of humor sure help when tackling obstacles. Hope you keep laughing. arq, in most cases hypnosis doesn't add much effectiveness to weight loss efforts. The Mayo Clinic Diet doesn't include hypnosis, but we believe it is effective and simple!
- Don Hensrud, M.D.
February 22, 2012 12:07 p.m.
I've been using a weight loss app on my kindle fire to keep track of my calories and exercise. Since the beginning of the year, I have lost almost 6 lbs. I know that's not much but it's more than I've been able to accomplish in awhile. Once I reach my calorie limit for the day, I just don't eat any more. Some days are harder than others but the app keeps me honest so I can continue to lose.
- Marg
February 21, 2012 5:50 p.m.
I wonder please if somebody on this site can suggest a very effective and simple way to weight lose please that could include hypnosis.
- arq
February 21, 2012 2:36 p.m.
I have exercise equipment in my living room because I can't walk more than a few steps and can't go up and down stairs. The hardest thing for me in losing weight is the food. I am diabetic but food doesn't appeal to me so it's hard to figure out a meal plan. I also can't stand so my husband does most of the work for which I am grateful. With so many obstacles and getting old it can get depressing but we need to grateful for every day that we can get out of bed and do what we are able. I was born with an extra lumbar vertebrae and that one and the one above it are like steps and not curved. Can't get rid of a vertebrae like a rib!! That's why I have to try and keep my sense of humor. My husband is the one who keeps us laughing.
- Ferne
February 17, 2012 1:34 a.m.
LAST YEAR AT THIS TIME I JOINED A 10 WEEK WALKING CLUB. I LOST 10 LBS AND FELT GOOD ABOUT HOW MY CLOTHES FIT. I HAVE REGAINED 5 LBS AND MY CLOTHES ARE GETTING TIGHT AGAIN. I HOPE TO JOIN THE SAME WALKING CLUB AGAIN THIS SPRING AND CONTINUE TO WALK AND MAKE BETTER FOOD CHOICES.
- JEAN
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