Weight Loss Success: Make New Habits or Break the Old?

Which works better for weight loss: creating new healthy habits or getting rid of bad ones? 

A small but clinically significant study was recently published in the International Journal of Obesity that addressed this question. The good news is that BOTH interventions produced sustained weight loss at one year, with the 21 adults who created new habits having a 6.2% weight loss (roughly 12.5 lbs) and the 22 adults who worked on breaking unhealthy habits having a 4.8% (10.1 lbs) weight loss. 


The intervention group that tried new habits followed the researcher's "Top Ten Tips" which included fairly predictable weight loss strategies such as walking 10,000 steps/day; reading labels, watching portion size and reducing fat content; packing snacks and sticking to a meal routine; choose water over other drinks; slow down and be mindful while eating; and of course, my standard preach of at LEAST 5 servings of fruits and veggies per day.

Interestingly, the bad habit breaking group was called "Do Something Different" (DSD). The concept was to "increase behavioral flexibility" by being assigned a different task to perform each day during the 9 week initial intervention. Tasks could include choosing a different route to work or wearing a new outfit, or even writing a short story.

I love the focus on all-around behavioral flexibility that includes new healthy habits. Consider challenging yourself (or better yet, share a challenge with a friend or family member to increase your accountability) to "Do Something Different" each day on your path to a healthier you. My challenge today? Substitute water for my recently "snuck back in" habit of having a soda with my lunch. 

Starting to Exercise? Time for SOLE Searching!

If your New Year's Resolutions include an exercise program, START by taking a close look at the BOTTOM of your shoes. If they look like mine in the picture above, get thee to a shoe store before you get moving with your walking/jogging/running plan. Note the smooth areas (not to mention the circular area trying to be an actual hole)- that means I have completely lost the tread and traction in that area. 

Are new, good quality running shoes necessary? YES. After two decades of private practice (and seeing hurt knees, hips and ankles that might have been prevented with proper fitting footwear), my mantra is "yes, new shoes may be expensive, but NEW SHOES are cheaper than NEW KNEES."

If you are walking or jogging regularly for exercise, odds are good that you should be replacing your shoes every six months...even though the "shoe still fits"- meaning you have no foot pain, and the tops may even look "practically brand new". 

BOTTOM LINE: Look deep into your "soles" to see if it is time for new shoes! 

PS. I strongly encourage you to head to a local running shoe store with experienced and knowledgable sales people to be properly fitted for shoes. They should not only measure your foot, but watch you walk/run/jog to help advise you on your shoes. Locally here in Austin, I recommend Ready to Run.

2017 Resolutions - Take 2!

Here we are, staring back at nearly half of 2017 in the rear view mirror already...so how did you do on your 2017 New Year's Resolutions? For those of you playing along with me, you know I changed things up this year with my 20-1-7 Challenge, trying ONE new healthy habit each week. What stuck? What dropped off? What was the biggest surprise?

Looking back, I'm happy to share that the vast majority of challenges "stuck" and are part of my life routine. Which challenges became permanent changes for me?

• HIDING MY PHONE in the car (putting in my purse or backpack) is likely the major new habit that is helping the community as much as myself. 
• NUKING (microwaving) the dish sponge before and after use seems normal now.
• USING a weekly medication dispenser dramatically improved my consistency.
• FLOSSING (my biggest victory) is finally routine with my visual reminder from "future Jill"
• WATER four times per day is back to being habit, rather than forced

What did not stick, but I will keep trying?

• Playing the piano...I was out of town for several weeks, so no piano
• YOGA- still WANT this, but haven't found the right method yet
• Vegetable spiral tool- honestly, now my grocery store sells prepackaged bags of spiraled veggies, so I've been grabbing those rather than DIY

What worked, but not needed long-term?

• ZZZ- I used a sleep monitoring app for four months, which really helped me prioritize both the quantity and quality of my sleep. 

The biggest SURPRISE?

• Week #4 Brain Recharge with Kirtan Kriya meditation. This has become my go-to tool for insomnia or situational anxiety (like fear of flying). With or without the recording, I can use this "chant" to calm my mind, brain and body. 

BOTTOM LINE: July marks the start of the second half of 2017, so treat yourself to a do-over or create your next batch of resolutions to improve your health and happiness!

Travel Snacks: 20-1-7 Challenge Week #19

Dr. Grimes' 20-1-7 CHALLENGE: 

• For the first TWENTY weeks of this year,
• Pick ONE healthy change every Sunday, and
• Commit to that change for SEVEN days.

Travel Snacks: 20-1-7 Challenge Week #19

At home and work, I have a well-established routine for bringing healthy snacks. I always take a thinly sliced apple and a single serving-size of peanut butter or a handful of nuts. However, when I travel...the lure of french fries and Coke will create a force field that sucks my car right in to that drive through (with a long list of rationalizations why I "deserve" this treat.) And honestly, I have no problem with the occasional fast food, but our family tends to have LONG driving trips, and relying on fast food for multiple feedings over several days does our bodies/brains/stomachs no favors.

So- this week, I fly across the country to help our college daughter drive the 1200+ miles back home. My challenge is to make our FIRST food stop be a grocery store- where I stock our car with some nutritious body fuel and bottled water. Yes, we will still enjoy some Culver's delicacies on the drive, but my challenge is to make that the exception, not the default.  

Side note- this summer, especially if you are headed out on a family driving vacation, start your trip with handy healthy snacks in single serving sizes. Our favorites include baby carrots (& single serving hummus),  apples, raisins, nuts*, Luna bars and pretzels. Nothing that melts, nothing that can be "squished"...and we try to limit choking hazards.

BOTTOM LINE: Traveling or not, try taking healthy snacks WITH you to reduce the siren call of fast food!

20-1-7 Challenge Week #1: COLOR

20-1-7 Challenge Week #2: Veggie Spiralizer

20-1-7 Challenge Week #3: Medication Dispenser

20-1-7 Challenge Week #4: Meditation

20-1-7 Challenge Week #5: WATER

20-1-7 Challenge Week #6: Exercise BOOST

20-1-7 Challenge Week #7: FLOSS

20-1-7 Challenge Week #8: ZZZ 

20-1-7 Challenge Week #9: RESIST

20-1-7 Challenge Week #10: No W(h)ining

20-1-7 Challenge Week #11: YOGA 

20-1-7 Challenge Week #12: CLUTTER CONTROL

20-1-7 Challenge Week #13: NEW SHOES

20-1-7 Challenge Week #14: Hide It 

20-1-7 Challenge Week #15: Nuke It   

20-1-7 Challenge Week #16: Old School Keyboarding 

20-1-7 Challenge Week #17: Candy Day 

20-1-7 Challenge Week #18: Eye "Floss" Feedback: Lid scrubs are so simple to add to your shower routine! Not sure if I can credit the lid scrubs or a change in pollen, but my eyes have been less irritated every day.