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Interactive Webinar: Weight Loss: 5 Behavioral Strategies for Success

Tue. Aug 18, 2015 at 12:00 pm CDT

Recoded Tuesday, Aug. 18 2015.    5 behavioral strategies to help you successfully lose weight and keep it off. Matthew M. Clark, Ph.D., Clinical Health Psychologist and Professor of Psychology, and Brooke L. Werneburg, Resiliency Specialist at the Mayo Clinic Healthy Living Program, discuss how to break the cycle of weight loss and regain, tips to prevent relapse, how to overcome your obstacles, implement a motivation plan--a key component for healthy weight loss and maintenance. A live question and answer session followed the presentation.

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Tags: webinar, weight loss

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iman_im

Iman wrote:

Hi, I am already eating healthy food and with minimum quantities, little sugar, though i am not losing weight and very easily gaining. what do you suggest for my case?

Posted Mon, Oct 10 at 12:44am CDT

Hi Iman, The Q&A with the Mayo experts is now closed. Other Connect members may respond with their strategies.

Posted Mon, Oct 10 at 8:10am CDT

araxihovh

ARAXIHOVH wrote:

I found the presentation refreshing and helped to reinforce to avoid bad behaviors.

Posted Fri, Sep 18 at 6:18pm CDT

akaivo102

April Kaivo wrote:

Thanks to all of our webinar participants! Our Q&A is now closed. To view the recorded version of this webinar, click on the video on the left of the page, or you can view it on YouTube: https://www.youtube.com/watch?v=8NIN0Uw90Rc

Posted Wed, Sep 2 at 3:41pm CDT

martha28

martha28 wrote:

I eat too much. I eat pretty healthy but I eat way too much. How can I change

Posted Wed, Aug 19 at 1:06pm CDT

akaivo102

April Kaivo replied:

Hello,
One of the challenges with weight management is that many different factors have to be addressed to achieve long term success. I have worked with many people who believe if they cut out “junk foods” they will achieve a healthy weight. While cutting out junk foods can lead to some weight loss, it is important to generally choose healthy foods. It is also important to select from the appropriate range of healthy food groups, and to consider total calories consumed. I think the starting point is for you to change your food plan from just focus on eating healthy foods (which can be a great step one), to now having a focus on healthy foods, from all food groups, with a caloric goal set by working with a registered dietitian. So a change plan from step one of eating health foods, to step two which is healthy foods, all healthy food groups, and consideration of calories.

Posted Fri, Aug 28 at 5:06pm CDT

caligirl

caligirl wrote:

What do you suggest for someone like me who works shift work days, evenings and nights with diet and exercise schedule? I eat less and am always feeling exhausted. I've tried drinking lots of water. And, with changing my synthroid [...] View full text  

Posted Tue, Aug 18 at 3:26pm CDT

akaivo102

April Kaivo replied:

I would encourage a discussion with a physician to help determine a health goal weight for you, along with changes in medication. Here is a link to fitness information that might be useful:
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045099

Posted Fri, Aug 28 at 5:11pm CDT

pattib

Patti B wrote:

It sounds as if Mayo is pretty proactive with community and personal weight loss support. I haven't been able to find anywhere with the same focus where I live; they are all about medical wt loss inc surgery or meal [...] View full text  

Posted Tue, Aug 18 at 2:28pm CDT

akaivo102

April Kaivo replied:

A wellness coach could be an option to help you with exploring motivation and helping you to determine your own weight management plan. He or she would also be an asset to your social support and accountability for collaborative goal setting and someone to help guide you through that direction you are seeking. Wellness coaches can work telephonically with anyone, anywhere so location would not be a limitation. When searching for a wellness coach online, I recommend looking through their credentials and training program to ensure they have passed a certification exam which speaks to their understanding of coaching.
Here are links to free resources on Healthy Lifestyle and Weight Loss:
http://www.mayoclinic.org/healthy-lifestyle
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/basics/weightloss-basics/hlv-20049483
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/HLV-20049483

Posted Fri, Aug 28 at 5:16pm CDT

Anonymous wrote:

I heard what you eat first thing in the morning and how much water you drink impacts how your body burns calories. If you eat protein first thing and drink 8 glasses of water improves weight lost. Is this true?

