As the new year begins, many people are setting resolutions to eat healthier, stay active and manage their weight through dieting.

Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and the editor of "The Mayo Clinic Diet," offers some thoughts on weight management.

"Don't set too lofty a goal, and don't focus only on weight," he says. "I see people who understandably want to lose 50 pounds, but an example I use in financial terms is that trying to lose 50 pounds is like saying, 'I want to make a million dollars' without having a good financial plan to do it. The process of how to do it is much more important than the outcome."

Watch: Dr. Donald Hensrud offers dieting tips for 2025

Journalists: Broadcast-quality sound bites are available in the downloads at the end of post. Name super/CG: Donald Hensrud, M.D./Editor/"The Mayo Clinic Diet"

Focus on the process of lifestyle changes in diet and physical activity, and that will best help to achieve the outcome of weight loss. Start small with changes you can sustain long term. Practical, realistic and enjoyable steps are key. Avoid drastic plans you can't keep up with, like exercising two hours a day, which often leads to burnout.

"This doesn't have to be drudgery. Eating healthfully, living a physically active lifestyle and managing weight can be an enjoyable process," he says.

Where to start? 

Dr. Hensrud says there are many programs available, and he encourages people to find one that promotes health and weight loss.

"If people ate only 500 calories from jelly beans, they'd lose weight. But obviously that isn't the healthiest way to do it," he says.

Dr. Hensurd supports the Mayo Clinic Diet, which is available as a book and an online program. The program focuses on sustainable lifestyle changes, including eating more fruits and vegetables, getting regular physical activity, and building healthy habits over time.

"Our online program has many different tools and resources to help people lead a healthier and more enjoyable lifestyle, such as tracking diet and physical activity habits, ideas for recipes and meal plans, social support, and others," he says.

The program also offers group coaching and integration with fitness devices.

"It's a lifestyle that anyone can do, and it can be effective in helping people manage weight and improve their health," says Dr. Hensrud.

The post (VIDEO) New year dieting tips for 2025 from a Mayo Clinic expert appeared first on Mayo Clinic News Network.

In this Mayo Clinic Minute, Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and editor of "The Mayo Clinic Diet," offers strategies that can help people achieve their weight-loss goals.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video (1:10) is in the downloads at the end of this post. Please courtesy: "Mayo Clinic News Network." Read the script.

What is willpower? Merriam-Webster defines it as the ability to control one's own actions, emotions or urges.

When it comes to pushing away the potato chips and picking up the walking pace, it's easier said than done. Dr. Donald Hensrud often hears from patients that they don't have the willpower to undertake weight management.

"I think everybody has willpower. It's not a matter of willpower, there are powerful forces causing us to eat more and to do less activity," says Dr. Hensrud.

It's a matter of coming up with strategies to deal with the challenges.

"... and these strategies need to be practical, realistic and enjoyable enough to be sustainable. We can't just not eat. We have to eat. Nobody has perfect habits," says Dr. Hensrud.

He says coming up with strategies to eat healthy, low-calorie, nutrient-dense foods can be a way to game the system, and not just rely on willpower.

"That usually doesn't work in the long term," he says. "It's a matter of changing habits and coming up with new lifestyle changes that will fit the bill and help us manage our weight as we move along."

Dr. Hensrud says it's important to be kind to yourself too, and to ask yourself if you are ready for the challenge.

Read more on how to get healthy in the new year:

• Mayo Clinic Minute: Strategies for health success in the new year
• New year, new edition of 'The Mayo Clinic Diet'

The post Mayo Clinic Minute: Weight loss and willpower appeared first on Mayo Clinic News Network.

In this Mayo Clinic Minute, Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and editor of "The Mayo Clinic Diet," explains how to face 2024 with optimism, and he offers creative strategies for success when it comes to health.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video pkg (1:07) is in the downloads at the end of this post. Please courtesy: "Mayo Clinic News Network." Read the script.

A new year can be a great time to kick-start a new, healthier routine. But the reality is, most people, while they may have great intentions, end up ditching their New Year's resolutions within the first two weeks.

Dr. Hensrud says it's important to go into the new year with the right attitude.

"Not focusing on a goal weight, but looking at this as an opportunity to eat better, to move more and, most of all, to feel better," he says.

Whether you want to work out more, eat a more healthful diet or both, Dr. Hensrud says it should be a priority in your schedule.

"They can make it part of their lifestyle, and they can improve their health and manage their weight throughout the year, not just for two weeks in January," says Dr. Hensrud.

He says the first steps toward weight management can be overwhelming, complex and stressful, but it doesn't have to be. One strategy that can help is planning.

"If we don't plan, we may have to eat whatever's available. We may not make good choices. So, the work and the effort, a lot of it is in the planning," says Dr. Hensrud.

