Recipe for heavy losses

Recipe for heavy losses was the 17-Across clue from the Wall Street Journal’s puzzle January 9. Having filled in DIE, I could easily surmise DIET was part of the eight letter answer.

Jokes often mention DIET is a four letter word and I agree. Long term, nothing good comes from most diets. Primarily  because people see DIET as a temporary change. Reach your goal (or insert any reason here) and then you quit. Return to your previous diet and re-start the cycle.

All weight loss diets work, that is, effect weight loss but rarely is the weight loss sustainable because the diet is not sustainable: too expensive, too much trouble, too restrictive, too inconvenient…

My heart lightened with the second four letter word answer in 17-across: PLAN.  We professionals admonish “it’s not a diet it’s a lifestyle”, but another way to say it is “a healthy PLAN”.

Any plan is better than no plan. Think about it in other areas of your life. Do you have a plan for your work? A plan for the weekend? A plan that your child cleans his room? (OK, that’s more like a prayer, but you get the idea.) You even plan for doing laundry. You check your calendar and your closet, you recognize the sequence (wash before dry) and you mostly follow fabric label  directions.

What is your diet PLAN? Do you check your calendar to figure out what meals you will make and which ones you’ll eat out in the coming week? Do you check your cupboards/fridge/freezer to see what’s on hand? Do you plan time and money for grocery shopping? Is there a list?

No one plans bad diet habits, they just happen. But that doesn’t have to be.

If you’d like to drop a few pounds, DIET wasn’t the key to “recipe for heavy losses”. A PLAN is key; your health is as important as your laundry, right?

PLAN to be well,


PS It’s been so long since I posted, but life happens (especially without a plan). So, Merry Christmas, Happy Holidays, Happy New Year, Happy Groundhog Day and anything in between I missed!

PPS And yes, I was slightly embarrassed that I knew Robert Matthew Van Winkle is Vanilla Ice.

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When skipping is bad!

skippingNo, not skipping rope. That’s always good.

Skipping meals is what’s bad.

While many began the race with Halloween, the rest of us joined at Thanksgiving. The race of holidays, AKA, eating season. Busy? Over committed? Stressed? Scattered? None of those descriptors portend something positive for your diet.

It’s a fairly common practice to skip meals during the season. For some, it’s a weight loss strategy. Wuuut? It’s probably the most ineffective one to choose.

People who skip meals tend to be heavier and here are a few simplified reasons why:

  • You think you’re saving your calories from one meal and using them at the next BUT people tend to become so hungry they overeat at that next meal
  • Your energy lags, you get a bit cranky, your thinking gets a bit fuzzy and then you make poor food choices
  • You are exposing your body to a “famine”; while you know you’re going to eat later, your body and its regulatory hormones do not; your body turns to survival tactics and begins to store calories (fat) and burns fewer calories (lowered metabolic rate) – both bad for weight management
  • May lead to binge eating
  • May effect your fasting blood sugar levels and lead to pre-diabetes
  • May be associated with belly fat – most unhealthy!

If you’re not hungry, don’t eat. If you’re just a bit hungry, eat just a bit. If you’ll listen to your body, you’ll know just how much to eat. And if you’re not hungry at breakfast, you’ve most likely eaten too much the night before and we’ll need another minute to discuss.

Think before you skip, to be well,



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