Posted Tue, Aug 18 at 1:29pm CDT

tlyles

Toby wrote:

I watched the webinar via Google Hangouts, but I did not see a place to post questions. Was there a comments section?

Posted Tue, Aug 18 at 1:11pm CDT

Thank you for joining us today. This webinar was recorded and can be viewed under Previously Recorded https://connect.mayoclinic.org/hubcap/webinars/

Posted Tue, Aug 18 at 1:03pm CDT

cmkalamaras

CMKalamaras wrote:

I am going through menopause and it seems I eat less but still do not seem to lose the weight, especially in the mid section. I do exercise. Any help?

Posted Tue, Aug 18 at 1:00pm CDT

akaivo102

April Kaivo replied:

Hello,

Here are a few links to Women’s Health information that might be helpful:
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602

If you are looking for a more comprehensive experience, here is a link to the Mayo Clinic Healthy Living Program website: https://healthyliving.mayoclinic.org or you can call us at 507-293-2933 for a personal recommendation.

Posted Fri, Aug 28 at 5:23pm CDT

Anonymous wrote:

I’ve lost 30 pound over the last year. I work-out regular and eat pretty healthy. The number is not changing anymore! I have about 15 more pounds to lose to reach my goal. What can I do?

Posted Tue, Aug 18 at 12:58pm CDT

akaivo102

April Kaivo replied:

Hello,
First, congratulations on your weight loss! Losing 5% of your body weight can lead to significant improvements in health and quality of life. Second, are you sure that you need to lose 15 more pounds? Often people achieve the health goals they set, such as having more energy or working with my doctor to improve my cholesterol, but then seek to lose more weight because they have not reached their “goal weight”. Often this # is one that we randomly pick before we start a weight loss program. I recommend reviewing all of your initial goals and if you have achieved them, maybe you are at your goal weight. I also encourage a discussion with your physician to help determine a healthy goal weight for you. If your physician recommends losing more weight, ask him/her about adding in weight training to your exercise program. New research is showing weight management benefits from weight or strength training. You can also look at lifestyle activity. For example, yes I work out often, but can I get in more steps per day? How can I be more active at work or at home? Evaluating these others areas of physical activity might be helpful to you.
Here is a link to an article on weight loss plateau that might also be helpful: http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

Posted Wed, Sep 2 at 12:50pm CDT

terrek

terrek wrote:

I am a widow with a small group of friends who do not walk or exercise. I began eating correctly about 5 years ago which means giving up sugary or boxed products, but I am a diabetic and it's hard [...] View full text  

Posted Tue, Aug 18 at 12:58pm CDT

Anonymous wrote:

How can we get copies of the Mayo Clinic Diet and Book?

Posted Tue, Aug 18 at 12:57pm CDT

rebekahfko

Rebekah Kollar replied:

More information regarding the Mayo Clinic Diet Experience can be found here: https://healthyliving.mayoclinic.org/.
The Mayo Clinic Diet Book can be purchased via https://store.mayoclinic.com/products/bookDetails.cfm?mpid=60

Posted Tue, Aug 18 at 1:07pm CDT

Anonymous wrote:

What do you think about the Medifast Program? I have lost 55 lbs in approx. 9 months. I feel great, but not sure if it's sustainable.

Posted Tue, Aug 18 at 12:56pm CDT

akaivo102

April Kaivo replied:

Hello,

This is a very challenging question to answer. A few questions I like to ask patients to consider are: what program is right for me as an individual? Does my health care provider support my weight loss program? Am I combining both healthy eating and physical activity? Do I have a support system? Am I tracking my progress? So without knowing a person, this is a difficult question to answer. There is some recent concern about low calorie diets and long term weight maintenance. That said, I do not think we currently know, other than bariatric surgery (which is only recommended for some people) what is the best weight loss program for long term success. I therefore would mostly recommend that you start creating a personalized weight maintenance plan for yourself. And be sure to include a health care provider and a support system into your weight maintenance plan.

Posted Wed, Sep 2 at 1:16pm CDT

Anonymous wrote:

I have tried decreasing my portion size and find myself feeling shaky, jittery and weak. Is this something that will pass over time as my body adjusts to less calories?