The post Mayo Clinic Minute: Strategies for health success in the new year appeared first on Mayo Clinic News Network.

DEAR MAYO CLINIC: I’ve heard "a calorie is a calorie" when it comes to weight loss, but can that really be true? With the number of diets out there (keto, intermittent fasting, Mediterranean), I'm completely overwhelmed with what I'm meant to be doing.

ANSWER: Yes and no. (Isn't that always the answer to nutrition inquiries?) While a calorie may be a calorie when it comes to the mathematical equation of weight loss, there's more to it. Calories are a unit of energy. The total calories a food or beverage provides depend on the number of grams of carbohydrates, protein, fat and/or alcohol contained. The number of calories, though, does not predict how we'll feel afterward.

For example, a 200-calorie snack of an apple with peanut butter is going to help you feel fuller and more satisfied than a 200-calorie snack of chips. The difference is in not only the food composition but food volume as well. The apple and peanut butter snack will provide fiber, fat, water and some protein. The majority of these attributes are lacking when it comes to the chips.

Think volume too — the apple snack will stretch the stomach more due to its larger size, sending that fullness signal to the brain. The 200 calories worth of chips also are going to be digested and leave the stomach faster than the apple because there's not much breakdown that needs to happen.

We also can't talk about this topic without referencing health outcomes. It is well known that the composition of one's diet, or dietary pattern, is significant. A plant-based diet containing whole grains, fruits, vegetables, unsaturated fats and lean proteins provides the body with balanced nutrition that can decrease the risk of chronic conditions.

There are multiple ways to do this healthfully. Diet styles such as Mediterranean, DASH and the Mayo Clinic Diet are examples of eating patterns that focus on high nutrient density and have been shown to promote positive health outcomes. This also can be done through a well-planned vegetarian diet. It's important to take both your food preferences and health concerns or goals into account.

So what about weight loss? Here's where calories are crucial. For example, even a Mediterranean diet does not guarantee weight loss if a calorie deficit is not present. Olive oil and nuts are excellent sources of healthy fat, but when eaten without one's total calorie intake in mind, it could, technically, cause weight gain. Using the style of eating that is best for you, consider working toward a 250-750 calorie per day deficit. This may be swapping your mid-afternoon snack for a piece of fruit or skipping your usual sweetened coffee or alcoholic beverage.

The body needs to burn more than it's consuming to produce weight loss. While exercise is always going to be recommended, it's important to remember that exercise alone is not likely to get most people into that roughly 500-calorie deficit. The majority of us will be most successful with weight loss through dietary changes.

Most diets work because adapting your baseline eating habits to fit a specific diet's protocol will likely cause you to eat fewer calories. Good news, right? Possibly. This is only going to benefit someone who can stay on said diet long term. Diets that endorse or require drastic and unrealistic changes (such as the cabbage soup diet) aren't sustainable. And when a diet is not sustainable, the weight loss won't be either.

So, start here:

1. Choose a healthful diet that fits your personal eating and health preferences.
2. Work toward a gradual calorie deficit, ideally limiting excess (more than you need) and empty (non-nutrition-providing) calories.
3. Remember that a slow, steady and sustainable approach is most likely to help you achieve a healthy weight. — Tara Schmidt, Registered Dietitian, Mayo Clinic, Rochester, Minnesota

________________________

Related Articles 

• Mayo Clinic Minute: 3 tips from a dietitian on managing holiday indulgences
• Mayo Clinic Minute: Plant-based diet is encouraged for patients with cancer
• Aspiring for a better diet? Try asparagus

The post Mayo Clinic Q and A: Are all calories created equal? appeared first on Mayo Clinic News Network.

Each new year brings new hope and many weight loss goals that often go unrealized.

"The foundation of any weight loss program, whether it involves different types of programs, medications, procedures ­­— it does get down to lifestyle and diet and physical activity. The way people go about this sometimes isn't productive. Just starving and trying to exercise for a couple of hours a day usually doesn't work well," says Dr. Donald Hensrud, an internal medicine physician specializing in nutrition and weight management, and editor of the "Mayo Clinic Diet."

"The Mayo Clinic diet is more than a diet. It's a lifestyle change program,” Dr. Hensrud says.  “Making lifestyle changes that work over a period of time is an approach that works.” That's what he recommends in the newly released third edition of the "Mayo Clinic Diet." It's a long-term weight management program created by a team of experts at Mayo Clinic based on research and clinical experience.

Health impact of weight loss

Losing 5% to 10% of your total body weight may have a significant impact on your health. For instance, a person who weighs 200 pounds and brings the weight down to 190 pounds has a 5% weight loss. This can lower blood pressure, blood sugar levels and levels of fats in the blood called triglycerides, resulting in a reduced risk of heart disease, stroke, diabetes and other medical conditions.

Watch: Dr. Donald Hensrud talks about the "Mayo Clinic Diet."

Journalists: Broadcast-quality video is available in the downloads at the end of the post. Please courtesy: Mayo Clinic News Network. Name super/CG: Donald Hensrud, M.D./Internal Medicine/Mayo Clinic.

Habits

Dr. Hensrud says the Mayo Clinic diet is designed to help people adopt healthy new habits and break unhealthy old ones.  It's based on the concept that eating low-calorie dense foods that are healthy can help improve health and better manage weight.

With all habits, it takes time to establish them, says Dr. Hensrud. Planning is key to establishing and maintaining strategies for new healthy habits.

Healthy weight pyramid

"At the base of the Mayo Clinic healthy weight pyramid are fruits and vegetables. We recommend generous amounts of fresh or frozen fruits and vegetables that taste great. They're low in calorie density, so we can eat a lot of food but not get a lot of calories."

Dr. Hensrud says dieting or weight management should be practical and enjoyable.

"In the other food groups on the Mayo Clinic healthy weight pyramid, we recommend healthier choices — whole grains, lean sources of protein and dairy, and heart-healthy fats, such as nuts and olive oil. And there's even, at the tip of the pyramid, a role for sweets," he says. "Nobody has a perfect diet. Everybody needs a treat now and then. By following this dietary program, people can practically and enjoyably manage their weight and improve their health."

"At the center of the pyramid is daily physical activity, again, to better help manage our weight and to improve our overall health," says Dr. Hensrud.

Support new goals

Ranked as a top diet for 2023 by U.S. News and World Report, there isn't one way of eating with the Mayo Clinic diet; there are keto, gluten-free, and Mediterranean diets. And there is an online Mayo Clinic diet program to help support the many challenges of weight loss.

Attempting a weight loss program can feel overwhelming, so Dr. Hensrud recommends starting with baby steps.

"People underestimate how their quality of life can improve by moving more — playing with your grandchildren, doing different activities. And you don't have to starve yourself or go on a diet. That's not sustainable. This can be and should be an enjoyable, realistic and practical journey," says Dr. Hensrud.

Related posts:

• Mayo Clinic Minute: Strategies for health success in the new year.
• I’ve been diagnosed with prediabetes. What does that mean?
• Consumer Health: 8 heart-healthy diet strategies to prevent heart disease.

The post New year, new goals, new edition of ‘The Mayo Clinic Diet’  appeared first on Mayo Clinic News Network.

DEAR MAYO CLINIC: Is intermittent fasting for weight loss safe? What are the risks of short-term diets that are very low-calorie?

ANSWER: Recent research has found that using intermittent fasting for weight loss may have some benefits in the short term. But at this point, the long-term effects of this type of diet or other diets that severely restrict calories are not known. To lose weight and keep it off, the best strategy is to adopt healthy eating and exercise habits that you enjoy so you can stick with them over time.

Intermittent fasting currently is a popular trend in dieting. There are several fasting methods people employ for weight loss. Some dieters decrease the amount of time they eat each day to, for example, only six hours in a 24-hour period. Others fast every other day. Another approach is called the 5:2 diet, which involves gradually decreasing daily calories to the point that you're only consuming 500 calories a day for two days each week.

A recently published article assessed a variety of research on intermittent fasting. It found that there are some benefits, at least in the short term, to fasting as opposed to just decreasing calories overall.

It appears that fasting for a short time can produce ketosis — a process that occurs when the body doesn't have enough sugar for energy, so it breaks down stored fat instead, causing an increase in substances called ketones. Fasting also affects metabolic processes in the body. These processes trigger a number of responses, including decreased inflammation, improved blood sugar regulation and better response to physical stress. The research shows intermittent fasting could have other health benefits, as well, but more study is needed.

It is crucial to note, however, that little long-term research has been done on intermittent fasting to examine how it affects people over time. So at this point, it's unclear if there are any long-term health benefits or risks related to this diet technique.

We do know that there are risks involved with certain types of intermittent fasting. For example, a technique called dry fasting that includes restricting fluid intake as well as food intake is dangerous because it can cause severe dehydration and pose serious health concerns. And if you take caloric restriction too far, that can lead to malnutrition.

As you consider weight loss and diets, keep in mind that no one approach works for everyone. But there are some basic principles that you should follow as you decide how to best achieve and maintain a healthy weight. At its core, your diet should support your health overall. There are a variety of diets that can do that, including the Mediterranean diet; the vegetarian diet; the Dietary Approaches to Stop Hypertension, or DASH diet; and the Mayo Clinic diet. All of these diets have similarities that are greater than their differences. They are based on real food and focus mainly on plant products, such as fruits, vegetables, beans, nuts, whole grains, and healthy fats like olive oil.