Posted Tue, Aug 18 at 12:51pm CDT

akaivo102

April Kaivo replied:

Hello,

I am a psychologist not a physician, but I would say people should anticipate some hunger on a weight loss plan, but they should not be feeling shaky, jittery or weak. If you feel this way you may have a medical problem that is not being addressed. And, how can one continue on a weight loss program if I they are not feeling well? Too often people get too restrictive or over-exercise because weight loss is so important to them. I would recommend you review your program with your physician and then meet with a dietitian to create a personalized weight loss program. The key is building a program that you can follow over time, one that is healthy and maintainable for you.

Posted Wed, Sep 2 at 1:18pm CDT

Anonymous wrote:

Would like recommendations for dealing with Hunger please.

Posted Tue, Aug 18 at 12:51pm CDT

akaivo102

April Kaivo replied:

Hello,
Some feelings of hunger can be an aspect of weight loss. To lose weight, a person is taking in less calories than they need, so there will be some hunger. But overwhelming hunger will lead to overeating and binge eating episodes. In my experience, it is important to have 3 healthy planned meals each day, and also incorporate protein intake in order to manage hunger. For some people having protein at each meal can help manage hunger. Often people greatly reduce or eliminate protein at meals to lose weight, and this can lead to intense hunger. I recommend speaking with a registered dietitian about healthy meals and healthy protein options for you. Healthy snacks can also help manage hunger, here is a helpful link: http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267

Asking yourself “where is my hunger coming from” can be a question to help you when experiencing hunger. Hunger can come from being physically hungry, knowing that our bodies digest food and experience a physical hunger about every 4 hours- it may just be time to refuel with healthy meals or snacks. Hunger can also come from more of a need outside of physical hunger. Perhaps you may be thirsty and the body is misreading its cues, or we may think we are hungry but instead are really bored or tired. In that case eating may not fix the fatigue or boredom issues. Asking yourself “where is my hunger coming from” and taking a pause to assess can help you determine if food will help you in that hungry moment.

Posted Wed, Sep 2 at 1:23pm CDT

I have bad knees and it is hard to exercise, what can you suggest?

Posted Tue, Aug 18 at 12:31pm CDT

akaivo102

April Kaivo replied:

Hello,
It is important to keep exercise fun, enjoyable and pain free. I recommend talking to your physician about an exercise program that would be good for you. Many people I work with walk, and walking is low impact. You can walk with a support person, and walking is convenient. All too often people think if I am walking I am not doing enough. But surveys that look at what people do long term often identify walking as the number one form of physical activity. Water programs, either water walking or water aerobics have also been recommended to many people I have worked with, so also ask your physician about water activity programs. Here is a link to barriers to exercise that might be helpful: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045099

Posted Wed, Sep 2 at 1:26pm CDT

brianlass

Brian wrote:

How do I get a copy of the sildes? Thanks

Posted Tue, Aug 18 at 12:27pm CDT

akaivo102

April Kaivo replied:

Thank you for your participation. This webinar was recorded and can be viewed under Previously Recorded https://connect.mayoclinic.org/hubcap/webinars/

Posted Tue, Aug 25 at 5:28pm CDT

Anonymous wrote:

I work for a county doing community health education with a focus on reducing obesity rates. What we've been finding is people aren't particularly motivated to make a change. Is there a strategy we could use at the community level [...] View full text  

Posted Tue, Aug 18 at 12:26pm CDT

Anonymous wrote:

what kind of exercises can you do, if you have a bad back.

Posted Tue, Aug 18 at 12:21pm CDT

akaivo102

April Kaivo replied:

Hello,
It is important to keep exercise fun, enjoyable and pain free. I recommend talking to your physician about an exercise program that would be good for you. As you know, increasing your back pain will just make exercise even more difficult, so you'll want guidance from a health care provider on a safe and fun exercise program that is sustainable for you. Here are a few links that might also be helpful: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045099
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049

The Mayo Clinic Healthy Living Program also has a variety of comprehensive and focused experiences that can be customized to fit your goals, lifestyle, and health needs. The two that come to mind would be the Mayo Clinic Diet Experience or one of the Physical Activity Assessments. Here is a link: https://healthyliving.mayoclinic.org/offerings.php

Posted Wed, Sep 2 at 1:33pm CDT