In addition, as you incorporate a new diet into your life, it needs to be practical, so that you can sustain it over time. If it is drudgery, or if you feel like you're suffering, it won't work in the long run. Eventually, you're likely to slide back into old habits. If you're considering a new approach to your diet — especially if it's something that could be risky if you don't do it correctly, like intermittent fasting — talk to your health care provider first for guidance on how you can manage it in a healthy way. Keep in mind, too, that choosing to adopt healthy lifestyle choices can and should be an enjoyable way to live. — Dr. Donald Hensrud, General Internal Medicine and Endocrinology, Mayo Clinic, Rochester, Minnesota

The post Mayo Clinic Q and A: Long-term benefits and risks of intermittent fasting aren’t yet known appeared first on Mayo Clinic News Network.

THIS WEEK'S TOP TOPICS
Flu shot: Your best bet for avoiding influenza 
Flu season is nearly here, so it's a good time to get vaccinated. This year's annual flu shot will offer protection against three or four of the influenza viruses expected to be in circulation this flu season. A high-dose flu vaccine also will be available for adults 65 and older. Getting a flu shot often protects you from coming down with the flu. And although the flu shot doesn't always provide total protection, it's worth getting. Even when the vaccine doesn't completely prevent the flu, it may lessen the severity of your illness and the risk of serious complications. Here are the answers to some common questions about flu shots.

Treating psoriasis
Psoriasis is a common, chronic skin condition that causes scales and red patches that are itchy and sometimes painful. Treatment may reduce inflammation and clear the skin. There are three main types of treatment for psoriasis: topical treatments, light therapy and systemic medications. Lifestyle measures, such as moisturizing, quitting smoking and managing stress, may help, as well. Learn more about the treatment options for psoriasis.

EXPERT ANSWERS
When is laser surgery a good idea for cataracts?
If you're thinking about having cataract surgery, your health care provider may opt for a laser-assisted approach. In certain situations, either traditional or laser-assisted surgery may be the safer, preferred option. Learn more from Dr. Jay Erie, a Mayo Clinic ophthalmologist.

Is it OK to eat moldy cheese?
Some types of mold are used to make cheeses, such as Brie and Camembert, and these molds are safe for healthy adults to eat. Other instances of moldy cheese may or may not be safe. Learn more from Katherine Zeratsky, a Mayo Clinic registered dietitian nutritionist.

PLUS ADDITIONAL HIGHLIGHTS
Panic attacks and panic disorder
Inflammatory bowel disease
Aspergillosis
Video: 'Mayo Clinic Diet'

HEALTHY RECIPES
Quick bean and tuna salad
Sloppy Joes
Tomato-basil sandwich
Chicken sliders

HEALTH TIP OF THE WEEK
Vitamin C: An essential nutrient
Vitamin C is a water-soluble vitamin that supports normal growth and development, and helps your body absorb iron. Because your body doesn't produce or store vitamin C, it's important to include vitamin C in your diet. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

Receive a free e-subscription to Housecall and other health newsletters.

The post Housecall: Want to skip the flu this year? appeared first on Mayo Clinic News Network.

On the Mayo Clinic Radio podcast, Katherine Zeratsky, a Mayo Clinic registered dietician nutritionist, discusses the keto diet and compares it with other popular diet plans, including the Mediterranean diet; Dietary Approaches to Stop Hypertension, also known as the "DASH diet"; and the Mayo Clinic diet. Also on the podcast, Dr. Tobias Kohler, a Mayo Clinic urologist, explains why vasectomy rates rise in March. And Dr. Jan Buckner, chair of Oncology at Mayo Clinic's Rochester, Minnesota, campus, discusses why deaths from cancer in the U.S. continue a 25-year decline.

The post #MayoClinicRadio podcast: 2/16/19 appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, Katherine Zeratsky, a Mayo Clinic registered dietician nutritionist, will discuss the keto diet and compare it with other popular diet plans, including the Mediterranean diet; Dietary Approaches to Stop Hypertension, also known as the "DASH diet"; and the Mayo Clinic diet. Also on the program, Dr. Tobias Kohler, a Mayo Clinic urologist, will explain why vasectomy rates rise in March. And Dr. Jan Buckner, chair of Oncology at Mayo Clinic's Rochester, Minnesota, campus, will discuss why deaths from cancer in the U.S. continue a 25-year decline.

To hear the program, find an affiliate in your area.

Miss the show? Here's your Mayo Clinic Radio podcast.

Use the hashtag #MayoClinicRadio, and tweet your questions.

Mayo Clinic Radio is on iHeartRadio.

Access archived shows or subscribe to the podcast.

Mayo Clinic Radio produces a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

The post Mayo Clinic Radio: Popular diet trends appeared first on Mayo Clinic News Network.

The post Mayo Clinic Radio: Keto and other diets / vasectomy / U.S. cancer deaths declining appeared first on Mayo Clinic News Network.